Must be doing something wrong...

[abxavier]

I've been exercising for about 2 years now. Lifting for about a year. And though i'm seeing hardening results, i'm not seeing any definition.
I've been dieting, and only slip up occasionally. But am still not seeing results.... What do I do?

Work out routine that i've been on for about 3 months;

Monday; Shoulders and biceps
Shoulder press, 6 sets of 12- Start out light to warm them up a bit, and am heaviest by 6th set.
Reverse flyes (don't know if thats what its called, but its basically what it is.) 4 sets of 12
Lateral raises, 4 sets of 15.
Superset; Upright rows and cable lat raises 3 sets each for 10 reps.

Seated hammer curls 6 sets of 12
Incline one arm spider curls 3 sets of 12
cable curls 3 sets of 12
superset close grip barbell curl and wide grip for 3 sets of 12

tuesday; legs, calves and abs
stretching
stand-still lunges 4 sets of 20
straight-legged deadlifts 4 sets of 20
superset seated leg extensions- right leg, left leg, both legs close, both legs wide for 3 sets of 12 each (OUCH!)
seated hamstring curls 4 sets with last two at dropset.
Smith machine squats 3 sets of 12
Leg press 4 sets of 12
seated hip abductions and adductions for 4 sets each of 20
seated calf press 4 sets of 20
standing calf for 4 sets of 20

wednesday; chest and triceps
incline flyes 6 sets of 12
incline dumbbell press 4 sets of 12
cable crossovers 3 sets of 12
smith machine incline press 3 sets of 10-12
smith press 4 sets of 10-12, last one is usually repping out the bar for as many reps as possible

tricep pushdown with rope 6 sets of 12
reverse grip tri pushdown 4 sets of 12
skull crushers 4 sets of 10-12

thursday; back and light shoulders
weighted pullups 6 sets of 12
reverse grip bent-over rear 3 sets of 12
lateral pulldowns 4 sets of 12
close grip pulldowns 3 sets of 12
seated rows 3 sets of 12
deadlifts 3 sets of 12
back extensions 3 sets until failure each time

seated lateral raise 6 sets of 12
bent over rear 4 sets of 12
dumbbell front raise 4 sets of 12
seated dumbbell press 4 sets of 12

friday is usually just cardio and ab day. I used to seperate quads and hamstrings but there are very few machines that isolate them well enough for me to feel it at the end of the workout.
And I usually do cardio 3x a week, 30 minutes each. Usually mon, wed and friday.

Diet;
1; 2 egg whites, 1 piece whole wheat toast and breakfast drink to down the eggs (for some reason boiled eggs are GROSS for me in the mornings) and my pills for the day
2; 1 scoop whey protein in either 2% milk or water
3; depends what i'm around at the time. If i'm home, it'll be a chicken salad with light dressing
4; also depending where I am, or what i'm doing- usually post workout protein
5; grilled chicken and veggies, or steak and veggies. Sometimes fish and veggies, or beef patty and veggies

at least 2 glasses of green tea a day. Water periodically throughout.

Like I said, I slip up occasionally and eat ice cream or chocolate. Or sweets.

Don't know what i'm doing that I should change.
For those that don't know/remember my stats; 5'5" 130lbs. Don't know my bf percentage. Or anything else, really. lol

I work my arms hard every week and can hardly see any big results as far as toning and muscle popping...

Am not taking any diet supplements. Only supplements I take are hair skin and nails pills, women's one a day vita, fish oil pills. And of course noxplode or black powder to pump me up before the work out.

Let me know if you have any suggestions. Anything at all will help!
Thanks!

 

[superqt4u2nv]

I think your over training and under eating you didn't list how many oz of meat for meals 3 and 5 but pretty sure your barely eating 1000 calories a day at your height and weight activity level you could be getting between 1300-1560 and still be losing bodyfat. Slipping is fine in fact you can plan to slip once a week have 1 meal a week of whatever you want it actually revs your meatbolism up. What is your water intack at? You should be aiming for at least one gallon. How often do you change your lifting routine? What have you tried in terms of dieting are you following an specific macro split?

 

[abxavier]

For meats, its usually between maybe 5 and 8 oz. My water intake sucks. I can't even seem to drink it when i'm bored. On good days, MAYBE half a gallon. I know I know.... I'm trying to get better. I need to get one of those faucet water purifiers. Maybe i'll drink it more if its purified. I don't change my routine that often. I used to work out with my boyfriend until I was reading online about good workouts for women and whatnot. I've been doing this same work out for about 3 months. I am not following anything but what thandie suggests (what she told me to do a while back and what she's told others to try.) Though I don't follow it to a T, I still try to get pretty close. I'm not losing anything from not eating enough. I thought I might have been eating too much. I know very little when it comes to dieting. I know my way around a gym and what things do, but not a grocery store.

 

[superqt4u2nv]

For meats, its usually between maybe 5 and 8 oz. My water intake sucks. I can't even seem to drink it when i'm bored. On good days, MAYBE half a gallon. I know I know.... I'm trying to get better. I need to get one of those faucet water purifiers. Maybe i'll drink it more if its purified. I don't change my routine that often. I used to work out with my boyfriend until I was reading online about good workouts for women and whatnot. I've been doing this same work out for about 3 months. I am not following anything but what thandie suggests (what she told me to do a while back and what she's told others to try.) Though I don't follow it to a T, I still try to get pretty close. I'm not losing anything from not eating enough. I thought I might have been eating too much. I know very little when it comes to dieting. I know my way around a gym and what things do, but not a grocery store.

This is what Thandie recommend to you in your journal http://www.elitefitness.com/forum/w...g/abxaviers-journal-632689-3.html#post8746347

Thanks, ladies.

My exercising 5 days a week is what's keeping my weight at bay. LOL. If it weren't for working out and lifting weights, i'd probably be a cow now.

My new diet is gonna be;

Meal one(which I just ate, yay!)
2 egg whites (Have 3 egg whites and 1/3 cup of oatmeal instead)
carnation instant breakfast. Has protein and carbs and all that good stuff. And tastes like chocolate milk!
and a granola bar. (I'm kinda iffy on eating that with meal one, but I'm usually still a little hungry after just the carnation and eggs) (Leave the rest behind)

meal two
on-the-go oatmeal bar(since i'm usually on the go around this time)
protein shake (Have the protein shake, not the bar OR just take something with you like boiled eggs, slices of turkey with any carbs)

meal three
can of tuna (Tuna is good, but have it with vegetables or brown rice or couscous or quinoa or sweet potato)
apple

and usually go to the gym between 3 and 4
so protein shake post workout-would that count as the 4th? (Y[COLOR="Blue"(Yes)[/COLOR]

and am kinda stuck after that.[/QUOTE[COLOR="blue"]] You should also have fish at night with veggies. If you eat like this you wont be stuffed because it will help you burn fat. You're adding energy with all this food)[/COLOR]

Lift heavy and do no more then 30 minutes of cardio per day. You can cut it to 4 times a week.

Meal 1 has more egg whites and oats vs toast.
Meal 3 there is carbs.

All the little diffrences are what make the diffrence. I think you should start entering your food into FitDay - Free Weight Loss and Diet Journal it is a free site and very help full this way you see your exact calorie break down and if something isn't working you can go back to the log and tweak your macro's etc.

3 months is a good time to change up you program. Might want to try something lover volume heavy weights if what you have been doing hasn't given you the result you want.