work out routine? HELP!!

[Freespirit]

Hello everyone!

I just completed the body for life plan which seemed to work well. But I thought i'd change it up for the next three months or so.

I am currently doing cardio 3 times a week that consist of anywhere from 20 minutes to 40 minutes on the treadmill. I also do 3 days of weight training 5 sets of 8,10, 12, 15, 15 reps at the same weight to try and tone up. I'm not sure if this is the best way to go about it?

Any input would be great.

 

[Daisy_Girl]

WELCOME!!!!

How's the diet? List SPECIFICS!

What intensity is the cardio? Intervals? Steady state? What time of day?

What are your stats? What are your goals?

What type of weight training exercises do you do? Machines? Free weights? Specific exercises?

What is your "history" of health, fitness and diet?

 

[Freespirit]

Hi Daisy Girl,

Thanks for your response.

I try to stick to 5- 6 small meals a day consisting of clean protein and carbs 6 days a week and one cheat day. But since completing the BFL I haven't been as disciplined. A typical day would consist of:

Breakfast: Cereal with low fat soymilk, coffee (need it)

Mid morning - small can of tuna in water, and a piece of fruit eg. apple

Lunch - Fish and salad

afternoon snack- tuna and yogurt

Dinner - chicken breast, salad and potato

last snack - protein bar

The cardio is done in intervals, some days I just do 20 minutes on the treadmill, other days I change it up 5 minutes on bike, 5 on treadmill, 5 on rower etc. I've tried to increase my cardio depending on my energy levels from 20 minutes, to 30 or 40 minutes max. This is done 3 times a week. Other days if im totally exhausted I suffice with a walk.

The times I work out is in the early evenings after work.

I work out using weights 3 times a week as well. I use both machines and free weights. I was doing upper body one day, cardio, lower body next day, next day cardio etc. Now I'm mixing lower body and upper body together but give myself 2 days for each large muscle group to rest.

My ultimate goal is to reduce body fat. I'm 5'3 and 52 kgs. I haven't measured my bodyfat percentage in 3 months but last time it was at 20% I think it may be slightly lower now as my clothes are fitting better.

I sometimes wonder if I'm overeating? I'd like to figure out what my calorie intake should be for a day but not sure what I have to do?

I have been working out on and off for 10 years but diet hasn't been so good until this past year really.

Thanks for your help!