georgiehopper
Registered
I'm female, 53 yo, 5'1", 118#, between 20-22% bodyfat,
Lift heavy in the gym doing a 4-day split as follows"
Monday: Back,calves,core, light cardio
Tuesday: Arms, Core,Shoulders, light cardio
Wed.: off, cardio
Thursday: Chest, calves,core
Friday: Legs
Saturday: off, cardio if I can walk
Sunday: off, cardio
I do 5 or 6 different exercises per body part, 5 sets of 8 reps.
Typical meals go like this:
1st meal: 1/2 cup oatmeal prepared with water, 1 scoop protein powder, 3 almonds
2nd meal (pre-workout) 2 slices ezekiel toast, 1/4 scoop protein, 2 tsp. natural peanut butter
3rd meal (post workout) 3 egg whites, 2 slices ezekiel toast, 1 tblspn sugar free preserves, 1/4 scoop protein
4th meal: 4 oz chicken breast, 4 oz plain sweet potato or red potato
5th meal: 4 pieces sodium free melba crackers. 2 tsp. natural peanut butter
6th meal: 3 oz. chicken breast, 1 cup spinach, 2 cups green beans, 1 cut brussel sprouts.
I have been zig zagging calories and carbs for the past couple of years off and on. Calories have been dropped as low as 1000 on low days and 1500 on high days.
I take the following supplements:
CLA
L-carnitine
fish oil
Glutamine(sometimes)
Creatine(sometimes)
Multivitamin
Calcium
probiotic
CoQ10
Glucosamine
extra potassium when necessary
I track everything using Fitday and also the physique transformation website.
I have worked with a number of personal trainers and am currently getting ready to take both the ACE and ISSA certifications myself.
Well... this plan isn't working period.
I initially lost a little weight, but gained it all back and my weight has been virtually unchanged for about 5 years.
I have gained some muscle, but I would really like to drop the body fat and hit 18% to see what that feels like.
So I'm hoping for some constructive criticism and suggestions.
Thanks!
Lift heavy in the gym doing a 4-day split as follows"
Monday: Back,calves,core, light cardio
Tuesday: Arms, Core,Shoulders, light cardio
Wed.: off, cardio
Thursday: Chest, calves,core
Friday: Legs
Saturday: off, cardio if I can walk
Sunday: off, cardio
I do 5 or 6 different exercises per body part, 5 sets of 8 reps.
Typical meals go like this:
1st meal: 1/2 cup oatmeal prepared with water, 1 scoop protein powder, 3 almonds
2nd meal (pre-workout) 2 slices ezekiel toast, 1/4 scoop protein, 2 tsp. natural peanut butter
3rd meal (post workout) 3 egg whites, 2 slices ezekiel toast, 1 tblspn sugar free preserves, 1/4 scoop protein
4th meal: 4 oz chicken breast, 4 oz plain sweet potato or red potato
5th meal: 4 pieces sodium free melba crackers. 2 tsp. natural peanut butter
6th meal: 3 oz. chicken breast, 1 cup spinach, 2 cups green beans, 1 cut brussel sprouts.
I have been zig zagging calories and carbs for the past couple of years off and on. Calories have been dropped as low as 1000 on low days and 1500 on high days.
I take the following supplements:
CLA
L-carnitine
fish oil
Glutamine(sometimes)
Creatine(sometimes)
Multivitamin
Calcium
probiotic
CoQ10
Glucosamine
extra potassium when necessary
I track everything using Fitday and also the physique transformation website.
I have worked with a number of personal trainers and am currently getting ready to take both the ACE and ISSA certifications myself.
Well... this plan isn't working period.
I initially lost a little weight, but gained it all back and my weight has been virtually unchanged for about 5 years.
I have gained some muscle, but I would really like to drop the body fat and hit 18% to see what that feels like.
So I'm hoping for some constructive criticism and suggestions.
Thanks!
