workout routine and diet

priyanka1311 · Post by **priyanka1311** » Tue Oct 28, 2008 2:32 am

please guide me with present workout routine and diet

Weight Training Details

i am doing Lower body - Mon,Wed,Fri then Upper body - Tue,Thurs,Sat

I do
Upper Body- Mon,Wed,Fri

Exercise Sets Repetitions Rest Time(in mins)
Bicep curls 3 15 - weights 5lb 1 min
Tricep Extension 3 15 - weights 5lb 1 min
Tricep KickBack 3 15 - weights 5lb 1 min
Shoulder press 1 8 - weights 2.5lb
Chest Press 2 15 - weights 5lb 1 min
Abs Crunches 3-4 15 - weights 15/20/25 b 1 min

Lower Body- Tue,Thurs,Sat

Exercise Sets Repetitions Rest Time(in mins)
Lunges 3 10 - no weight 1 min
Squats 3 10 - no weight 1 min
Leg press 3 15 - 10 lb weight 1 min
Leg Extensions 3 15 - 10 lb weight 1 min
Leg Curl 3 15 - 10 lb weight 1 min
Abs Crunches 3-4 15 - weights 15/20/25 b 1 min

with weight training i do

Monday- KickBoxing class

Tuesday - Treadmill - 200 calories

Wednesday Step Aerobics class

Thursday - Treadmill - 200 calories

Friday - Treadmill - 200 calories

Saturday - KickBoxing class

Sunday Treadmill - 200 calories + Sauna or Steam

priyanka1311 · Post by **priyanka1311** » Tue Oct 28, 2008 2:34 am

routine diet is

6.00 am - fruit and off to gym
8.30 am - b/f - 2 bread slices + 1 sp peanut butter/cheese slice/cheese spread/ egg + salad
10.30 am - 250 ml soy milk
1.00 pm - 1 chapati + last night leftover vegetable + Dal + salad
4.00 pm - fruit
6.00 pm - dinner made at home which includes dal + vege + curd + salad
7.30 pm - any low sugar sweet like suji halva or fruit.

Boss Man · Post by **Boss Man** » Tue Oct 28, 2008 9:59 am

priyanka1311 wrote:
6.00 am - fruit and off to gym
(That's fine)

8.30 am - b/f - 2 bread slices + 1 sp peanut butter/cheese slice/cheese spread/ egg + salad

(You'd be better eating low Fat cheese, and I'd have a few more Egg Whites with your Egg, the protein is a bit low in that Breakfast)

10.30 am - 250 ml soy milk

(seems okay)

1.00 pm - 1 chapati + last night leftover vegetable + Dal + salad

(Not too bad but you really need to add more Protein in there)

4.00 pm - fruit

(I'd change the Fruit for some other Carb source, and add more Protein. The Fruit Fructose might convert in part to Fat, and you can get other sources of Carbs if you need them instead.)

6.00 pm - dinner made at home which includes dal + vege + curd + salad

(Seems okay, just make sure the Protein is good)

7.30 pm - any low sugar sweet like suji halva or fruit.

(Same comments on the Fruit as earlier)

vamp · Post by **vamp** » Tue Oct 28, 2008 4:26 pm

Is your goal to gain strength and size (bulk) or to lean out and cut fat off the body and get muscle defined(tone and cut)?

Cheers

swanso5 · Post by **swanso5** » Tue Oct 28, 2008 5:32 pm

plan is horrible...too much overall...too many crappy exercises...not enough wt being used...

13 sessions a week??? ridiculous

3 x wt workouts/week, 2 x cardio workouts/week and no more

priyanka1311 · Post by **priyanka1311** » Tue Oct 28, 2008 9:36 pm

@ Boss Man
Thanks will add more proteins to diet

@ vamp
goal is to cut fat off the body and get muscle defined(tone and cut)
i need to reduce 10-13 kgs weight

@ swanso5
Thanks dear, will look into workout plan again

priyanka1311 · Post by **priyanka1311** » Tue Oct 28, 2008 10:42 pm

@ swanso5

can u guide me more for weight training every week, aim is to reduce 10 kgs weight and tone up.

swanso5 · Post by **swanso5** » Tue Oct 28, 2008 11:46 pm

1 - static lunge x 12 / push ups x 12 / db rows x 12 / prone planks x 1min hold do as a circuit with no rest then rest 1min after all 4 have been done and repeat another 2 times

2 - reverse lunge / single arm shoulder press x 12 / chest supported rows x 12 / side plank x 30secs same way

alternate these through as you go

for cardio days alternate easy 1min intervals with hard 1minute intervals x 5 in total with an added in warm up / warm down

mon / wed / fri - wts
tue / sat - cardio
thu - sun off or cardio, other activity etc

search youtube for exercises

priyanka1311 · Post by **priyanka1311** » Wed Oct 29, 2008 8:53 pm

Thanks Dear..

priyanka1311 · Post by **priyanka1311** » Mon Nov 10, 2008 6:58 am

hey dear

i checked Body Composition after a month

and Fat % has increased from 43.3% to 44.5%
Fat Mass has increased from 31.9kg to 32.4 kg
water in body has decreased from 30.6 kg to 29.6 kg
and muscles has decreased from 41.8 to 40,4

earlier Fat to lose - 23.3 kg
now 24.1 kg

i checked with trainer and he said Increase weights in weight training.

i was tensed and i consulted another trainer in the club

he changed programme to

Monday: kickboxing class + treadmill

tuesday: leg extension + leg curl + abducter + treadmill + abs crunches

wednesday: cycling + wave machine

Thursday : chest press + Lat Pulldown + Tricep Extension + Tricep Kickback + Bicep Curls

friday: kickboxing class + Cross Trainer

saturday: full body weight training

sunday: Break

please advise[/img]

swanso5 · Post by **swanso5** » Mon Nov 10, 2008 4:31 pm

- program is still rubbish, give your gym trainers the arse they're shit
- you're still not doing anything to build actual muscle which is why your getting fatter and less muscular

mon - 2 cardio sessions a day isnuseless
tue - all exercise are shit
wed - same as mon
thu - same as tue

....and so on

do the program i posted earlier

Sunlight.Fades · Post by **Sunlight.Fades** » Mon Nov 10, 2008 10:59 pm

Priyanka...c'mon girl....you're not pushing yourself! Make those muscles actually work!

I'm not going to say anything about the weights for the upper body, because I was only able to do 8 lb free weights on some of those, but the machines...I know you can do better!

And the lower body....please girlfriend! Our lower bodies are the strongest part of our bodies. Leg press alone I started out at 60 lbs. At strongest, I was doing 120 lbs....3 reps of 10.

Push yourself! No wonder you're not getting any muscle!

melati · Post by **melati** » Tue Nov 11, 2008 12:25 pm

swanso5 wrote:1 - static lunge x 12 / push ups x 12 / db rows x 12 / prone planks x 1min hold do as a circuit with no rest then rest 1min after all 4 have been done and repeat another 2 times

2 - reverse lunge / single arm shoulder press x 12 / chest supported rows x 12 / side plank x 30secs same way

alternate these through as you go

for cardio days alternate easy 1min intervals with hard 1minute intervals x 5 in total with an added in warm up / warm down

mon / wed / fri - wts
tue / sat - cardio
thu - sun off or cardio, other activity etc

search youtube for exercises

Hey Swanso5

I think Priyanka and I have the same goal: to lose weight and gain muscles. I made notes from your reply to her.

However, I do have a question: Cardio twice a week only? Meaning, there's no need to do cardio on weight training days?

Advance apologies if the question is (kinda) stupid

Thank you

vamp · Post by **vamp** » Tue Nov 11, 2008 5:58 pm

melati,

building muscle is more productive for fat loss. Muscle burns fat so the more you have the higher the metabolism and the more fat your body burns.

steady rate cardio will actually shrink muscle over time, decreasing metabolism and therefore less fat burning.

by having only two days you do cardio and intervals instead of steady rate you stop the muscle decrease and begin to burn fat instead. The intervals mobolize the fat into your bloodstream so that it can be utilized by the body as energy.

This is a short explanation and all the info is not here but hope it gives you some understanding to your question.

Cheers