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2004/08/12, 01:24 AM
Hi everyone. I am new to this site and I hope you can help me with my program. I am 5'8 and 140 lbs. My BF% is 19 and I am hoping to get it down to 16 %. I have been working out for 4 years and I am sad to say that I really don't see much of a difference. I am trying to gain muscle and lose the fat that I so far have not been able to get rid off.
My workout is:
Monday: Back/bicep 3 exercises per body part 3sets and 8-10 reps. Cardio 20 minut (Hitt)
Tuesdag: Legs 4-5 exercises 3-4sets and 8-10 reps (No cardio)
Wednesday Chest/tricep and shoulder 3 exercises per musclegroup and 3 sets 8-10 reps. Cardio 20 minuts(hitt)
Thursday: Rest exept for low intensity cardio for 60 minuts.
Friday i start the routine all over again unless I am still sore then I will wait another day before I start over.
My diet is:
6am Breakfast: High protein high fiber bread with a little almondbutter on it (35 Grams of protein, 26 grams off fiber)
9 am snack: proteinbar (trioplex-bar)
12-1 pm lunch:1 baked potato, a can of tuna and some veggies
3 pm snack: 1 cup cottage cheese
6-7 pm dinner: Usually chicken or another form for lean protein , veggies and sometimes som complex carbs.
I don't know what my problem is and why I am not seeing any results. Please help!!!!!
(ps)I forgot to mention that I am a female and from Denamark so you might see som spelling mistakes.
Thanks for taking the time to read my question:)
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2004/08/12, 06:28 AM
I think the exercise routine looks ok.
Are you using a postworkout shake? or eating immediately after your workouts?
What about something to eat later at night before you go to bed?
Oh, and welcome to FT :)
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2004/08/13, 12:17 AM
I am eating my potato and tuna after my workout , but nothing before bed. Any suggestions? I am not to cracy about proteinshakes.
Thanks for your help princesslodgey ,I can really use it.:)
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Quoting from princesslodgey:
I think the exercise routine looks ok.
Are you using a postworkout shake? or eating immediately after your workouts?
What about something to eat later at night before you go to bed?
Oh, and welcome to FT :)
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2004/08/14, 05:29 PM
Ok I will try to get cracy about proteinshakes and ad an after workout shake to my diet.
How does my program look? I always train to failure and each musclegroug gets about 72 hours of rest. I change my program often, actually maybe too often , is there such a thing? Thanks for all your help people :big_smile:
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Quoting from baskey:
get crazy about protene shakes they are what works for me.
heres what I do.
1: musely for breakfast and then during the day I eat about 6 egg whites usually with low fat yogart as a shake.
2: blend a 200 gram tin of tuna with a tin of tomatos and water.
3: I buy this like wafer thin cut chicken, 300 grams of that on cracker bread.
spread all that out during the day this is all slow release protene that will feed your muscles as they grow. but 30 mins before a workout I take a large whey protene shake, this will give me a fast absorbing boost of proten and then another shake imediatly after and then I do some chicken crackers or eat some tuna before bed this will feed my muscles during the night, but the whey protene shake is a must as far as I am concerned. and I get gains after each workout.
On top of all that you must get at least 7 hours sleep a night as this is when your muscles grow, and you must be working your muscles to failure and resting them for at least 48 hours I personaly go for 72 depending on how sore they are, working a sore muscle is a waist of time in my view. if anyone reads this and thinks I could inprove on it let me know by all means.
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2004/08/14, 05:48 PM
so on average your doing 20-30+ sets a day meh if it works for you go for it lol for some reason i use to do like 40 sets a day on different body parts now i feel like i just gotta get out and feel better making gains on 15 so sets confusin to me ah well:) 'less is more' :big_smile:
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2004/08/14, 06:34 PM
So 15 sets for each musclegroup or 15 sets total if fx I work on back and bi the same day?:dumbbell:
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Quoting from timmstar:
so on average your doing 20-30+ sets a day meh if it works for you go for it lol for some reason i use to do like 40 sets a day on different body parts now i feel like i just gotta get out and feel better making gains on 15 so sets confusin to me ah well:) 'less is more' :big_smile:
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2004/08/14, 11:35 PM
You should only life 3 times a week, Each muscle grup neds about 6-7 days rest in between, more rest more growth
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if you kick a tiger in the @$$ , you then have to descide what to do with the teath end.
any guy can hold a girl by the hand, but only the select few can hold her by her feet!
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