bitsybee
10-07-2010, 08:03 PM
Hi all, please advice if I'm doing right/wrong.
Goal: gain muscles on shoulders, hamstrings and calves, have a wide back, tone glutes AND lose belly fat
I'm 40, female,
for work: sit in front of the computer M-F, 9-5
Height: 5'3
BF: 17.5%
Weight: 98 lbs.
Started working out 2 years ago. Was 95 lbs in 2008 ...now goes up & down between 97 to 99 lbs every few weeks (frustrating to see the weighing scale!)
Gym: 3 x a week before work
DIET - I confess I eat 6 pc McD nuggets and small fries 1 or 2 x a month!
NON-WORK OUT DAYS
7:30 Breakfast: 1/2 cup oat bran or steel-cut oats with 1/ tsp fat free yogurt
a glass of sugar free almond milk with 1 scoop of Dymatize Elite 12 hour whey protein 21g ( I just dont like to drink cow's milk because of the growth hormones in it)
multi-vitamins
10:30 snack: 40g brown rice chips
12:30 lunch: 2 cups pasta (made with brown rice) with lean ground turkey or lean ground beef or 1 cup brown rice with 1 chicken thigh or halibut
dessert: 1 square of Lindt 65% dark chocolate ( have a sweet tooth)
3:30 or 4:00 snack: 5 strawberries or an apple or an orange or a small pack of raspberries/blueberries
5:00 snack: can of smoked mussels
6:30 snack when I get home: 2 eggs with 1 cup brown rice or a can of sardines in tomato sauce
8:00 dinner: 4 inches wide grilled salmon with 1/2 cup brown rice
1 cup of 1 scoop Isobolic sustained release matrix whey protein 22g
10:30 bedtime
WORKOUT DAY DIET
same as above but:
Post workout: 2 scoops of Isobolic whey protein sustained release matrix 45 g in water with 1 scoop 5g Creatine mono
Dessert after lunch: 1 piece of Oreo vanilla cookie
EXERCISE: 3 x week. I go as heavy as I can lift for 6 to 8 reps. I change my program or mix it up every 3 weeks (I get bored easily) I always make sure to add a little bit of weights like 2.5 lbs every week.
Day 1: Legs and Chest and Triceps (superset no rest in between)
Lying or sitting leg curl - 2 sets 12 reps to failure on last set
smith machine press - 4 sets 6-10 reps
smith machine squats - 4 sets 6-10 reps
Dumbell incline press - 2 sets 6-10 reps
Leg extension 2 sets 12 reps to failure on last set
Dumbell squats 4 sets 6-10 reps
Lying tricep extension - 4 sets 8-12 reps
Standing calf raise 2 sets for 12 reps
Tricep cable pressdowns 4 sets 8-12 reps
Bench dips 3 sets 8-12 reps
Cardio on the Summit Trainer or the elliptical = 10 to 15 minutes after weights
Day-off
Day 2 Shoulders (supersets no rest in between)
Lying lateral raise or leaning lateral raise 4 sets 6-12 reps
Bent over lateral raise 4 sets 6-8 reps
Upright rows 2 sets 12 reps
Behind the neck smith machine overhead press 4 sets 6 - 8 reps
Abs - concentrating on lower abs
Cardio on Summit Trainer or Elliptical = 10 to 15 minutes after weights
Day-off
Day 3 Back and biceps (superset no rest in between)
Smith machine deadlift 4 sets 6 reps
reverse grip bent-over row 4 sets 6-8 reps
1 arm dumbell row 2 sets 12 reps each arm
lat pulldown or machine assisted pull ups 4 sets 6 reps
hammer curl 2 sets 6-10 reps
barbell curl 3 sets 6-10 reps
Abs - concentrating on lower abs
Cardio on Summit Trainer = 10 to 15 minutes
QUESTIONS:
1. I look in the mirror and my shoulders still looks like poles (well there's a little tiny definition but that's it) and my back still looks like the letter I. Why am I stuck? Why is my weight stuck between 97 to 99? Is it my age?
2. I noticed that I'm adding more belly fat PLUS bloating specially when I started taking those sustained release whey protein drinks after dinner. Should I take off the protein drink after dinner?
3. Does eating pasta and wheat bread make you bloat?
4. Do I need more cardio? less brown rice? More protein? cut down my gym visit to twice a week?
5. How do I get bigger shoulders and back? I don't want to be that big then have to buy a new wardrobe.
Thank you!
Goal: gain muscles on shoulders, hamstrings and calves, have a wide back, tone glutes AND lose belly fat
I'm 40, female,
for work: sit in front of the computer M-F, 9-5
Height: 5'3
BF: 17.5%
Weight: 98 lbs.
Started working out 2 years ago. Was 95 lbs in 2008 ...now goes up & down between 97 to 99 lbs every few weeks (frustrating to see the weighing scale!)
Gym: 3 x a week before work
DIET - I confess I eat 6 pc McD nuggets and small fries 1 or 2 x a month!
NON-WORK OUT DAYS
7:30 Breakfast: 1/2 cup oat bran or steel-cut oats with 1/ tsp fat free yogurt
a glass of sugar free almond milk with 1 scoop of Dymatize Elite 12 hour whey protein 21g ( I just dont like to drink cow's milk because of the growth hormones in it)
multi-vitamins
10:30 snack: 40g brown rice chips
12:30 lunch: 2 cups pasta (made with brown rice) with lean ground turkey or lean ground beef or 1 cup brown rice with 1 chicken thigh or halibut
dessert: 1 square of Lindt 65% dark chocolate ( have a sweet tooth)
3:30 or 4:00 snack: 5 strawberries or an apple or an orange or a small pack of raspberries/blueberries
5:00 snack: can of smoked mussels
6:30 snack when I get home: 2 eggs with 1 cup brown rice or a can of sardines in tomato sauce
8:00 dinner: 4 inches wide grilled salmon with 1/2 cup brown rice
1 cup of 1 scoop Isobolic sustained release matrix whey protein 22g
10:30 bedtime
WORKOUT DAY DIET
same as above but:
Post workout: 2 scoops of Isobolic whey protein sustained release matrix 45 g in water with 1 scoop 5g Creatine mono
Dessert after lunch: 1 piece of Oreo vanilla cookie
EXERCISE: 3 x week. I go as heavy as I can lift for 6 to 8 reps. I change my program or mix it up every 3 weeks (I get bored easily) I always make sure to add a little bit of weights like 2.5 lbs every week.
Day 1: Legs and Chest and Triceps (superset no rest in between)
Lying or sitting leg curl - 2 sets 12 reps to failure on last set
smith machine press - 4 sets 6-10 reps
smith machine squats - 4 sets 6-10 reps
Dumbell incline press - 2 sets 6-10 reps
Leg extension 2 sets 12 reps to failure on last set
Dumbell squats 4 sets 6-10 reps
Lying tricep extension - 4 sets 8-12 reps
Standing calf raise 2 sets for 12 reps
Tricep cable pressdowns 4 sets 8-12 reps
Bench dips 3 sets 8-12 reps
Cardio on the Summit Trainer or the elliptical = 10 to 15 minutes after weights
Day-off
Day 2 Shoulders (supersets no rest in between)
Lying lateral raise or leaning lateral raise 4 sets 6-12 reps
Bent over lateral raise 4 sets 6-8 reps
Upright rows 2 sets 12 reps
Behind the neck smith machine overhead press 4 sets 6 - 8 reps
Abs - concentrating on lower abs
Cardio on Summit Trainer or Elliptical = 10 to 15 minutes after weights
Day-off
Day 3 Back and biceps (superset no rest in between)
Smith machine deadlift 4 sets 6 reps
reverse grip bent-over row 4 sets 6-8 reps
1 arm dumbell row 2 sets 12 reps each arm
lat pulldown or machine assisted pull ups 4 sets 6 reps
hammer curl 2 sets 6-10 reps
barbell curl 3 sets 6-10 reps
Abs - concentrating on lower abs
Cardio on Summit Trainer = 10 to 15 minutes
QUESTIONS:
1. I look in the mirror and my shoulders still looks like poles (well there's a little tiny definition but that's it) and my back still looks like the letter I. Why am I stuck? Why is my weight stuck between 97 to 99? Is it my age?
2. I noticed that I'm adding more belly fat PLUS bloating specially when I started taking those sustained release whey protein drinks after dinner. Should I take off the protein drink after dinner?
3. Does eating pasta and wheat bread make you bloat?
4. Do I need more cardio? less brown rice? More protein? cut down my gym visit to twice a week?
5. How do I get bigger shoulders and back? I don't want to be that big then have to buy a new wardrobe.
Thank you!