New to forum, Need HELPPP

M

marinak

0
Hi everybody,

Been lurking on this site for couple of weeks and decided to join and possibly get some help from knowledgable people.
Let me start off with my background: I am a female, 24yearls old, 5'4" , 130lbs (125lbs during cycling season). I been exercising combining cardio and weights for 7 years already, however due to being in college and working almost full time I always had hard time sticking to a structured program and diet. I always exercised at least 4 times per week, with at least 2 whole body workouts and 3-4 cardio sessions. 2 years ago I got into road bike riding and became an endurance athlete which involves riding 50-60miles on weekend days during cycling season (april-nov). During my cycling season I do weights twice a week completeing full-body workouts and take 2 spin classes during weekdays, on weekends as I mentioned I bike.
So my problem is that even though I have a muscular body, I still have a lot of fat that I need to loose. I need help figuring out what I do wrong!!! Please :p
So here is my diet and my exercise routine during non-cycling season, please don't hold back :D
1) breakfast (9am): .75 cup 1% cottage cheese ( 135cals, 24g protein, 2g fat, 0carbs) with 2tbsp of dried cranberries. 2 wholegrain crispbreads 90cals, 0g fat, 20g carbs, 4 g protein)
2) lunch (12:15pm): either chicken breast or medium let with mixed vegg. salad (balsamiv vinegrette dressing on top). Or salad with grilled salmon
3) preworkout meal (3 pm): weight watchers Quaker oatmeal 1packet (160 cals, 3 grams fat, 29g carbs( 1g sugars, 6g fiber), 7 g protein, add 1.5 scoop of designer whey protein powder
4) post workout drink 6pm -2scoops of protein powder mixed with water , possibly 15 almonds as a snack (36g protein)
5) dinner 8pm- 2scrambled eggs with one slice of cheese mixed in. Green Apple with 1tbsp of all natural crunchy peanut butter,
Sometimes on the weekends I will allow myself a small desert or go out for sushi. But I try to still keep it clean.

My workout routine
Monday: Whole body sculpting class 50mins in the gym
Tuesday : Spinning class 45min
Wednesday: Kickboxing Class (50mins) followed by full-body workout (30min) where I do leg extenssions, leg press, squats, leg curl, bicep curls, tricep french, shoulder exercises, etc.
Thursday: Day off
Friday: Repeat wednesday
Saturday: Day off
Sunday: Lower body workout: squats, lunges, leg press, leg curls, abs.
As for my workout with weiths I usually do 4sets, decreasing reps from 12-8, and increase weights with every set.
For example: Leg extensions
1set, 12reps, 70lbs
2set, 10reps, 80lbs
3set, 8reps, 90lbs
4set, 6reps, 110lbs.
So please, evaluate this program and tell me what do you think needs changing???!!! Thank you:D
 
Just my thoughts ...
First off, eliminate the almonds from your post workout meal. Although they are a "good" fat, they will slow down the absorption of the protein drink into your system. Adding a simple carb at this time (following your w/o) to your protein drink would be better. As far as your workouts go, I would toss the leg extensions. I'm not too crazy about leg presses either, but some people like them. I think you should add some type of deadlift in your routine somewhere. For example, on Wednesday, you could do squats, lunges, and your upper body routine. I am assuming you do your whole upper body because you didn't mention any chest or back exercises. Fridays, you could perform some type of deadlift, step-ups, and your upper body stuff. I would keep isolation exercises to a minimum. You may do that already, I don't know. This is kind of a vague post, but it may give you some ideas. I'm sure others will chime in as well. If you need more detail. please ask. Good luck with your goals.
 
You're an athlete, eat like one.

According to my calculations you should be getting in ~2400 calories if you're trying to loose weight.
Stop buying weight watcher crap, it's over priced and not needed.
Way more vegetables!
 
Thank you Xenth and jpc1058 for your quick replies.

Jpc1058, I will take your advice and try to bring leg extensions to a minumum, although it feels like I am addicted to them :p I try to do deadlifts at least once a week, but sometimes the time is limited in the gym and I just dont get to them and they are very important for my cycling so you right I need to start doing them on a regular basis. I do a lot of back exercises with dumbells rather than machines such as rows. But I do some exercises on machines too ( pulldowns). I am not very big on chest exercises, but I do a lot of push ups during my full-body workouts and alos flies ( not sure if it's the right name).
Xenth, I was thinking myself that quaker is a bad idea, honestly before I always used to get original oats without additives, is that ok? or should i substitute oatmeal with something else? I was thinking maybe whole wheat sandwich with cheese and turkey before workout or that's too many carbs?
My main goal is to reduce body fat and maintain muscle, and from what I heard i should cut carbs.
It's hard to combine being a cyclist with a desire to do loose fat because I usually spend 3-4hours on bike and these hammer gels and clif bars come in handy during my cycling season.
Thank you again, I will try to do my best,

marina
 
I enjoy steel cut oats for breakfast, with some raisins. (I don't care for the rolled oats because they taste too pasty/floury to my palate). Although you didn't specify, I'd suggest making your own energy bars with all natural ingredients.
 
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