hi there

[Acacia Rose]

Im 124lbs, 5ft 2 inches.
34,25,36
my bodyfat percentage is 14 percent.
My diet is on my site.
I train four times a week with resistance training and 5 with cv.

thanks,
Acacia

 

[*Bunny*]

Im 124lbs, 5ft 2 inches.
34,25,36
my bodyfat percentage is 14 percent.
My diet is on my site.
I train four times a week with resistance training and 5 with cv.

thanks,
Acacia

Thought I'd add a post from your site to help with your questions:

TAKEN FROM ACACIA'S SITE -
"I believe that if you wish to have your ideal physique you should follow both a well balanced and nutritional correct eating plan.
You can workout as hard as you want, but if your 'diet' isn't in sync you wont see any results, not only that your body will be worn down from the rigorous training and no nutrition to support it.


I get up around 5am, have a cup of oatmeal, scoop of whey protein and tsp flax
workout: 1 scoop whey, 5g creatine, 5g glutamine,
1g vitc and piece of fruit.
Meal 3: 1 sweet potato, tuna, broccoli, tsp flax
Meal4: 2 egg whites, either piece of fruit or 1/2 avocado.
Meal 5: steamed fish and vegetables
before bed: i might have a boiled egg , i hate going to bed hungry! As you can probably guess i eat around every 3 hours to keep my metabolism stimulated.

Training with Acacia

The first workout programme I ever followed was a full body routine. I trained 3 times a week. This really conditioned my body, as I'd never been involved with resistance training before.
I followed this for 1 month, then gradually added more exercises and weights according to my bodies response.

Cardiovascular work:
This is aerobic training. It can come in the form of anything that raises your heart rate, leaves you breathless, you get enjoyment out of, leaves you a bit hot under the collar.... see where I'm going with this. has to last for more than 2 minutes, though! he, he.
Personally i love going out for power walks, they are unbelievably hard work, but i find it really clears my head, and allows me time to think about things"

 

[Acacia Rose]

thanks hun

 

[Daisy_Girl]

You look great now.

What are your goals? What do you want to do with yor body - compete? be in a magazine?

Without knowing your goals and desires - my only critique would be to harden up. You look like you could benefit from working on shedding a little BF to bring out some definition in the muscle. You have a very nice shape though.

 

[Acacia Rose]

thanks, daisy girl.
I am looking on losing around 10lbs of bodyfat, want to gain a bit more muscle on my upper body too.
My goal is to become a fitness model in the future and hopefully get promo work through magazines.
thanks for your comments, got any advice?
Acacia x

 

[Daisy_Girl]

Meal 4 - add more protein. Try 4-5 egg whites.


To add muscle, I would move away from total body workouts and do a split routine. You would train each body part 1x a week, sometimes 2x a week.

I really like a push-pull split like this:
M - Chest / Shoulders /Triceps
W - Back / Biceps
F - Legs

Drop the steady-state moderate cardio 5x a week. Do some HIIT instead (High Intensity Interval Training) 2-3x a week, possibly 1 day of moderate steady-state cardio.

Like this:
Tues - HIIT 30min
Thurs - HIIT 30 min
Sat - HIIT 30 min OR 30-45 min steady state cardio

Sunday is a total off day of everything.

HIIT can be done like this:

5 min warm up
20 min alternating easy-intense intervals
5 min cool down
* Interval lengths can be (easy-hard) 1min-1min, 1min-30sec, 2min-1min, etc. Hard intervals are GUT-BUSTING, CHEST-HEAVING. You should not do more than 1 min, you should not be ABLE to go more than 1 min. If you can, you are not working hard enough.

HIIT can help keep BF off, but can help spare muscle.

Check out the Stickies at the top of this board - they contain LOTS of really great info.

 

[Acacia Rose]

Thanks for that info. I'll start this monday and let you know how i get on.
Thanks again