Hey everybody, I’ve been working out for the past month and steadily improving my diet to include snacks, eliminating all carbonated drinks, and increasing weights at the gym. Here are my new stats.
Height: 5’7”
Weight: 144 (up a few pounds from 1 month ago)
Waist size: 27-28 inches.
Age: 18
Body fat: App. 15-16%
In a typical day I will eat:
Breakfast: Cereal (Special K, Kellogg), non-fat milk, and 1 cup orange juice, 1 slice of 100% whole wheat bread with smoked salmon slices, several slices of apples, strawberries and/or other kinds of fruit.
Snack @ 10: Several Milton’s (healthy) crackers, non fat yogurt, and sometimes more fruit.
Lunch: Caesar salad (no dressing), 2-3 times a week I’ll have a footlong roast beef subway (with lettuce, tomatoes, onions, pickles, cucumbers, avocados, no cheese, no mayonnaise, sweet onion sauce), and several cups of water.
Snack @ 4: More fruits, a sweet treat sparingly, Milton’s (healthy) crackers.
Dinner: Depends, but mostly white meat and sometimes more Caesar salad. Sometimes I might interchange the lunch Subway for dinner. Homemade spaghetti (once a week), lightly fried rice with lots of vegetables (once or twice a week), several cups of water.
My meals are three times a day at 6:30 am, 1:30 pm, and 7 pm.
I have started going to the gym every other day, the following is my routine done in the order shown:
Treadmill: 1.3 mile at speed 7.0, incline 1.0, app. 10 min.
Seated leg curl: 3 sets, 10 repetitions @ 90 lbs.
Leg extension: 3,10 @ 90
Seated leg press: 3,10 @ 155
Pulldown: 3,10 @ 90
Row/Rear Deltoid: 3, 10, @ 60
Chest Press: 3,10, @ 90
Bicep Curl: 3,10 @ 45
Tricep Press: 3, 10 @ 80
Hip abduction: 3, 10 @ 7
Abnominal: 3, 10, @ 75
My total workout session is about 50 minutes with rest between sets and repetitions. Am I on the right path to improving overall body strength and toning? Am I eating the right combinations of food? What exercises should I focus on? Change routine? I’ve read a lot of posts about the importance of protein? What kinds of food (besides cheese) that has a lot of protein? Should I consider buying protein drinks? Personally, I haven’t really noticed that much of a difference, maybe you guys could judge by the pictures. Thanks.
Btw in case your wondering folks, the line across my chest use to be from the “creases” that my fat made against my body…that’s just to show how much fat I use to have lol.
1 month ago:
Now:
Height: 5’7”
Weight: 144 (up a few pounds from 1 month ago)
Waist size: 27-28 inches.
Age: 18
Body fat: App. 15-16%
In a typical day I will eat:
Breakfast: Cereal (Special K, Kellogg), non-fat milk, and 1 cup orange juice, 1 slice of 100% whole wheat bread with smoked salmon slices, several slices of apples, strawberries and/or other kinds of fruit.
Snack @ 10: Several Milton’s (healthy) crackers, non fat yogurt, and sometimes more fruit.
Lunch: Caesar salad (no dressing), 2-3 times a week I’ll have a footlong roast beef subway (with lettuce, tomatoes, onions, pickles, cucumbers, avocados, no cheese, no mayonnaise, sweet onion sauce), and several cups of water.
Snack @ 4: More fruits, a sweet treat sparingly, Milton’s (healthy) crackers.
Dinner: Depends, but mostly white meat and sometimes more Caesar salad. Sometimes I might interchange the lunch Subway for dinner. Homemade spaghetti (once a week), lightly fried rice with lots of vegetables (once or twice a week), several cups of water.
My meals are three times a day at 6:30 am, 1:30 pm, and 7 pm.
I have started going to the gym every other day, the following is my routine done in the order shown:
Treadmill: 1.3 mile at speed 7.0, incline 1.0, app. 10 min.
Seated leg curl: 3 sets, 10 repetitions @ 90 lbs.
Leg extension: 3,10 @ 90
Seated leg press: 3,10 @ 155
Pulldown: 3,10 @ 90
Row/Rear Deltoid: 3, 10, @ 60
Chest Press: 3,10, @ 90
Bicep Curl: 3,10 @ 45
Tricep Press: 3, 10 @ 80
Hip abduction: 3, 10 @ 7
Abnominal: 3, 10, @ 75
My total workout session is about 50 minutes with rest between sets and repetitions. Am I on the right path to improving overall body strength and toning? Am I eating the right combinations of food? What exercises should I focus on? Change routine? I’ve read a lot of posts about the importance of protein? What kinds of food (besides cheese) that has a lot of protein? Should I consider buying protein drinks? Personally, I haven’t really noticed that much of a difference, maybe you guys could judge by the pictures. Thanks.
Btw in case your wondering folks, the line across my chest use to be from the “creases” that my fat made against my body…that’s just to show how much fat I use to have lol.
1 month ago:
Now:
