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Hello! I am female about 5'6" 146 lbs and I think 23-25% bf. I have had good comments about my upper body but still have a problem with losing fat around my waistline. In the last 2 mo I have started to get serious about diet and weights. I'm not sure if I'm on the right track though or even if I know what I'm doing yet. Could use some advise. There are days that I can't always get to the gym, with young children and all, but I usually get there 4 times per week and this is the workout and diet I follow:
8a 3 eggs (2 whites and 1 whole egg), 1/3c oatmeal with
a little skim milk or wheat toast, 1 cup of coffee with
1tsp of unrefined sugar and a little half-n-half (I'm
halving a hard time giving this up)
9:30a step aerobics 45min or cardio machine 30min
10:45a weights
11:30a protien shake w skim milk (20gr of protein total),
1tbls flax seed and 1tsp creatine mixed in
1p lean meat, sw potato or brown rice (is wheat
pasta ok here?), veggies
4p same as 11:30 meal except no creatine (I am always
still hungry here)
6:30p same as 1p meal or sometimes stir fry(chicken with
veggies fried in a little olive oil, small portion of soba
(buckwheat) noodles
weight workout (10 reps)
day1- 3 sets squats, 3sets leg press or lunges, 3 sets extentions
day2- 3sets ea. of 2 different lat rowing exercises, 3sets ea. of 2
different lat movements
day3- 3sets chest incline press, 3sets flat press, 3sets ea of 2
different pec exercises
day4- 3sets ea of 3 different bicep exercises, same for triceps
day5- 3sets of SLDL, 3sets hamstring curls (lying down),
shoulders: 3sets side raises, 3sets press, 3sets bent
over raises
Also I was wondering if I miss a day or two of my workout should I cut down on my protein intake? I don't want to put on fat.
8a 3 eggs (2 whites and 1 whole egg), 1/3c oatmeal with
a little skim milk or wheat toast, 1 cup of coffee with
1tsp of unrefined sugar and a little half-n-half (I'm
halving a hard time giving this up)
9:30a step aerobics 45min or cardio machine 30min
10:45a weights
11:30a protien shake w skim milk (20gr of protein total),
1tbls flax seed and 1tsp creatine mixed in
1p lean meat, sw potato or brown rice (is wheat
pasta ok here?), veggies
4p same as 11:30 meal except no creatine (I am always
still hungry here)
6:30p same as 1p meal or sometimes stir fry(chicken with
veggies fried in a little olive oil, small portion of soba
(buckwheat) noodles
weight workout (10 reps)
day1- 3 sets squats, 3sets leg press or lunges, 3 sets extentions
day2- 3sets ea. of 2 different lat rowing exercises, 3sets ea. of 2
different lat movements
day3- 3sets chest incline press, 3sets flat press, 3sets ea of 2
different pec exercises
day4- 3sets ea of 3 different bicep exercises, same for triceps
day5- 3sets of SLDL, 3sets hamstring curls (lying down),
shoulders: 3sets side raises, 3sets press, 3sets bent
over raises
Also I was wondering if I miss a day or two of my workout should I cut down on my protein intake? I don't want to put on fat.
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