workout and diet help!!

[hmk214]

hey guys!! i just had a few questions... i am as muscular as i want to be but i want to just now loose the fat that i have. im 5'2 130 lbs with 19% body fat. I really want to be down to like 115 120. I know this consists of a stict diet and cardio. Can someone please tell me what i need to do to lose the weight i want. Thanks so much!! If you could give me some ideas in cardio and diets it would be so helpful!! thanks so much!!! <33
heather

 

[jenscats5]

Can you post up a weekly example of your weight training split & cardio (if any) routine??

IE: Monday-Legs, Tues-shoulders, etc....

Also your daily food intake, times & relation to your training would also be helpful....

That way we can look into possible changes....

 

[hmk214]

to be honest i dont really have like a mon tue wed... weekly set workout but i usually go to the gym 4-5 times a week... with every workout i do about 10-20 minutes of cardio,,.. and some days i just do 20-30 min of cardio

ONE DAY
chest i do bench press with dumbells... 25-30 lbs and about 3 sets of 15-20, incline with dumbells also 25-30 lbs and 3 sets of 15-20... flys..on machiene 30 lbs 3 sets of 15-20...dips 3 sets of about 10-12

triceps-
skull crushers-30-40lbs 3 sets of 20
tircep pulldowns 50-60 lbs 3 sets of 15
pushbacks(each arm seperaate) 3 sets of 15

ANOTHE DAY ILL DO SHOULDERS AND BACK

shoulders:
overhead press with dumbells: 25-30 lbs 3 sets of 15-20
laterial raises(i think its what they are called) 10 lbs 4 sets of 20
upright rows: 20-30 lbs 3 sets of 15

BACK:
rows: 45 lbs 3 sets of 15
lat pull down: 70 lbs 3 sets of 20
opposite of flys(sorry dont no the name-like flys but other way) 15 lbs 3 sets of 20
seated rows:50 lbs 3 sets of 15-20

another day
BICEPS AND ABS
BICEPS:
curls: 15 llbs 3 sets of 15-20
hammers: 15 lbs 3 sets of 15-20
preacher curls: 30 lbs 3 sets of 15-20
reverese curls: 20 lbs 3 sets of 20

ABS:
equipemnt where u pull u legs up... i do 3 sets of 15
curnches on ball: 3 sets of 25
obligues on equipemnt: hold 10 lb weight and 3 sets of 15
ab machiene: 50 lbs 3 sets of 20

another day
LEGS:
squats on machiene: 90 llbs 3 sets of 20
calve machiene: 90 llbs 3 sets of 15
leg press: 2 45s on each side 3 sets of 15
and the one for ur hips and inner thigs: each one like 60 lbs and 3 sets of 20
machiene for your butt: 3 sets of 20

to be honest my diet sucks im looking for one... i no eggs is a big part but im allergic so ne subistitues... thanks...

 

[hmk214]

i take a 2 a day vitamin also... hope you can help!! thanks so much!! also lately ive been laying off the weights and doing only cardio.. i just dont know what to do...

 

[jenscats5]

Well have you looked at the Shadow Project sticky at the top of this forum?? It lays out a training/cardio plan which changes weekly - so it stays interesting.

You definitely want to keep the weight training to help maintain the muscle you have. The Shadow Project also lays out an eating plan to help shed some of the bodyfat - check it out...it's a good plan!! Try it out for 4-6 weeks and then re-evaluate.

 

[Sassy69]

Can you also include your diet details - progress is 80% about the diet -- list like this:

Meal 1 - 8 am
1/2 c oatmeal
1 whole egg
1 egg white

Meal 2 - 11 am
4 oz chicken
1/2 c brown rice
1 c broccoli

Meal 3 - 2 pm
2 oz almonds

Etc.


And just to set your mind around what you are really asking - don't get so much worried about what the scale says - you may or may not lose numbers on the scale - the thing you are interested in is bodyfat loss and this will be measured more meaningfully either by actual bodyfat measures (e.g. via 7 or more point pinch test w/ calipers) or just by how your clothes fit. Don't get hung up on what the scale says because it is measuring the total weight of your bone, lean muscle mass, bodyfat and water. That's too many variables to be able to say "I'm losing bodyfat" or not. To illustrate - in 2005 when I started prepping fofr a competition I weighed 165 lb & 24% bodyfat in Dec 2004 and 162 lb & 15% bf the first week in March - 9% bodyfat and 3 lb change. If I went by what the scale said only I'd probably have just jumped out the window as far as progress towards a competition date in May.

I think ultimately your point is to "look better" and you are eyeballing what you think is the amount of muscle you are happy with - its really hard to selectively lose only bodyfat and not change your muscle mass as well - so just so you know -- dont' get hung up on those things. They both are affected by how you diet & train.

 

[Sassy69]

If you check the TOP THREADS sticky at the top of the board you'll find lots of sample diets. Also THE SHADOW PROJECT(also at the top of the board) is a really good program LOTS of the girls here have made amazing progress on, and generally I really like to recommend Bill Philips' BODY FOR LIFE book (not the one "for women" - just the regular original one) - it lays out both training & diet - very flexible and good diet and also explains WHY and HOW metabolism works so you understand better WHY and HOW you eat & train the way they (and we) would recommend for yoru goals.

 

[hmk214]

thanks so much.. ill look at the shadow project... like i said im 5'2 130 lbs.. 19% bf.. idk how that number is?? is it good bad or just ok.. i just feel like muscuar and bulky i wana be skinny like all of my friends... idk wat to do...

 

[jenscats5]

thanks so much.. ill look at the shadow project... like i said im 5'2 130 lbs.. 19% bf.. idk how that number is?? is it good bad or just ok.. i just feel like muscuar and bulky i wana be skinny like all of my friends... idk wat to do...

19% bf is a very good percentage as compared to the general public which is about 24%...

 

[Daisy_Girl]

i just feel like muscuar and bulky i wana be skinny like all of my friends... idk wat to do...

Well, at 130 lbs and 5'2", I am doubting you are super bulky due to excess muscle. And at 19% it is not like you are swimming in body fat either.

If you bring your BF down a bit, with good training and dieting, then it is likely you will feel less "bulky". But also keep in mind that your genetics is simply DIFFERENT than your friend's genetics. Also, body type/frame differs. People are just built different. The sooner you accept that - the better you will feel about YOU.

But accepting your body the way it is does not mean you should not or cannot improve on it.