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I will begin by saying that I am a beginner, however, I've been working out ever since I can remember. I am a "sson to be" 32 yr old female. 5'5 and a whopping 185lbs. Although those who see me on a day to day basis guess me at 150lbs. Either way it is not my comfort zone.
My boyfriend is an ex-bodybuilder and has been quite informative on different occasions. But not when it comes to beginning!!!!
I work out 5x a week. Usually 2 days a week is focused on legs which consists of squats w/15lb dumbells of 4 sets, then seated extensions where I'll pyrmid up to 70lbs, which is another 4 sets, seated leg curl, again pyrmid up to 90 lbs, between 4and 5 sets, followed by straight leg deadlifts w/15lb dumbells in each hand, and thats barely squeeking 3 sets out. Seated calf raises is next where I'll pyrmid up to 125lbs, 4 sets, then 3 sets of standard calf raises, no weights, followed by stomach whether its crunches or medicine ball. depends on my mood.
Within the same week I will do upper body 1 day, which is bicep curls, prymiding up to 50lbs, then hammer curls w/15lbs, 1-2 sets. Triceps is skull crushers or closed grip pull down, again pyrmiding. Back is one arm row pyrmiding up to 25lbs, then lat pull down at 55lbs for 3 sets. Chest is dumbell press w/25 lbs. Shoulders, dumbell press' pyrmiding up to 20 lbs then one last set of side raises at 10lb dumbells.
Then the following week I will switch to upper body twice a week and vice versa. On the days in between I get up 4:45 and run for an hour for my cardio.
My diet SUCKs, Iam very much aware of that.
Lately it has been just whenever I grab something.
I was at one point eating egg whites in the morning
2 hours later having a protein shake
2 hours after that having a can of tuna
2 hours later, a yogurt
2 hours later, dinner, which was usually a chicken breast or sirloin burger, or fish, no more than 6ozs and then 6-8 ozs of a vegetable, then
2 hours later another protein shake.
The results were I went from 165lbs to 185lbs, but my clothes were down in one size. But of course I freaked when I looked at the scale and stopped eating. I know!!!! Very stupid.
So, my question is, can someone please give a specific plan, including meals and workouts.
My goal is NOT weight oriented, but to be lean, strong and at least make a difference in my appearance that is noticeable.
Well I'd also like to decrease my bf from 28% to at least 20-21%. And not overnight.
Also I started taking md-6 as well as ALA as mentioned on the womens board by someone(the ALA that is). I take 200mg before I go to bed and another 200mg before I run on the days I do the one hour cardio thing.
I also slacked on my water in take. Before I was drinking between 64 and 80ozs, but by reading all of these posts I can clearly see that is not enough.
Any help would be extrememly appreciated.
I am an attorney that works between 60 and 80 hours a week, but still find the time to take this very seriously.
Thank you in advance.
My boyfriend is an ex-bodybuilder and has been quite informative on different occasions. But not when it comes to beginning!!!!
I work out 5x a week. Usually 2 days a week is focused on legs which consists of squats w/15lb dumbells of 4 sets, then seated extensions where I'll pyrmid up to 70lbs, which is another 4 sets, seated leg curl, again pyrmid up to 90 lbs, between 4and 5 sets, followed by straight leg deadlifts w/15lb dumbells in each hand, and thats barely squeeking 3 sets out. Seated calf raises is next where I'll pyrmid up to 125lbs, 4 sets, then 3 sets of standard calf raises, no weights, followed by stomach whether its crunches or medicine ball. depends on my mood.
Within the same week I will do upper body 1 day, which is bicep curls, prymiding up to 50lbs, then hammer curls w/15lbs, 1-2 sets. Triceps is skull crushers or closed grip pull down, again pyrmiding. Back is one arm row pyrmiding up to 25lbs, then lat pull down at 55lbs for 3 sets. Chest is dumbell press w/25 lbs. Shoulders, dumbell press' pyrmiding up to 20 lbs then one last set of side raises at 10lb dumbells.
Then the following week I will switch to upper body twice a week and vice versa. On the days in between I get up 4:45 and run for an hour for my cardio.
My diet SUCKs, Iam very much aware of that.
Lately it has been just whenever I grab something.
I was at one point eating egg whites in the morning
2 hours later having a protein shake
2 hours after that having a can of tuna
2 hours later, a yogurt
2 hours later, dinner, which was usually a chicken breast or sirloin burger, or fish, no more than 6ozs and then 6-8 ozs of a vegetable, then
2 hours later another protein shake.
The results were I went from 165lbs to 185lbs, but my clothes were down in one size. But of course I freaked when I looked at the scale and stopped eating. I know!!!! Very stupid.
So, my question is, can someone please give a specific plan, including meals and workouts.
My goal is NOT weight oriented, but to be lean, strong and at least make a difference in my appearance that is noticeable.
Well I'd also like to decrease my bf from 28% to at least 20-21%. And not overnight.
Also I started taking md-6 as well as ALA as mentioned on the womens board by someone(the ALA that is). I take 200mg before I go to bed and another 200mg before I run on the days I do the one hour cardio thing.
I also slacked on my water in take. Before I was drinking between 64 and 80ozs, but by reading all of these posts I can clearly see that is not enough.
Any help would be extrememly appreciated.
I am an attorney that works between 60 and 80 hours a week, but still find the time to take this very seriously.
Thank you in advance.
A good rule of thumb is that if you have a slow metabolism mutiply your wt x 10. (The number increases as your metabolism is faster, goals, etc...)
