Hey! thanks for all of the advice! I thought the dose might be a bit high myself and its nice to have another opinion, or two or three. As far as my stats um - need to find a tape measurer or a good way to figure out my body fat but - I'm 5'7, 135 pounds, size 4 and rather athletic looking.
As far as workouts go its as follows in a typical week:
Mondays - am cardio, 30 minutes ellyptical, 1 mile run
evenings:lifting, arms - all arms (I'm retarded with the names of the exercises but i'll get back to ya on it). I tend to go for lighter weights with this and more reps.
Tuesdays - am - 2-4 mile run depending on how awake i am
pm - lifting, legs - squats, lunges, leg press, calf press, all the other nautilus machines. Typically do 3 sets at a/b 8 - 12 reps on each machine. Wed - yoga and cardio (running and ellyptical)
Thurs - abs class at the gym followed by a body pump class (I go to golds) then I run a/b 2 miles again
Friday - shoulders + back (again, boyfriend knows the machines and has been doing this for a while, I toodle along and do what hes doing - THAT part of the exercise seems to be working)
Sat - I work alllllllllllllllllllllllllll day and if I go to the gym after work, typically just cardio
Sun - yoga then aerobics class @ 1 hour each.
**I tend to fiddle with my abs every other night, do work with a medicine ball, lots of crunches, crunches with weight resistance (a/b 10 pounds on my chest).
Before starting on AAS I had the same workout schedule and I've found it keeps me slim but I am not getting the muscle definition that I want. Didn't really start the Winny to lose weight, but to get more definition - which I suppose would still constitute leaning up so maybe I shouldn't count on it (I know it doesn't increase muscle mass).
As far as diet goes I have been on a really high protein diet with some rice and veggies. typically I'm eating some lean beef, chicken, turkey, or fish in a given day + egg whites for breakfast which = a/b 1500 calories a day. For veggies eating a lot of broccoli, green beans, and tomato and sticking with the whole grain rice. I really really do not like a lot of vegan foods and i've read cutting down the meat and eating more vegetarian can be beneficial but I seem to be a bit too carnivorous to stick to a more "green" diet - big fan of chicken. I've been sticking to the school of thought that is "5 or 6 small meals a day" and hopefully thats ok. I'm not drinking alcohol or doing anything with caffeine either.
Like I said - body wants to go nowhere when it comes to muscle definition and I really miss my oreo cookies
but I'm definitely fit, i've kinda had the above routine for a while now.
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