Good routine?

[Soccerfreak]

Hello, I'm 5'3 female, I weigh about 122 lbs. For a pic: http://oi51.tinypic.com/2d0x3e0.jpg

I gained some decent muscle since last Christmas, went up from about 105 lbs. Before pic:

http://imagecdn.bodybuilding.com/img...Rna8Kt794.jpeg

Anyway! So I did gain some decent fat and since I don't wanna cut for now. I'm doing a body recomposition, eating an av.g of 1700 clean calories and I was wondering if this is be a good routine for me. Since my goal is ultimately to lose fat and gain muscle slowly, I decided to periodize my routine, basically I'm including heavy lifts/low reps (5x5) to my typical hypertrophy program. (3x10) I'm off from soccer but I'll do some low intensity cardio on Sat, and HIT training plus plyometrics on Tue/thur.

My workout routine:
http://i52.tinypic.com/30tlyqo.png


What do you guys think of my routine? Do you think I need a larger span before switching or this is a good cycling program? Is the cardio good enough?

PS: Just incase this is important, I'm eating 1700 calories, LOTS of protein, fair amount of fat and fairly low carbs. (avg. of 110 g per day). Taking multi vitamin, B complex, Creatine, BCAA's, L Glutamine and Whey.

 

[jennifer778]

Hello, I'm 5'3 female, I weigh about 122 lbs. For a pic: http://oi51.tinypic.com/2d0x3e0.jpg

I gained some decent muscle since last Christmas, went up from about 105 lbs. Before pic:

http://imagecdn.bodybuilding.com/img...Rna8Kt794.jpeg

Anyway! So I did gain some decent fat and since I don't wanna cut for now. I'm doing a body recomposition, eating an av.g of 1700 clean calories and I was wondering if this is be a good routine for me. Since my goal is ultimately to lose fat and gain muscle slowly, I decided to periodize my routine, basically I'm including heavy lifts/low reps (5x5) to my typical hypertrophy program. (3x10) I'm off from soccer but I'll do some low intensity cardio on Sat, and HIT training plus plyometrics on Tue/thur.

My workout routine:
http://i52.tinypic.com/30tlyqo.png


What do you guys think of my routine? Do you think I need a larger span before switching or this is a good cycling program? Is the cardio good enough?

PS: Just incase this is important, I'm eating 1700 calories, LOTS of protein, fair amount of fat and fairly low carbs. (avg. of 110 g per day). Taking multi vitamin, B complex, Creatine, BCAA's, L Glutamine and Whey.

Hey! Glad to see you over here! Like I said I'm new to the boards and have a lot to learn myself but there are some amazing people that are much more knowledgeable than me that will come along and help you out. Everyone's been perfect to me!!

 

[dmk777]

Hi and welcome to the forum. You came to the right place as my friend Jen mentioned there are plenty great people on here always willing to help.... Soccer aye footy over here love the game I fact my partner is a coach at Sunderland Fc .... But we're both Newcastle fans!!


Sent from my iPhone

 

[caligirl85]

Welcome to the boards!

I think your program looks really good and the addition of the heavy lifting should compliment your hypertrophy routine and will help with the muscle building part. I think the cardio is good enough but just keep an eye on your body and if you feel like the fat gain is creeping up, you can add in a little bit more. I have to add that it's very refreshing to see your calorie intake! It's such a mindset shift to convince yourself it's ok to eat and to see someone with your stats at 1700 cals/ day is great!! When I first got into this world, I was amazed I could eat as much as I was and still lose weight. Good job!

 

[zedhed]

Hey fan welcome to EF and we are happy to have you with us. Hopefully you will stay and bocome part of us.
Right now looks like you have done well sorting yourself out. It is apparently working out for you pretty darn well so just keep at it sista and good luck.
Hope to see you posting more on here too.

 

[Soccerfreak]

Thank you everybody for welcoming me and for feedbacks!! I guess I need to learn to individualize my lower routine a little more since I've been relying on my coach's programs for so long--I'm a caveWOman left with a barbell and a couple of plates now lol.

 

[Soccerfreak]

Hi and welcome to the forum. You came to the right place as my friend Jen mentioned there are plenty great people on here always willing to help.... Soccer aye footy over here love the game I fact my partner is a coach at Sunderland Fc .... But we're both Newcastle fans!!


Sent from my iPhone

That's awesome!! Are you originally from there? I've never personally seen a British soccer fan before except on TV lol. Soccer is a lifestyle! <3 I'm a huge fan of Man U myself! ;-)

 

[Soccerfreak]

Welcome to the boards!

I think your program looks really good and the addition of the heavy lifting should compliment your hypertrophy routine and will help with the muscle building part. I think the cardio is good enough but just keep an eye on your body and if you feel like the fat gain is creeping up, you can add in a little bit more. I have to add that it's very refreshing to see your calorie intake! It's such a mindset shift to convince yourself it's ok to eat and to see someone with your stats at 1700 cals/ day is great!! When I first got into this world, I was amazed I could eat as much as I was and still lose weight. Good job!

Oh yes! It's amazing how the body grows out of food. The strength gains + sanity is def. worth eating lol. I always had a fear of weight gain-like all girls but I did this as a mental and physical challenge and gained almost 20 lbs in 10 months! Though I do look larger and my clothes fit differently--bigger butt!!-- but my pants and my clothes size is exactly the same which implies lean muscle gains for 20 lbs! I learn that, if you train hard, it really pays off and it doesn't have to be scary.

 

[dmk777]

That's awesome!! Are you originally from there? I've never personally seen a British soccer fan before except on TV lol. Soccer is a lifestyle! <3 I'm a huge fan of Man U myself! ;-)

Hey ! Yeah we are British born and bread lol, I agree it is amazing game , Man u lol there our rivals as they have such a great team and win all the time haha,
Do you play footy?


Sent from my iPhone

 

[jennifer778]

Hello, I'm 5'3 female, I weigh about 122 lbs. For a pic: http://oi51.tinypic.com/2d0x3e0.jpg

I gained some decent muscle since last Christmas, went up from about 105 lbs. Before pic:

http://imagecdn.bodybuilding.com/img...Rna8Kt794.jpeg

Anyway! So I did gain some decent fat and since I don't wanna cut for now. I'm doing a body recomposition, eating an av.g of 1700 clean calories and I was wondering if this is be a good routine for me. Since my goal is ultimately to lose fat and gain muscle slowly, I decided to periodize my routine, basically I'm including heavy lifts/low reps (5x5) to my typical hypertrophy program. (3x10) I'm off from soccer but I'll do some low intensity cardio on Sat, and HIT training plus plyometrics on Tue/thur.

My workout routine:
http://i52.tinypic.com/30tlyqo.png


What do you guys think of my routine? Do you think I need a larger span before switching or this is a good cycling program? Is the cardio good enough?

PS: Just incase this is important, I'm eating 1700 calories, LOTS of protein, fair amount of fat and fairly low carbs. (avg. of 110 g per day). Taking multi vitamin, B complex, Creatine, BCAA's, L Glutamine and Whey.

Hey SF. I read through your post again and wanted to ask you about your calories. I know cg was telling me that eating more calories (even though it kind of defies what we think of for losing fat) is what I needed to be doing. I have been eating 1200 for about 1 year (mostly clean but with way too many cheat meals) but 1300-1400 for the last week or so. Would you mind giving me a sample menu or a day's list of eating? That would be hugely helpful to my own plan. Also did I read right that the weight you gained was muscle and not fat right (seeing that your clothes still fit). Any light or info you can shed on that will be great.

Also have been thinking about creatine. Tried 1 brand and gave me headaches but it was a pill so I'm
Thinking about the powder. Could you see results with creatine? Thoughts?
Thanks sf. Glad to have ya here!!