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2006/03/30, 08:17 AM
alright i feel myself getting hot in the face right now bc i can feel my stomach touching my shirt and how i have to suck it in not to have the bulge. I really dont know what to do anymore...i work out and eat right but i feel like im looking fatter but when I stepped on the scale it wasnt 200lbs it was 195 lbs
Can someone tell me if this workout plan will give me toned pecs, a flatter stomach with no lovehandles, and decent biceps?
monday:
yoga ball crunches 3 sets of 20
Alternate Hammer Curl 20 lbs 8 sets of 8
Concentration Curls 20 lbs 8 sets of 8
A light jog around my block for about 5-10 minutes
Diet:
breakfast:
2 pieces protein pancakes (in recipe thread..with cottage cheese as substitute
glass of whey protein
1 orange
snack: 1 c almonds
water, powerbar
lunch: tuna with cottage cheese and salsa (one can of tuna and 1-3 tbsp of cottage cheese, 1 tsp salsa. water, and a kiwi
snack (before workout): water, orange, 5 cherry tomatoes
dinner: 1 chicken breast, soy milk, 1-2 c mixed veggies
tuesday:
Lat Pull down 10 sets of 8
Straight arm pull down 8 sets of 8
Butterflies- 8 sets of 6
Jack Knife Crunches 10 sets of 10
light jog around the block for 5-10 minutes
diet:
breakfast: 1/2 red grapefruit, 1 hardboil egg , 1 piece of toast with jam
snack: 1c baby carrots, water, protein bar
lunch: 2 c broccoli florets, water, 3 tbsp cottage cheese
snack: 1c corn, water, apple
dinner: ground turkey, 1 baked potato , 1 c corn
wednesday:
10 sets 15 ball crunches
20 push ups
6 sets 8 inclined bench press
light jog around block for 5-10 mins
diet:
breakfast: 3 egg whites, soy milk, 1 tsp olive oil
snack: almonds, water, 2 slices white american cheese
lunch: 2 c carrots, tuna with paprika and cottage cheese,water
snack: 2 tbsp peanut butter, protein shake, orange
dinner: 2 c brown rice, 1 slice salmon with lemon and olive oil
thursday:
10 sets of 15 ball crunches
light jog around block
breakfast: apple, toast, soymilk, 1 hb egg
snack: orange, water, 1 c cereal no milk
lunch: 1 c corn mixed with 1/2 grilled chicken breast and salsa, water
snack: 1 c almonds, water, 1 c baby carrots
dinner: turkey and cheese melted on a pita
friday:
6 sets of 150lbs 8 cable crunches
medium jog around block 5 minutes
30 pushups
breakfast:1/2 red grapefruit, 1 hardboil egg , soymilk
snack:almonds, water,apple
lunch: 2 kiwi, 2 stalks celery, water
snack: 2 tbsp peanut butter,1 c carrots, water
dinner: 1 piece chicken breast, brown rice, mixed veggies
saturday will be my day off and will follow wednesdays plan
sunday will be jack knives, pushups, laying dead bell press 10 sets of 8 and will follow tuesdays food.
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2006/03/30, 09:50 AM
you need to eat more
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Less Talk, More Chalk!
The Men and Boys are Separated by one thing: The Squat Cage!
7707mutt@freetrainers.com
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2006/03/30, 11:19 AM
Yeah, agreed with Mutt. At 195 lbs., that surely isn't enough calories to optimize metabolism. Add in your workout, and you are probably in a catabolic state most all the time. So the body is actually trying to perserve fat stores.
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Strength and Honor!
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2006/03/30, 01:36 PM
what should I increase. I want to lose weight as well...im pretty bad with portions so can i get some help?
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2006/03/30, 04:09 PM
you can't build up somthing....as well as cut down on somthing else....not possible...get your mass, then "cut" or "cut" then bulk back up...
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/03/30, 06:51 PM
-eat whole eggs
-cut out bread with jam
snack: 2 tbsp peanut butter, protein shake, orange -pretty good
snack: 1c corn, water, apple -toosmall
snack (before workout): water, orange, 5 cherry tomatoes -too small
-also unless you tolerate carbs very well, you may want to cut down on fruits....like oranges...
lunch: 2 kiwi, 2 stalks celery, water -extremely small, this is not a lunch
lunch: 2 c broccoli florets, water, 3 tbsp cottage cheese -better choice
lunch: 1 c corn mixed with 1/2 grilled chicken breast and salsa, water -this looks more like a lunch
lunch: tuna with cottage cheese and salsa (one can of tuna and 1-3 tbsp of cottage cheese, 1 tsp salsa. water, and a kiwi )-this is a good lunch...
-again not sure about all the fruits you're eating...
-you're eating too few calories as pointed out by others, even in the pretty good meals...
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2006/03/30, 06:52 PM
I also suggest switching switching to a workout where you're consistantly doing exercises like Deep squats, deadlifts, chin ups, dips, military presses, bench presses, etc......you'll get flat abs without ever doing direct ab work.....
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2006/03/31, 07:09 AM
what are deep squats, dips, military presses. I really ant to lose the pouch i have in front and get rid of my love handles...i know you can't spot reduce but i have a feeling if i tighten my abs...then they will go away. I don't want rock hard abs...i just dont want my stomach to go past my pants ya know. it's so hard bc im lazy, my house is filled with people who eat junk food constantly, and bc i HATE running
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2006/03/31, 07:32 AM
deep squats=butt touches calves
http://www.exrx.net/WeightExercises/Quadriceps/BBFullSquat.html
dips can be for chest or triceps
http://www.exrx.net/WeightExercises/Triceps/WtTriDip.html
military presses=standing barbell presses
http://www.exrx.net/WeightExercises/DeltoidAnterior/BBMilitaryPress.html
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2006/03/31, 07:33 AM
Greetings from Ontario ,Canada!
A point to Cranshinibon : eat more , incorporate work 3x10-15 reps 80 % of lateral pull downs..this will target the shoulders of course ,but really tone and burn those "love handles and upper/lower abs.
consider as well the same in leg press ,this causes a tremendous flow of testostorone ,giving you the building blocks to cut and work whatever muscle groups that you feel are lacking..
you may not like running ,neither do I.but you NEED cardio.Use the elliptital with a min.20 min at 45-50 % every work out ,prior to weight(fixed or free ) ,or as part of the muscle warm up..
you will see differences fast ,and the energy regain to do longer and harder work outs will come naturally..
I hope this will help you...
Cheers from Canada..!
wil
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2006/03/31, 07:51 AM
thanks for the help everyone.
I don't want the bulk btw...just in my arms is where i want it. everywhere else I want to tighten and tone. I'll try and write up a new diet plan and post it to see how you all feel about that as well. thanks for the links menace...that helps me a lot! :)
web...what is elliptical?
also...I usually suck in my gut almost all day...should I do something different when i work out like a certain cycle as I pull and release? i'm not sure if that has anything to do with it.
finally, instead of running...could I bike as well? if so how fast would i have to go for how long to gain the same results as a 15 minute jog/run?
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