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ShapeFit.com
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clare_1
Joined: 03 Jan 2009
Posts: 27
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 Posted: Sat Jan 03, 2009 9:16 pm Post subject: Need advice to change body. |
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Hey all. Well here are two recent pics of me. Im around 130lbs and want to be 120lbs. I like to look athletic but only get to the gym 3-4 times a week as im a nurse and work long hours. So im after advice on what changes need to be made to my body and the best way to make them. Thanks. xx Hope the pics show up as i was unsure how to do it.
[/img]C:\Users\clare\Pictures\n737096201_1693483_3404.jpg
[img]C:\Users\clare\Pictures\n737096201_1727335_8157.jpg[/img] |
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clare_1
Joined: 03 Jan 2009
Posts: 27
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Heelus
Joined: 25 Nov 2008
Posts: 63
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| Posted: Sat Jan 03, 2009 9:41 pm Post subject: |
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Are you married ?
Okay seriously, you look beautiful that way, dropping weight wouldn't be a good idea, too low bodyfat % isn't good long therm for health and isn't maintainable either ... Tough, you could train for strength, gain a little muscle and have a more "athletic" look as you say.
Post your diet and training so we can help you. |
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clare_1
Joined: 03 Jan 2009
Posts: 27
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| Posted: Sat Jan 03, 2009 9:50 pm Post subject: |
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Ha, im not married but very involved.
Thanks for that though.
OK general diet - breakfast - bran flakes and low fat milk
lunch - tuna salad sandwich on granary bread with low fat dressing
snacks - low fat yogurt, fruit, flapjack/cereal bar(1 0r 2 0f these a day)
dinner - chicken breast(1/2), wholemeal pasta (1 cup), salad and vegetables
drinks - water, 2 cups of tea
supper - slice of toast with low fat spread or low fat snack bar
workout 3-4 times per week - 30 min cardio, 3 sets light weights for arms, shoulders, chest and back, set of stomach exercises, squats
Thanks. any help appreciated. xx |
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Heelus
Joined: 25 Nov 2008
Posts: 63
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| Posted: Sat Jan 03, 2009 10:09 pm Post subject: |
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Your breakfast needs to have more proteins, unless you're having like near 2 cups of milk. And take your fruits there too.
All your meal but breakfast and post-workout should not contain bread, pasta (carbs) Replace these kcals with healthy fats. So save your toast cereal bar pasta for your post-workout meal.
Between dinner and supper I would had another meal, protein and veggies, simple as that.
Supper needs to be protein + veggies (yes again same formula)
Remember all your meal/snack require solid proteins + veggies or fruit for breakfast.
If there's more than 3 hours between your supper and bed time then I would had a snack there too.
Workout wise, let's say 3 times a week around an hour
A
Deadlfits
10x3 (Must be heavy as hell)
Bench Press Variations paired with rows variations
4x6 (Heavy weight)
Lunges Paired with chin ups
3x8-12 (Moderate)
B
Squat
10x3
Overhead press variation paired with pull ups
4x6
Walking Lunges paired with face Pull
3x8-12
C
Good Morning
10x3
Bench Variation paired with rows v.
4x6
Step Up paired with Glute ham raise
3x8-12 each,
And before you ask, YES women should lift heavy too, no it won't make you look like a men
Post-Workout you need liquid protein to start the recovery process as soon as possible. (Most use whey protein because it's absorb really quickly) and fast absorbed carbs. Post-workout "shake" must be taken straigth after your last set. Then not more than 1 hours after you need another meal with carbs and protein's in. Like a tuna sandwich or something  |
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Boss Man
Joined: 25 Nov 2006
Posts: 3771
Location: My site, (Steelmuscle), and anywhere else I feel like
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| Posted: Sat Jan 03, 2009 10:11 pm Post subject: |
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| clare_1 wrote: |
breakfast - bran flakes and low fat milk
(Good, but you could add something like Chicken, Turkey, a Few Egg Whites and Yolk, just to boost the Protein.)
lunch - tuna salad sandwich on granary bread with low fat dressing
(I would limit Tuna to once every 2-3 days, as it contains Mercury. I'd switch to things like Chicken, Turkey or Beef as alternatives.)
snacks - low fat yogurt, fruit, flapjack/cereal bar(1 0r 2 0f these a day)
(They are fine, but don't have them alone, so for example have Fruit, wait about 10-15 minutes, to aid digestion, then have a Yoghurt, or go for Yoghurt and Cereal Bar as an example, mix your options, because otherwise you might be going too low cal with just one thing as a snack.)
dinner - chicken breast(1/2), wholemeal pasta (1 cup), salad and vegetables
(Good idea, but you could experiment with things like Stir-fry options as a different dinner, or Potato, Rice, Mushrooms, Legumes etc etc, as occasional additions or alternatives to green / cruciferous Veggies, if you don't want them every day, or want something else to add to the meal.
If you add things like Legumes, Mushrooms or Rice, owing to the Protein and Carbs, just be aware, and perhaps reduce the Protein and Veggie sources to stop your cals going too high.)
drinks - water, 2 cups of tea
(I would plump for the Water over Tea, as Caffeine and Tannic Acid can affect mineral Absoprtion, and Caffeine has it's own little issue it can cause, but obviously if you want Tea, I won't say don't ever have it)
supper - slice of toast with low fat spread or low fat snack bar
(I'd go for the Toast option, possibly with some Beans on it, or maybe a bit of Low Fat Cheese.)
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swanso5
Joined: 16 Jan 2006
Posts: 7315
Location: melbourne, australia
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| Posted: Sun Jan 04, 2009 4:09 am Post subject: |
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heelus is throwing into the fire a bit there but i agree with what he's trying to do...your food seems to be fine (and yourself too might i add) your training needs to be addressed a little more towards an athletic look as you warrant...athlete's train like athletes should - heavy, explosively, train to improve performance rather than asthetics etc...there look is primarily a by-product of their training
in that case you need to learn before attempting squats and deadlifts mixed with lunges, rows, chin ups, push ups etc
have a look at this and other stuff on this site:
http://www.figureathlete.com/free_online_article/training/putting_the_athlete_into_figure_athlete&cr= |
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clare_1
Joined: 03 Jan 2009
Posts: 27
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| Posted: Sun Jan 04, 2009 2:27 pm Post subject: |
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Thanks for all the advice. I do think I need to increase my protein intake but am reluctant to reduce my carbs as i get tired without the amount i eat (which i dont think is too much). Im def not 1 of the carb haters. Ha.
I went to the gym today and did 20 min on treadmill with 1 min sprints to 30 second fast walk. I also increased my usual weight on the machines slightly. And now....Im knackered.
Thanks again. Any further advice is always welcome. xx  |
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