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necia
New member
Hi Everyone,
My name is Necia and I'm 27 years old. I've started going to the gym about a month and a half ago. I mainly workout on the Elliptical trainer, and I take classes which are 45 minutes long about 4x's a week. What bought me to this forum is the fact that I notice that weight/strength training is a major component of every aerobic class i take, whether, low, moderate or high intensity. I've always been fascinated with female body builders, and thus my internet search began and I was led here.
I was wondering if ya'll could look over one of my meal menu's and a tenative routine and tell me if I"m off to the right start? I'll give you a little background info first. 240 lbs, 5ft 5", so yes I have a lot of body fat to lose.
Typical Day's Menu
Meal # 1 - 7:30 am - 2 scoops Designer whey protein powder w/ 8oz skim milk. I also include either grapenuts, banana, or some raw rolled oats in this.
Meal #2 - 9: 30 am - 3 scrambeled egg whites, 2 slices of turkey, and 1 slice of cheese.
Meal #3 - 12:00 pm - apple with 1/2 cup of rolled oats.
Meal #4 - 1:30 - 2pm (Post workout) - Salad with grilled chicken or salmon, with fat free dressing. Salad includes sun dried tomatoes, cucumbers, fresh mozarella, a lil onions, and of course lettuce.
Meal # 5 - 4pm - Non Fat Plain Yogurt, with 2tsp of either wheat germ or grape nuts.
Meal # 6 - 8pm - Grilled Chicken, or Sauted Chicken in evo, with brocolli or cauliflower. Designer Whey Protein Powder before bed mixed with water - 1 scoop.
I drink about 80ozs of water a day and I'm trying to increase that amount.
As far as a routine is concerned, like I said I've been taking cardio classes which includes weight/strength training. However, I would love to kick it up a notch, and hopefully add some cuts in the process. The thing is I don't have a workout partner, and I'm convinced I will kill myself in the limited space working out with the rusty dusty 1 barbell my gym has. So.......... I found a dumbbell routine online that I would love to hear your feed back on.
It consists of upper and lower body routines, which are to be performed on alternating days, every day.
All exercises are 3 sets of 8-15 reps
Upper Body -
One Arm Row
Dumbbell Standing Shoulder Press
Dumbbell Shrug
Dumbbell Bench Press
Lower Body -
Dumbbell Squat
Dumbbell Stiff Legged Dead Lift
Dumbbell Single Leg Calf Raises
Ab Crunches
Ok I don't mean to insult the serious lifters on here with my above dumbbell routine, but I'd figured it's a start. Any and all feedback is welcome. My goals are to eat healthier, lose body fat, and gain lean, stronger, cut, muscle.
TYIA
Necia
My name is Necia and I'm 27 years old. I've started going to the gym about a month and a half ago. I mainly workout on the Elliptical trainer, and I take classes which are 45 minutes long about 4x's a week. What bought me to this forum is the fact that I notice that weight/strength training is a major component of every aerobic class i take, whether, low, moderate or high intensity. I've always been fascinated with female body builders, and thus my internet search began and I was led here.
I was wondering if ya'll could look over one of my meal menu's and a tenative routine and tell me if I"m off to the right start? I'll give you a little background info first. 240 lbs, 5ft 5", so yes I have a lot of body fat to lose.
Typical Day's Menu
Meal # 1 - 7:30 am - 2 scoops Designer whey protein powder w/ 8oz skim milk. I also include either grapenuts, banana, or some raw rolled oats in this.
Meal #2 - 9: 30 am - 3 scrambeled egg whites, 2 slices of turkey, and 1 slice of cheese.
Meal #3 - 12:00 pm - apple with 1/2 cup of rolled oats.
Meal #4 - 1:30 - 2pm (Post workout) - Salad with grilled chicken or salmon, with fat free dressing. Salad includes sun dried tomatoes, cucumbers, fresh mozarella, a lil onions, and of course lettuce.
Meal # 5 - 4pm - Non Fat Plain Yogurt, with 2tsp of either wheat germ or grape nuts.
Meal # 6 - 8pm - Grilled Chicken, or Sauted Chicken in evo, with brocolli or cauliflower. Designer Whey Protein Powder before bed mixed with water - 1 scoop.
I drink about 80ozs of water a day and I'm trying to increase that amount.
As far as a routine is concerned, like I said I've been taking cardio classes which includes weight/strength training. However, I would love to kick it up a notch, and hopefully add some cuts in the process. The thing is I don't have a workout partner, and I'm convinced I will kill myself in the limited space working out with the rusty dusty 1 barbell my gym has. So.......... I found a dumbbell routine online that I would love to hear your feed back on.
It consists of upper and lower body routines, which are to be performed on alternating days, every day.
All exercises are 3 sets of 8-15 reps
Upper Body -
One Arm Row
Dumbbell Standing Shoulder Press
Dumbbell Shrug
Dumbbell Bench Press
Lower Body -
Dumbbell Squat
Dumbbell Stiff Legged Dead Lift
Dumbbell Single Leg Calf Raises
Ab Crunches
Ok I don't mean to insult the serious lifters on here with my above dumbbell routine, but I'd figured it's a start. Any and all feedback is welcome. My goals are to eat healthier, lose body fat, and gain lean, stronger, cut, muscle.
TYIA
Necia
