need opinion and critique

[keliska]

Hi girls,
I'm not new to this forum, just long time I didn't write something. I would like know your opinion to me. I have long time problem with stomach fat, I can't rid off, I know that I haven't lot of muscle but I don't know what have I to do. so here is something to me.
I workout almost 4 years, When I staarted I was 135 lb..it's almost 4 years ago. Now I'm 5'6" 113-116lb. One year ago I had 106 lb.
I workout 5x/week
Here is my current schedule:

1. LEGS
Leg extension 4x10
Leg curls 4x10
Deadlifts 3x10
Lunges 3x12 {each leg}

sometimes 15-20min stepper

2. BACK
Wide pull down 4x10
Seated rows 3x10
Rewerse pec deck 3x10
Hepers. or deadlifts 3x10

20min cardio

3. Chest+ ABS
Incline dumb. bench. 3x10
Cable crossovers 3x10
Incline flyes 3x10
Butterfly 2x10

Cardio 20-25min

4. Schoulders+TRIC.+BIC
Military press 3x10
Front lateral raise 3x10
Reverse flyes 3x10
triceps pushdowns 3x10
dip machine 3x10
EZ bar curls 3x10
incline dumbell curl 3x10

5. Spinning class 1 hour

6. off
7.off

my eating schedule:

1. 1/2cup oatmeal, 1/4 cup organic fat free plain yoghurt,1 Tabl. fat free fruit yoghurt for taste, 1 piece of fruit

2. 1/2 cup FF yoghurt, veggies {lettuce, green pepper}20g protein {chicken,or cheese or egg whites

3.veggies {lettuce, raddish, 5 piece baby carrots, 1/2 small tomatoes, 1 teas. parmasan cheese, vinigar}, 1/2 La tortilla factory with 1 teas humus or just 1/2 cup oatmeal

4. 20 g protein + some piece of carrots

5. veggies salat {lettuce, spinach, 1 teas parmas.cheese, some raddisch, 1 TB. schredded carrots, green pepper..} + 20g protein {chicken breast or salmon or fish..}

6. 1/4 cup cottage cheese if I'm hungry
I know I eat a lot of yoghurt but this is for my regularity...I had problem with constipation.

I don't use some supplements except multivitamin, almost 2 years I missing menstruation.

My goal is lost fat around abs...so please give me some advice what have I to do.

Here i try send my picture
so sorry for long post and thanks!!!

 

[keliska]

Hi girls,
I'm not new to this forum, just long time I didn't write something. I would like know your opinion to me. I have long time problem with stomach fat, I can't rid off, I know that I haven't lot of muscle but I don't know what have I to do. so here is something to me.
I workout almost 4 years, When I staarted I was 135 lb..it's almost 4 years ago. Now I'm 5'6" 113-116lb. One year ago I had 106 lb.
I workout 5x/week
Here is my current schedule:

1. LEGS
Leg extension 4x10
Leg curls 4x10
Deadlifts 3x10
Lunges 3x12 {each leg}

sometimes 15-20min stepper

2. BACK
Wide pull down 4x10
Seated rows 3x10
Rewerse pec deck 3x10
Hepers. or deadlifts 3x10

20min cardio

3. Chest+ ABS
Incline dumb. bench. 3x10
Cable crossovers 3x10
Incline flyes 3x10
Butterfly 2x10

Cardio 20-25min

4. Schoulders+TRIC.+BIC
Military press 3x10
Front lateral raise 3x10
Reverse flyes 3x10
triceps pushdowns 3x10
dip machine 3x10
EZ bar curls 3x10
incline dumbell curl 3x10

5. Spinning class 1 hour

6. off
7.off

my eating schedule:

1. 1/2cup oatmeal, 1/4 cup organic fat free plain yoghurt,1 Tabl. fat free fruit yoghurt for taste, 1 piece of fruit

2. 1/2 cup FF yoghurt, veggies {lettuce, green pepper}20g protein {chicken,or cheese or egg whites

3.veggies {lettuce, raddish, 5 piece baby carrots, 1/2 small tomatoes, 1 teas. parmasan cheese, vinigar}, 1/2 La tortilla factory with 1 teas humus or just 1/2 cup oatmeal

4. 20 g protein + some piece of carrots

5. veggies salat {lettuce, spinach, 1 teas parmas.cheese, some raddisch, 1 TB. schredded carrots, green pepper..} + 20g protein {chicken breast or salmon or fish..}

6. 1/4 cup cottage+1 teas. PB cheese if I'm hungry
I know I eat a lot of yoghurt but this is for my regularity...I had problem with constipation.

I don't use some supplements except multivitamin, almost 2 years I missing menstruation.

My goal is lost fat around abs...so please give me some advice what have I to do.

Here i try send my picture
so sorry for long post and thanks!!!

 

[skittles]

Hi girls,
I'm not new to this forum, just long time I didn't write something. I would like know your opinion to me. I have long time problem with stomach fat, I can't rid off, I know that I haven't lot of muscle but I don't know what have I to do. so here is something to me.
I workout almost 4 years, When I staarted I was 135 lb..it's almost 4 years ago. Now I'm 5'6" 113-116lb. One year ago I had 106 lb.
I workout 5x/week
Here is my current schedule:

1. LEGS
Leg extension 4x10
Leg curls 4x10
Deadlifts 3x10
Lunges 3x12 {each leg}

sometimes 15-20min stepper

2. BACK
Wide pull down 4x10
Seated rows 3x10
Rewerse pec deck 3x10
Hepers. or deadlifts 3x10

20min cardio

3. Chest+ ABS
Incline dumb. bench. 3x10
Cable crossovers 3x10
Incline flyes 3x10
Butterfly 2x10

Cardio 20-25min

4. Schoulders+TRIC.+BIC
Military press 3x10
Front lateral raise 3x10
Reverse flyes 3x10
triceps pushdowns 3x10
dip machine 3x10
EZ bar curls 3x10
incline dumbell curl 3x10

5. Spinning class 1 hour

6. off
7.off

my eating schedule:

1. 1/2cup oatmeal, 1/4 cup organic fat free plain yoghurt,1 Tabl. fat free fruit yoghurt for taste, 1 piece of fruit

2. 1/2 cup FF yoghurt, veggies {lettuce, green pepper}20g protein {chicken,or cheese or egg whites

3.veggies {lettuce, raddish, 5 piece baby carrots, 1/2 small tomatoes, 1 teas. parmasan cheese, vinigar}, 1/2 La tortilla factory with 1 teas humus or just 1/2 cup oatmeal

4. 20 g protein + some piece of carrots

5. veggies salat {lettuce, spinach, 1 teas parmas.cheese, some raddisch, 1 TB. schredded carrots, green pepper..} + 20g protein {chicken breast or salmon or fish..}

6. 1/4 cup cottage cheese if I'm hungry
I know I eat a lot of yoghurt but this is for my regularity...I had problem with constipation.

I don't use some supplements except multivitamin, almost 2 years I missing menstruation.

My goal is lost fat around abs...so please give me some advice what have I to do.

Here i try send my picture
so sorry for long post and thanks!!!

Hi keliska,

I'm not an expert, but I'll try to help since most of the experts are gone away for the weekend.

First of all, you don't weigh very much for your height, and you need to stop worring about the number on the scale. Get your body fat tested, and judge your process from there. How old are you?

Your weight routine looks good. Do you mix this up? You need to shock your body, and if you have been doing the same thing for 4 years, it's time for a change. Check out the sticky at the top of the thread (called Shadows project summarized) The weight rountine is a 5 day spilt, similar to yours, but arms & shoulders are done on diff days. Also, the routine changes weekly, so your body never adapts. (the girls who did this program lost a ton of body fat...check the journals out)
How heavy do you lift? You need to lift heavy....to failure

I would also suggest that you incorporate HIIT into your routine. Again, check the sticky. You should do this 3x's a week, on an empty tummy.

Put your diet into www.fitday.com
From there you will know how many cals you eat per day, and the breakdown of your foods (ie. Carbs/Protein/Fat)
By looking at your diet I only add 60g of protein + the 1/4 cup cottage cheese....not enough. You will need to add protein into meal #1 & 3
In the Shadow project sticky, there is also a diet listed, results from the diet are proven.

What type of yogurt are you eating? Yogurt can be high in sugar. Can you post how many grams of Carbs/Sugar/Protein/Fat are in the yogurt.
If it is a must, maybe you can chose 1 with the lowest amount of sugar.

Have you tried increasing your fibre intake? Maybe your cals are too low? (we will be able to tell once you post your diet into fitday)

"Almost 2 years I missing menstruation." Why is this? Have you seen the doctor?

"My goal is lost fat around abs...so please give me some advice what have I to do."
To loose the fat around your abs (though you don't have much) you have to follow a good diet & train hard

I would suggest you take a look at the sticky, make some changes to your diet (enter it into fitday), Maybe change your routine (if you have been doing it for awhile), and get a body fat test done. Once you do this you will get some great advice, motivation & support from this board! Good luck

 

[graciepoop]

the fact that you haven't had your period in 2 years is a cause for concern.... you should go to your ob-gyn and get that checked out. i learned a lot more about diets & workouts by reading the stickies at the top of the forum and the comments on other discussions. good luck

 

[keliska]

thanks for answer, I try make some changes but I'm littel confused which training routine is good for me, now doctor said me that good idea for me is not workout too much because my body need rest {for coming menstruation}, I don't know what have I to do, because I don't want gain weight..FAT..I would like take Off fat around abs. So what do you reccomende me?
thanks !!!!

 

[*MissFit*]

Hun r u sure its ab fat and not loose skin?

 

[keliska]

Hi,
I have stupid question, I don't know how can I find if is it FAT or loose skin? what different between this?
thanks

 

[*Bunny*]

Hey girl! Sorry to have missed this post, I'm trying to catch up.

Welcome to EF!
Couple things to pop out at me :

" 5'6" 113-116lb. One year ago I had 106 lb."
" I haven't lot of muscle"
"almost 2 years I missing menstruation"

- You probably should enter your food into a calorie counter such as www.fitday.com to see exactly your macronutrient breakdown (Proteins, Carbs, fats).

- How many calories do you eat in a day? Fit Day can help with that as well...

- Although you are 113-116 lbs right now, do you know what your body fat % is? I can never tell with a scale, but when you said you were 106 lbs at 5'6", that seems very SKINNY to me. I would try to incorporate another way of tracking your progress such as body fat testing and tape measurements. Too many ladies who simply want to 'look good' or 'be in good shape' rely WAY too much on the numbers on a scale. Post a pic if you can too, those often help

- Just to clarify, you haven't had your period for 2 years?

- How much weight do you lift with each exercise? How much intensity? Are you just going through the motions? Is the last rep til failure? i.e. Maybe you to need to increase the weights?

Just some ideas...I'm am sure the others can help as well...

Best of luck

 

[keliska]

Hi,
thanks, I sent my picture, look at this is up.
"how much I lift?"
so for ex. deadlifts 3x8-10rep 90lb
squat 3x 8-10 80-90lb
bench 3x 8-10 60lb
leg curls 3x10 90lb

I eat maybe around 1500cal. Now I try check it FITDAY I'm not sure. I don't eat bread, pasta, rice,
Mostly carb intake is for me..veggies, 1 piece of corn each other day, oatmeal, yoghurt plain..Fruit yoghurt fat-free I just add 1 TB. to my oatmeal
protein mostly is from chicken breast, cotttage cheese, fish
carbs I cut to the end of day.

I lost menstruation because I have hormonal imbalance, now my doc. chesk my thyroid so I have some pills for thyroid. so I'll see.

 

[keliska]

anybody?