Hi Everyone! This will be my second attempt at keeping an online journal... I was on another site untill recently, but decided it wasn't really for me...
I read the welcome Sticky, and here is all of my info...
I'm 27
5'3"
168 pounds (down from 210)
I'm not sure about my bodyfat... my gym has a hand held one, and I just don't trust it... my body fat hasn't changed at all even after losing the 40 pounds, and gaining muscle
My goals are to lose some more weight and to gain strength... I basically just want to be as healthy and fit as I can be!
Here is a sample of my workout...
Monday- AM Cardio 30-45 min, 30 minute walk on my lunch break, Chest/Shoulder/Tri's
DB Chest press- 25x12, 30x12, 40x10x8
Machine Fly- 70x12x12, 75x12
DB shoulder press- 20x12, 25x12x12, 30x10
DP lat raise- 12x12x12x12
Tricep pull down with a rope- 25x12x12, 30x12
Skull Crushers- 40x12x12, 50x8, 40x15
Tuesday- 30 min walk at lunch
60 min intervals at the gym
Wednesday- 30 min walk at lunch, Back/Bi
Assisted Pull ups- -25x1, -30x1, -35x2, -40x4, -55x6...
Wide grip pull downs- 80x12x12, 90x12
T-bar rows- 45 lb plate x12x12x12
preacher curls- 40x12x12, 45x12
BB curls- 40x12x12, 50x12
Cardio 20-30 min
Thursday- 30 min walk at lunch
60 cardio at the gym
Friday- 30 min walk at lunch, Legs
BB Squats- 95x12x10 105x10
DB Lundges- 25x12, 30x12x10
Adductor- 120x12, 130x12x12
Abductor- 120x12, 130x12x12
calves 135x12x12, 150x12
Saturday- Cardio 60 min
Sunday-OFF
A sample of my diet...
8AM- 3 whites, 1 yolk, 1/2 whole wheat light english muffin
10:30- apple with 2 tbl All natural PB
12:30- salad with 8 shrimp, 2 tbls dressing, whole wheat pita
2:30- Light Activia yogurt
4:30- 1/2 cup Low fat cottage cheese with 1 cup mixed berries
6:30- Protein shake made with water
8:00- 6 oz Salmon, 1 serving brown rice, 1 cup steamed broccoli
at least 70 oz water a day...
I have been doing this for about a year and a half... I do stick to this plan most of the time... I hit a platue about a year ago, so I definitely have my moments of frustration and want to say forget it! I never really lose it at the gym... but my diet will suffer when i'm feeling frustrated. My biggest goal of this is to break through my plateu, I know that I can do this... I just have to stick to everything 100%
Thanks in advance to any advice!
I read the welcome Sticky, and here is all of my info...
I'm 27
5'3"
168 pounds (down from 210)
I'm not sure about my bodyfat... my gym has a hand held one, and I just don't trust it... my body fat hasn't changed at all even after losing the 40 pounds, and gaining muscle
My goals are to lose some more weight and to gain strength... I basically just want to be as healthy and fit as I can be!
Here is a sample of my workout...
Monday- AM Cardio 30-45 min, 30 minute walk on my lunch break, Chest/Shoulder/Tri's
DB Chest press- 25x12, 30x12, 40x10x8
Machine Fly- 70x12x12, 75x12
DB shoulder press- 20x12, 25x12x12, 30x10
DP lat raise- 12x12x12x12
Tricep pull down with a rope- 25x12x12, 30x12
Skull Crushers- 40x12x12, 50x8, 40x15
Tuesday- 30 min walk at lunch
60 min intervals at the gym
Wednesday- 30 min walk at lunch, Back/Bi
Assisted Pull ups- -25x1, -30x1, -35x2, -40x4, -55x6...
Wide grip pull downs- 80x12x12, 90x12
T-bar rows- 45 lb plate x12x12x12
preacher curls- 40x12x12, 45x12
BB curls- 40x12x12, 50x12
Cardio 20-30 min
Thursday- 30 min walk at lunch
60 cardio at the gym
Friday- 30 min walk at lunch, Legs
BB Squats- 95x12x10 105x10
DB Lundges- 25x12, 30x12x10
Adductor- 120x12, 130x12x12
Abductor- 120x12, 130x12x12
calves 135x12x12, 150x12
Saturday- Cardio 60 min
Sunday-OFF
A sample of my diet...
8AM- 3 whites, 1 yolk, 1/2 whole wheat light english muffin
10:30- apple with 2 tbl All natural PB
12:30- salad with 8 shrimp, 2 tbls dressing, whole wheat pita
2:30- Light Activia yogurt
4:30- 1/2 cup Low fat cottage cheese with 1 cup mixed berries
6:30- Protein shake made with water
8:00- 6 oz Salmon, 1 serving brown rice, 1 cup steamed broccoli
at least 70 oz water a day...
I have been doing this for about a year and a half... I do stick to this plan most of the time... I hit a platue about a year ago, so I definitely have my moments of frustration and want to say forget it! I never really lose it at the gym... but my diet will suffer when i'm feeling frustrated. My biggest goal of this is to break through my plateu, I know that I can do this... I just have to stick to everything 100%
Thanks in advance to any advice!