PDA

View Full Version : need help with my supplement and training



MARIA1221
07-21-2010, 05:19 PM
mon
legs calves

leg press 4 sets 12 reps
sldl 4 sets 12 reps
extension 4 sets 12 reps
standing calves 4 sets reps 21-10-8-6
seated calves 2 sets reps 30

cardio 10 minutes stepper

tues
chest triceps abs

incline db press 4 sets 10 reps
flat bb press 10 reps 3 sets
cable crossovers 2 sets 10 reps
triceps dips 4 sets 10 reps
ez bar lying tri ext 4 sets 10 reps
abs decline sit-ups 3 est 15 reps
butterflys crunches 3 sets 15 reps
wed just cardio intervals 9

thurs
back biceps calves
hyperextensions 4 sets reps 12-10-8-6
pulldowns 4 sets reps 12-10-8-6
seated rows sets 4 reps 12-10-8-6
biceps bar curls 4 sets reps 10
alt db curls 4 sets 10 reps
hammer curls sets 4 reps 10

seated calves sets 2 30 reps
standing calves 4 sets 10-8-6-6

fri shoulder abs
machine press 4 sets reps 10
bentover lat raises 4 sets reps 10
lateral raises 3 sets reps12
abs lying pelvic lift 3 sets 15 reps
elbow to knee 3 sets 15 reps
cardio 20 min fast paced

saturday cardio treadmill hills 4 intervals

sunday off

my diet is

morning 7 am preworkout
6 egg white one whole egg 1/2 cup oats

postworkout meal

10 am 1 scoop protein whey isolate 1 slice white bread or 1/2 cup white rice

12:30 pm lunch at work

turkey patty 4 oz lean veggies black beans or 1/2 cup brown rice

3pm snack

4 oz turkey patty veggies 1 cup greens

6:30 or 7 pm dinner

4 oz chicken breast salmon or lean beef 4 oz with 1 cup veggies

9 pm caesin 1 scoop 6 almonds

water 4 liters a day in adiition to taking anavar 2.5 in the morning and 2.5 late afternoon and clen but I'VE ONLY LOST 5 POUNDS IN ONE MONTH MY BODY FAT IS 19 AND WEIGHT IS 168 I'M 5,6 37 YEARS OH MY COMPETITION HERE WS IN MARCH THE 27 10 MY WEIGHT HERE WAS 150 BODYFAT 13 BUT I DIDNT NOT LIKE THE WAY I LOOKED NOT TOGHT AT ALL I WANT TO LOOK TIGHT AND LEAN

tammyp
07-22-2010, 05:12 AM
5 lbs in a month is good! personally i would add more to your diet in the way of fat and carbs. id also add a refeed every 10 days or so.

i would also change your rep ranges and increase weight as you go vs straight sets. i love 7 fst training!

maybe also add more cardio, done fasted in the am.

take a look at the training journals..some great wo ideas!

and welcome!

MARIA1221
07-22-2010, 04:44 PM
hey thanks i will, what do you mean fst training and you think i should do more reps like 15-12-10 with higher weight