Basically goal is to reach a 135LB toned body. I started about 3 months ago at 160 and I'm at 139 now...
I work out 6 days a week with routine being:
All days consist of 3 different resistance workouts at 3 sets / 10 reps each.
I just recently changed to 4 sets / 15 reps each...to avoid plateau.
Monday - Chest + Abs + HIIT
-Incline > Flat > Decline
Tuesday - Badminton class....for 3 hours
Wednesday - Shoulders + Abs + HIIT
-Shoulder Press > Arnold Press > Upright Rows
Thursday - Back + Abs + HIIT
-Pulldowns > Bent-Over Rows > Back Crunches
Friday - Arms + Abs + HIIT
-Barbell Curls > Tricep Extension > Dips
Saturday - Maximum Cardio...HIIT + another 30-60 mins of some other cardio...
Abs workout consist of :
Bicycle Crunches (3 sets x 35) 1 rep is going left and right.
Crunch Ups (3 Sets x 30)
Medicine Ball Sit Ups (3 Sets x 30)
Hip Raise (3 Sets x 30)
They use to be 3 sets x 25...recently increased.
I took out Leg Training recently due to a knee injury...
I usually eat salads with balsamic vinegar....wheat bread...fat-free yogurt...lean meats with rice...plenty of vegetables...rice soup...lots of fruits...soy milk...Kashi protein and fiber cereals...plain oatmeal with a cup of whey protein after every workout and of course PHO.. (I'm vietnamese so i like vietnamese foods....). If i had to count caloires and grams of fat a day I'd say on average about 1500 and around 15-25 grams of fat? +/- 5 ....some days i just have to have lasaugna
Right now I have 4 pack abs...not super defined...but they're there. I was just wondering how good is workout routine and how far am I from goal...or even a 6-pack?
How far away is goal?
Moderators: Boss Man, cassiegose
5:30AM - Oatmeal + Kashi Protein/Fiber Cereal + Banana (Hot Water/ About 10-12 mouthfuls?)
7:30AM - Oat/Grain Protein/Fiber Bar
10:30AM - Small Bowl of Rice with meat or Pho or Sandwich or can of Chili Beans
1:30PM - After Workout / Slice of Whole Wheat Bread with fat-free cream cheese spread. 1 Cup of Whey Protein mixed with water.
4:30PM - Whole Grain Crackers (5-6 pieces)
6-7:30PM - Rice or Noodles or Soup or Oatmeal
Anytime after 9PM - Mandarin Oranges / Apples or any other fruit I can find.
About 5-6 Bottles of water a day not including a few cups of water at home and drinks from the gym.
7:30AM - Oat/Grain Protein/Fiber Bar
10:30AM - Small Bowl of Rice with meat or Pho or Sandwich or can of Chili Beans
1:30PM - After Workout / Slice of Whole Wheat Bread with fat-free cream cheese spread. 1 Cup of Whey Protein mixed with water.
4:30PM - Whole Grain Crackers (5-6 pieces)
6-7:30PM - Rice or Noodles or Soup or Oatmeal
Anytime after 9PM - Mandarin Oranges / Apples or any other fruit I can find.
About 5-6 Bottles of water a day not including a few cups of water at home and drinks from the gym.
Any tips on improving training?swanso5 wrote:um who knows really...
training could be a lot better and food seems alright but i can't see any timing and portions so again who knows...it seems a little high carb ish though and it seems you may be losing muscle maybe...i dunno really it needs to be more detailed
- 7:30 have fruit and solid protein, bars aren't good
- solid protein , veggies at 10:30...no rice/bread
- shake and ten rice or bread after training
- within nthe next hr have a solid protein/veggies meal
- solid protein, veggies for nthe all other meals from here on
- add healthy fats into all meals but 10:30 and post training meal
training - full body workouts, search the waterbury method by chad waterbury
- solid protein , veggies at 10:30...no rice/bread
- shake and ten rice or bread after training
- within nthe next hr have a solid protein/veggies meal
- solid protein, veggies for nthe all other meals from here on
- add healthy fats into all meals but 10:30 and post training meal
training - full body workouts, search the waterbury method by chad waterbury