747's post fat fest log

[Jacqueline747]

NEW WORK OUT PLAN

If anyone has any suggestions please chime in cause I am just mishmashing a bunch of different stuff together.
I want to go the gym 5x's a week so I am having a hard time splitting up my routine. I normally would do MW Upper, Tuesday Lower and Friday Full Body. I actually kind of like this routine but I want to add more intense cardio. I was only doing 10mins warm-up and 10mins after weights. I would superset my whole routine so that was a type of cardio as well.

Oakey....

Every morning on an empty stomach I am going to go for a 30-45 min bike ride. My road has some good size hills so I should get a HIIT type work out.

MONDAY
3:00am
Cardio
30-45mins bike ride

2:30pm
Legs
Warm-up 10 mins on eliptical
Leg Press 4 sets of 20, 15, 12, 8
(ss)Squat 1 set of 12-15
Stiff Leg 4 sets of 20, 15, 12, 8
(ss)Lying Leg 1 set of 12-15
Calf Raise 3 drop sets (toes straight)
Calf Raise 3 drop sets (toes out)
Calf Raise 3 drop sets (toes in)

Cardio
Prolly stepper or eliptical 15-20mins

TUESDAY
Cardio on empty stomach bike 30-45mins

Back

Wide Grip PD 4 sets 12,10,8,6
(ss) Narrow Grip PD 1 set 12
Seated Row 4 sets 12,10,8,6
(ss)Bent over Row 1 set 12

Cardio 15-20 mins eliptical or stepper

 

[Jacqueline747]

FRIDAY MENU PLAN oh..by the way....IT'S MY B-DAY!!!...muhaaaaa!!!

M1: 1/2 cup egg whites, 2Tbsp salsa, 2Tbsp ground flax seed. 0.5 cup oats and 1Tbsp cinnamon, 1oz strawberries and 2 oz blueberries.
M2: 3.9oz chicken breast, 4 cup baby spinach, 4Tbsp Vinaigrette, 1 cup red pepper, 1cup green pepper, 1 cup cherry tomato.
M3: 3.9oz Chicken breast, 5.4oz granny apple.

----Work-Out---

M4: 1cup unsweetend soy milk, whey protein, banana, mango/peach, glutamine, creatine.
M5: 0% cottage cheese, 1Tbsp flax oil, 1oz almonds
M6: TBA
I might have 4 meals before my workout. I would then put M5 to M3 and M3 to M4 before my workout.

So Far: Calories 1884 (need 2000) Fat 28% Carbs 30% Protein 42%

 

[nikkita]

happy birthday!

 

[Jacqueline747]

thank you soo much nikkita!!

 

[Jacqueline747]

Hmmm.. I was going to add (edit) to my work out plan but it won't let me.. how come?

Anyways... aahhemmm I will go on...

WEDNESDAY

Cardio on an empty stomach bike 30-45mins

Chest

Cable crossovers 4 sets 15,12,8,6
(ss) Bench Press 1 set of 12
DB B. Press (incline?) 4 sets 15,12,8,6
(ss) DB flyes 1 set 12

20-30 mins eliptical or stepper

 

[Jacqueline747]

SATURDAY MENU

M1: 9am-- 1 cup dry curd cottage cheese 0.4%, 2Tbsp flax oil, 1.5 cup blueberries
M2: 11:30- 1 Lg Banana and 1Tbsp NAPB
M3: Jamoca Shake..arg
M4: Pasta salad...double arg!!
M5: Protein shake... with too many carbs

 

[Jacqueline747]

THURSDAY

Cardio on an empty stomach 30-45mins

SHOULDERS AND TRAPS

4 sets 15,12,8,6 Dumbell Press
1 set (ss) 12 Lateral Raise
1 set (ss) 12 Front Raise
4 sets 15,12,8,6 Upright Row
1 set (ss) dumbell shrugs

Cardio 20-30 mins eliptical

FRIDAY

ARMS

4 drop sets Barbell Curls
1 set 12 Dumbbell Curls (Hammer)
4 drop sets Tricep PressDown
1 set 12 Skull Crushers
4 sets 15,12,8,6 Kickbacks
4 sets 15,12,8,6 Cable Curls
1 set 8-10 Cable Kickbacks (single arm)

20-30 Cardio Stepper or Eliptical

ABS will be done after morning cardio MONDAY and WEDNESDAY and FRIDAY
Side Bends 20-25 each side
Ball crunches 20-25
Sit ups 20-25
Incline Sit ups 20-25

 

[Jacqueline747]

SUNDAY MENU

M1: 1 cup egg whites, salsa and fat free sour cream in whole wheat wrap
M2: 1 banana and 1 Tbsp ANPB
M3: 1 cup Cottage Cheese, 1Tbsp Flax and 1 cup blueberries
M4: Spinach, strawberries, chicken salad with dressing
M5: TBA
M6: TBA

 

[Jacqueline747]

SUNDAY MENU

M1: 1 cup egg whites, salsa and fat free sour cream in whole wheat wrap
M2: 1 banana and 1 Tbsp ANPB
M3: 1 cup Cottage Cheese, 1Tbsp Flax and 1 cup blueberries
M4: Spinach, strawberries, chicken salad with dressing
M5: TBA
M6: TBA

Changed...

M1: 1:30pm 1 cup Cottage cheese, 1 cup blueberries, 1 cup strawberries, 2Tbsp Flax seed oil. (very late breakfast)

 

[Jacqueline747]

I think I am going to cut out half of my cardio. I want this to be a life changing thing. Something I know I will be able to stick to for the rest of my life.
I will do morning cardio 3x's per week and HIIT after weights 2x's per week. Or no cardio after weights and morning cardio 4-5 per week.