In need of a good routine...Please help!!!

[playmatesky]

I am a little new here. I used to post a long time ago but took time away since I am soooo busy all the time .... So hello everyone...
I am needing a w/o routine...
I have been working with a trainer for a long time so I know excercises by name and my form is down pat. I am just confused as to what to do from one exercise to the next. My sessions are pretty much almost over with my trainer and I dont wanna do anymore...I feel I can do it on my own with a routine. If someone can help I would Really really really appreciate it.
Thanks!!!


5'5
135
19% bf..... I a mostly concerned about dropping b/f....I am pretty muscular and know that I need to do more cardio. I despise cardio.. Urgh.. But I am going to do it....Im thinking (5 days a week for 45 min interval sprints. walk 4.0 -1 min run 6.3 1-min)

Need a weight training routine...

Please critique my diet**


8am 1/2 c. oats with vanilla soymilk and cinnamon & Protein shake with frzb berries....1/2 souymilk 1/2 water

11am ceasar salad w/out croutons: adding cucumbers...chicken...olives

2pm: handful of raw almonds

5pm: fish: (usually halibut,orange roughy, salomon, or mahi mahi
edamame or some other form of veggie like broccoli or squash

8pm: protein shake with water

I usually go to bed at like 11pm on the weekday.. Should I eat something small b4 bed or just wait until morning?

THANK YOU SO MUCH

 

[torabirgitte]

I am a little new here. I used to post a long time ago but took time away since I am soooo busy all the time .... So hello everyone...
I am needing a w/o routine...
I have been working with a trainer for a long time so I know excercises by name and my form is down pat. I am just confused as to what to do from one exercise to the next. My sessions are pretty much almost over with my trainer and I dont wanna do anymore...I feel I can do it on my own with a routine. If someone can help I would Really really really appreciate it.
Thanks!!!


5'5
135
19% bf..... I a mostly concerned about dropping b/f....I am pretty muscular and know that I need to do more cardio. I despise cardio.. Urgh.. But I am going to do it....Im thinking (5 days a week for 45 min interval sprints. walk 4.0 -1 min run 6.3 1-min)

Need a weight training routine...

Please critique my diet**


8am 1/2 c. oats with vanilla soymilk and cinnamon & Protein shake with frzb berries....1/2 souymilk 1/2 water

11am ceasar salad w/out croutons: adding cucumbers...chicken...olives

2pm: handful of raw almonds

5pm: fish: (usually halibut,orange roughy, salomon, or mahi mahi
edamame or some other form of veggie like broccoli or squash

8pm: protein shake with water

I usually go to bed at like 11pm on the weekday.. Should I eat something small b4 bed or just wait until morning?

THANK YOU SO MUCH

I think your diet looks good. The only thing I would suggest is to have the proteinshake w water in the morning and then do some cardio before breakfast. Also you need to add a meal in b/w meal 2 and meal 3. A handful of almonds is not really a meal. Do you weight train in the afternoon? Even though you're muscular it might be a good idea for the metabolism.
I would have some eggwhites or a protein shake before bed too.

What is your time frame?

 

[superqt4u2nv]

Cut the fruit out fruit=fructose=sugar. Cut the croutons at 2pm add some protien to the meal. No need to do that much cardio do 5min warm up 20 min hit 5 min cool down 3 times a week first thing in the morning on an empty stomach. As for your lifting check out the training board there are some great programs.

Training Methods and Exercise Descriptions

 

[playmatesky]

I think your diet looks good. The only thing I would suggest is to have the proteinshake w water in the morning and then do some cardio before breakfast. Also you need to add a meal in b/w meal 2 and meal 3. A handful of almonds is not really a meal. Do you weight train in the afternoon? Even though you're muscular it might be a good idea for the metabolism.
I would have some eggwhites or a protein shake before bed too.

What is your time frame?

________________________

I weight train Mon- Fri with a trainer and do my cardio after weight training. I usually have my breakfast an hour after I wake up and Im training about 1-2 after that...
So I am not sure if I should change that. Since my sessions are almost over with my trainer and I have a treadmill at home. I am thinking of waking up...running on an empty stomach and then breakfast....let the day takes its course and weight train in the evening or later afternoon. Will do on the meal between the 2nd-3rd meal. And the shake before bed. Thanks!!

 

[playmatesky]

Cut the fruit out fruit=fructose=sugar. Cut the croutons at 2pm add some protien to the meal. No need to do that much cardio do 5min warm up 20 min hit 5 min cool down 3 times a week first thing in the morning on an empty stomach. As for your lifting check out the training board there are some great programs.

Training Methods and Exercise Descriptions

Thanks for the advice....
I dont use croutons...the salads are without. I do add chicken and make sure I am eating protein every 3-4 hours that I am awake. I was basically going by a plan my nutrionist gave me about a year ago. Thats where I got the frozen berries idea. But since I am cutting I will omit them completely. The protein shakes getting boring.
I saw the programs on the training board. I just wasnt sure which one to do. There are several posted there. Any one in paticular that you like?

Thanks.....

Sky

 

[superqt4u2nv]

Thanks for the advice....
I dont use croutons...the salads are without. I do add chicken and make sure I am eating protein every 3-4 hours that I am awake. I was basically going by a plan my nutrionist gave me about a year ago. Thats where I got the frozen berries idea. But since I am cutting I will omit them completely. The protein shakes getting boring.
I saw the programs on the training board. I just wasnt sure which one to do. There are several posted there. Any one in paticular that you like?

Thanks.....

Sky

I have had great success with the 5x5 training and am also pretty happy with my currant routine.


Chest & Biceps
BB Bench Press 4 sets 6-8 reps
BB Curls 4 sets 6-8 reps
DB Incline press 4 sets 8-12 reps
DB hammer curls 4 sets 8-12 reps
Standing Cable Fly 4 sets 8-12 reps
Cable curl 4 sets 8-12 reps

Back & Hamstrings
BB SL Deadlifts 4 sets 6-8 reps
BB Deadlifts 4 sets 6-8 reps
BB Goodmornings 4 sets 8-12 reps
BB Bent over rows 4 sets 8-12
Lying Leg Curl 4 sets 8-12 reps
Pulldowns 4 sets 8-12 reps

Shoulders & Triceps
DB Shoulder Press 4 sets 6-8 reps
BB Lying tricep extensions 4 sets 6-8 reps
Rear Lat raise 4 sets 8-12 reps
Tricep pushdown 4 sets 8-12 reps
Upright Rows 4 sets 8-12 reps
Dips 4 sets 8-12 reps


Quads & Calfs
BB Squat 4 sets 6-8 reps
Standing calf 4 sets 10-15 reps
Hack Squats 4 set 10-15 reps
Seated Calf raise 4 sets 10-15 reps
Plie squats 4 sets 10-15 reps


*Abs
Hanging legs raises 4 sets 8-12 reps
Crunches 4-5 sets 20-25 reps
Side crunches 4-5 sets 20-25 reps each side


*abs every workout

P.S I rarely do the abs everywork out LOL maybe twice a week at the most.

 

[superqt4u2nv]

I am thinking of waking up...running on an empty stomach and then breakfast....let the day takes its course and weight train in the evening or later afternoon.

Great idea

 

[playmatesky]

I have had great success with the 5x5 training and am also pretty happy with my currant routine.


Chest & Biceps
BB Bench Press 4 sets 6-8 reps
BB Curls 4 sets 6-8 reps
DB Incline press 4 sets 8-12 reps
DB hammer curls 4 sets 8-12 reps
Standing Cable Fly 4 sets 8-12 reps
Cable curl 4 sets 8-12 reps

Back & Hamstrings
BB SL Deadlifts 4 sets 6-8 reps
BB Deadlifts 4 sets 6-8 reps
BB Goodmornings 4 sets 8-12 reps
BB Bent over rows 4 sets 8-12
Lying Leg Curl 4 sets 8-12 reps
Pulldowns 4 sets 8-12 reps

Shoulders & Triceps
DB Shoulder Press 4 sets 6-8 reps
BB Lying tricep extensions 4 sets 6-8 reps
Rear Lat raise 4 sets 8-12 reps
Tricep pushdown 4 sets 8-12 reps
Upright Rows 4 sets 8-12 reps
Dips 4 sets 8-12 reps


Quads & Calfs
BB Squat 4 sets 6-8 reps
Standing calf 4 sets 10-15 reps
Hack Squats 4 set 10-15 reps
Seated Calf raise 4 sets 10-15 reps
Plie squats 4 sets 10-15 reps


*Abs
Hanging legs raises 4 sets 8-12 reps
Crunches 4-5 sets 20-25 reps
Side crunches 4-5 sets 20-25 reps each side


*abs every workout

P.S I rarely do the abs everywork out LOL maybe twice a week at the most.

___________________

Way Cool!!! Thanks so much babygirl. Ill give your routine a try. How long have you been doing it this way? Oh btw....what the hell are "good mornings".....I know it may be a dumb question. The funny thing is I may have done them. lol But cannot thing of what they are. Thanks.

 

[playmatesky]

___________________

Way Cool!!! Thanks so much babygirl. Ill give your routine a try. How long have you been doing it this way? Oh btw....what the hell are "good mornings".....I know it may be a dumb question. The funny thing is I may have done them. lol But cannot thing of what they are. Thanks.

>>>>>>>>>>>>


Never mind....I found out what good mornings are...How funny.