hi, girls i need an opinion to my diet and workout

[min1e]

my diet consist of high protein low carb. I have my seven meals a day which include tuna, chck brst, fish, brocalli and some fruit such as apples, bananas, cantaloupe and grapefruit. my work outs are like this

mon-lunges biceps and triceps

tues- shoulders and legs for legs i do 6 circuits 20 reps onsmith machine, 20 reps on the hacker something i dont know what its called but ur still squating then i do 20 reps of lunges, 20 reps of leg extensions, and as many calf raises all of these are one set i do six of these.

wed-same as mon

thur- same as tues

fri- same as mon and wed

i do cardio mon thru fri any where from 30 to 45 min i do the stairmaster for 30 min(intervals) and jog for 15 min. my goal is to get leaner and loose body fat im 5'2 , 125 and i belive my body fat is lower then 30% does this sound okay or should i do more please help

 

[Pink Space Biscuit]

Weren't you born with a chest and back?

Personally I think you should try a more classic split and drop the reps and sets.

That plan is never going to gain any muscle or do much good, other than added cardio.

Also you have no rest time at all, even if this was a good plan. You should shoot for at least 3 days rest between bodyparts. But you are doing legs 5 days in a row, since you added lunges??

As far as diet do you eat any good carbs like rice or oats? Fruit can be damaging if you eat too much.

 

[HANSEL]

Fruit can be damaging if you eat too much.

True, but I notice that I lean out very nicely eating a couple apples or pears per day and dont bloat at all from them. I like to have them with a lean protein between meals.

 

[min1e]

so what type of workouts can i do for back and shoulders. The reason i am doing this is because a trainer from the fitness center i work out at gave me this routine i mean i have seen great results but sometimes i feel so tired especialy from that leg work out and as for the rice again this trainer told me if you can do it with out the rice go for it you'll get quiker results like that. I think i am going to add rice though because sometimes i feel as if i am depriving myself. Another question sorry for being so annoying how much fruit is to much?

thanks

 

[slinky]

You're tired because you're training with weights and cardio five days a week. And as someone pointed out, not providing your body with enough recovery time.
I wouldn't also be surprised if you were eating well below maintenance - not providing your body with enough nutrition for recovery on a schedule like that would also make you tired. Low carbs are also causing you to be tired.


Personally, I have a problem with trainers who spout out "for quicker results". I would hope you're looking for long term results; thereby eliciting a smarter approach to training and diet.

My idea of a routine would be:
Mon: legs, Wed: back/bi, Fri: chest, shoulders, tri

Or you can do a Fri, Sat, Sun and throw in a Tuesday cardio session.

 

[min1e]

for some reason i feel that i have to do cardio five times a week and legs twice a week just because i have big legs, but thanks for the tip im really enjoying everyones advice

 

[JJFigure]

The big leg syndrome strikes again. Sigh.

If you develop your upper body, your lower body will look more proportionate. Why do you think training your lower body five times a week will somehow make them smaller? If anything, you're probably throwing your body's balance more out of proportion by neglecting your major upper body muscles.

If you have "big legs", they're probably big because that's where you store more body fat (like most women). To reduce the body fat, you need to increase your lean body mass (all over, not just the legs), by lifting weights, and clean up your diet by ensuring you're eating ample protein and limited amounts of processed food. Read Corn's post on "Let's crunch some numbers".

And you don't need to do cardio 5 times/week. Do a couple HIIT sessions, but don't be a cardio queen. It's not effective, and it's just lowering your lean body mass, instead of increasing it. Seriously, spend some time reading through some of the old post's on the women's board. You'll find a lot of women who started thinking just like you are; luckily, we've converted most of them, and the converted ones have actually had great results.

 

[min1e]

Meal 1- protein shake w/ water and 1/2 banana 8:00

meal 2- Chck brst/ 1/2 cup of brocolli and 1/2 cup of white rice and 1/2 grapefruit10:00

meal 3- protein bar (carb-rite bar) dont know if u all have heard of these 12:00 (before i work out)

meal 4- protein shake usually after i work out 2:30 or 3

meal 5- same as meal 2 5:30

meal 6- protein shake 8:30

meal 7- tuna and brocolli 10:30

this would be a typical day for me i was told not to have any carbs after 6 so does all of this sound okay or should i follow some other type of diet

 

[slinky]

JJ's right: throw out the cardio. Begin HIIT sessions.

By maintaining and increasing LBM, you'll keep your metabolism up. That way, you can maintain a healthy caloric intake.

As for your current diet. I would exchange a couple of the protein shakes for whole foods. How about red meat for another protein source (red meat would be a good source of iron for you). For breakfast, why not oatmeal? Why so little whole foods? And why the need to cut out carbs after 6PM?

You need to find out exactly what your bodyfat percentage is. Also, are you supplementing at all? For instance, essential fats? Stuff like fish oil, flax seed: these will be beneficial. AND if you do insist on eating (what I believe to be really too low in calories), this little of food, consider a multi-vitamin/mineral supplement.

 

[min1e]

i think i got it now ive already changed my diet on how i am going to eat on a regular basis and i am working on what days i will train and do cardio thanks for everyones help. by the way should i use regular oatmeal and should it be with water or skim milk. another question can i eat a slice of bread a day or does that have too much fat


thanks a bunch