Pls tell me what you think

[nicky6]

Hiya guys!

Ok I am trying to build some muscle and force my body to give some more fat I have lingering. I will tell you what I eat and my exercise plan and pls offer any ideas you might have to help me along my path.

I am 5'5" and weigh 129 lbs. My BF%- not too sure. The handheld gadget (was really cheap) says 22%. But after 3 mths I have lost 14.88 lbs and I can see my quad, biceps, back, shoulders and triceps finally coming out)

Eating:
B/f (07:30): Oats with skimmed milk and splenda, 2-3 egg-white omlette with reduced fat cheese (soon to be fat free when I find some here)

Snack (10:30) Fruit and cottage cheese OR berries with plain yoghurt

Lunch (1 pm-ish) Brown rice with chicken breast and veggies or Tuna salad with cottage cheese, lettuce, tomatoes, olives and corn.

Snack (4 -4:30 pm): fruit and cottage cheese

Snack: Banana or apple if going to the gym before dinner.

Dinner (depends on when I go to gym 7-9 pm)Brown rice/potato with chicken breast and veggies or Tuna salad with cottage cheese, lettuce, tomatoes, olives and corn.

Exercise:

Sun: Legs- squats (20 kgs 3x8); leg press (80 kgs 3x8); lunges (2x10 kgs 3x8 each leg); leg extensions (20-25 kgs 3x8); deadlifts (20 kgs 3-4 x8-10); leg curls (25 kgs 3x8). Legs are jelly after this

Mon: Back- Assisted pull ups; barbell rows (20kgs 3x8); low pulley rows (? 6 plates 3x8) and Biceps - bicep curls (7 kgs 3x8-10); preacher curls (1 1/2-2 plates 3x8) and Cardio (1 hr bodyjam (usly)

Tues: off

Wed: Chest- push ups (straight legged 4x 10-12), chest press (8 kgs x2 3x8-10) and Shoulders- shoulder press (9kgs x2 2 1/2 x8 then 7.5 kgs x2 for half set); Lateral raises (5 kgs x2 3x8), front raises or lateral bent over raises ( 5kgs 3x8)

Thurs: Triceps- close hand pushups (knees 3-4 x 10); lying barbell extensions (3 kgs 3x8-10); tricep kickbacks ( 3-5 kgs 3x8 - 5 kgs until can't do anymore then switch to 3 kgs) 1 hr bodyjam

Friday: Off

Sat: Off or tennis, walking.

Whew! that was long. Sorry! Ok tell me what I can change.

thanks!

 

[Trainer Lynn]

I'd keep most of it. One of the better plans I've seen Did you make it up or did it get it somewhere?

The only thing I'd change is I'd take out leg extensions (there is debate over whether they help/hurt the knee). You have enough leftover for legs that you can afford to take it out.

Where are abs at? In the BodyJam part?

If you're seeing results.... keep it

 

[nicky6]

oh yeah I forgot to write my abs! That may be because I don't do them that often on my own. LOL! I used to do them in bodycombat class which is a great class but it was taking up all my energy and I wasn't lifting enough so I took a break from it. But now I need to throw some more ab work in the mix. I trained them on Mon night and the soreness is now going away! ..Couldn't sneeze!

I hit on this routine after a lot of reading and trying different stuff. Hmmm I was going to take the lunges out instead cos I think I'm doing a bit too much leg work but I'll see. Squats are hell I find. I usually have to raise my heel a bit to feel comfortable and still its a struggle coming back up. I force myself to do them instead of all leg press and hack squats or something. Plus I'm the only woman in the weights section so not coming back up might be a bit embarassing