lottie

Hi,

Was wondering if I could grab some advice on training. I haven't really ever written a programme before but thought I would benefit from one. I've just gone in and thought oh ill do some legs or whatever...

I want to have some more definition and I'm thinking the way is to lose body fat. I'm 5ft 4" and I got measured at 20.5% BF. and 133 lbs yesterday. I would like to drop a couple of % ideally. I am also in the middle of composing a diet but really stuck on that one.. I'm semi vege. I eat fish and dairy products but no meat or chicken but I'm gonna have a go and post that later.

I tend to avoid running as it has caused probs for my knee as has any high impact stuff.

Any advice and help would be very very much appreciated.

Ok this is where I've got to so far with a training plan
Day 1 -


30 mins on X trainer


Incline fly ( 15 x 6kg) 3 sets

Flat fly (15 x 8kg) 3 sets

Pressups (with move) using BOSU ( one hand on and off – alternate – 3sets 15)

Bicep curl ( using bar 15 kg) 3sets of 15

Cable X over push and pulls 3 sets working up to 50kg

Tricep dips on step (60)

Triceps dips on machine ( 20kg – 3 sets 15)

Superman planks hold as long as poss


Day 2 Cardio (swim) ( 40 mins mix strokes freestyle and breastroke)

Day 3 circuits

Day 4 Rest

Day 5 -

Cardio 30 mins X trainer

Barbell squats (15 x 20kg , 15 x 40kg, 15 x 50kg – then reverse back down in steps to 20kg again)

Kettlebell lunges (walk lunges with 24kg) 50m x 3 sets

Hamstrings using swiss ball and then good mornings ( 3 sets of 15x15kg bar)

Calves raise - a while since done this so have to see what i can lift

Inner thigh using BOSU ( barbell 15kg)

Superman planks – hold as long as poss

Day 6
Cardio 30 mins X trainer

Lat pull down – 40 kg x 15, 45kg x 15 – tho thinking poss kettlebell rows with 2 x 12kg to get abs aswell

Hyper extensions using 5kg 3 sets 15

Dumbell press 3 sets using 8kg
Dumbell raise 3 sets 6kg – need to work on weight

Ab exercises - will do crunches and obliques using Bosu with kettle bell 8 kg, - maybe throw in some lifts on step –poss kettle windmills but will have to work on form for that

Captains chair – is that the name?? – leg lifts

Day 7 Rest

many thanks

irwit

If you want to lose body fat bicep curls are really going to do much. Also when trying to lose bodt fat I would say diet is alot more important than training. Even so your training seems abit messy and overly complicated. 3 sets of ten heavy squats, will burn more calories than all your dumbell flys and bicep curls put together and realease more growth hormone and testerone.

lottie

I have been playing around with my diet and its looking like this:-

Bfast

Porridge - oats with 1/2 milk, 1/2 water
sunflower seeds
fresh cranberries


snack mid morning -

protein shake

lunch

tuna or prawns with a salad - normally use spinach salad and use carrot, peppers

banana and another piece of fruit

dinner

quorn or fish ( normally i have tuna steak or salmon), veges, baked potato

snack (would have post training)

low fat cottage cheese


I like to train in the evenings about 7:30ish so thinking some protein but something light would be best?

I was also looking as an alternative to salad at lunch to have eggs scrambled instead.. otherwise i think i would have fish coming out of my ears....

surely not very appealing!!!

irwit

Personally I would be hungry on that diet but if you are ok with seems fine really. You could really do with knowing exactly show much you are eating, I dont mean to the gram but I want call a portion of chicken and what my girlfriend calls a portion of chicken is the difference between a 2 chicken breasts and 1 chicken leg, you know what I mean.

Thsi will help work out your daily calories intake, which to lose fat needs to be less than you are using during the day.

lottie

Thanks for that Irwit . I did forget to add portion sizes - I just eat a tub of cottage cheese, which is 300g and well I tend to eat 2 fillets of quorn and looking at fillet sizes i range from 250-300g.

I looked on this calorie guide and was looking at anywhere from 1900 to 2300 depending on the day. I guess it might just be trial and error to see what will work?

I think I might take some photos, so I can do before and after

Thanks again

irwit

thats about what you should aim for calries wise. I think average male burns 2500 calories a day but Im not really into "averages" as what does the "average" man do all day ? i work at a desk so my calories output if I didnt train would be a lot lower than a tradesman.

Try and not necessarly be strict but be consistant with how many calories you are consuming. Its much easier to know how your body reacts to x ammount of calories a day and x ammount of training and x ammount of cardio. So if in 2 weeks or 1 month you arent losing you can either add some more cardio in or lower you calorie intake but to be honest I think you should do well.

Pics are good insentive, alot of people also start training journals in these forums which I think are a great idea. The more people you can get input and help from the better your results should be.