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Need help! Want to lower BF%

Rainnin81 Posts: 118 Joined: 2005/05/20	2005/08/25, 01:38 PM and lose weight. I have a plan and I want to know what you guys think about it. Sorry if this gets long. Also, I am 5'5 1/2, currently 142lbs, 21%BF...(according to trainer at my gym, used capilaries(sp?) Diet: I am taking fish oil capsules and a multiviatim daily. Typical day: B: Smoothie-1/2c.ff plain yogurt, 1/2c.ff milk, 1/2c.dry oats, 1c.frozen strawberries, 1/2 banana, 3 packets splenda Eat other 1/2banana 2 slices WW bread, 3 egg whites, 3 slices canadian bacon S: Hardboiled egg, piece of fruit L: LO dinner-ex.4 oz chicken breast, WW couscous, and steamed veggies S: Preworkout snack: lift days-1/2PB&J sandwhich(WW bread, natural PB and SF jam) WO D: 1 1/2c.WW pasta, 1c.sauce-made w/tomato sauce, stewed tomatoes, fresh garlic, onion, and spices. 1c.broccoli S:1c.ff milk I limited myself to 1 serving of ground meat, WW pasta, brown rice, or potato a day. No sugar and everything is whole wheat or whole grain. I try to eat all my fruit before noon. I also don't like oatmeal so putting it in my smoothie is the only way I can eat it. I also need to figure out how many cals I am eating. Any starter ideas on what I should play with? OK, workout schedule: SUN: 45mins-1hr cardio, various leg lifts(butt) MON: Legs, chest, triceps TUES: AM:20mins H.I.I.T. PM:Shoulders, calves, abs w/weights WED: 45mins-1hr cardio THURS: AM:20mins H.I.I.T. PM:Legs, back, biceps, endurance abs(no weights) FRI: COMPLETE REST DAY SAT: 45mins-1hr cardio, abs w/weights Am I doing too much, too little? I work my legs twice a week because they are my trouble spot and I know big muscles can be worked more than once a week with some rest between, right? I would also like to add some pilates in the AM but I am not a big morning person so I doubt I will get them in religiously. I apprecitate any feed back you may have for me! Thanks!
Rainnin81 Posts: 118 Joined: 2005/05/20	2005/08/25, 01:39 PM Another thing I forgot to say is that I cook dinner with 2 tbsp of olive oil to add more EFAs.
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/08/25, 06:42 PM I'd take out the smothies and eat more whole foods, just have your eggs toast whatever. I think your gonna over train yourself.....your doing alot. Droping body fat comes from diet....not making yourself more active. That requires more calories, more rest time to be more active which is not what your wanting. You need to total up your calories for a day....and see exactly what your intake is. I'd weight train 3 days a week( to maintain muscle) and do cardio 4x a week. No more.... oen thing to think about......less is always more when it comes to excercise. Work on guaility than quanities. You don't need hour of cardio.....go for a good 30mins or so. Get your heart rate in your "zone" stay in it for 20 mins. When your over 45mins.....your just training for endurance. -------------- Friends don\'t let friends squat high... People don\'t reach thier true potental, only those who seek it.
Rainnin81 Posts: 118 Joined: 2005/05/20	2005/08/25, 08:02 PM Thanks! Does this look better? SUN: 30mins cardio MON: AM: 20mins H.I.I.T. PM:Legs, chest, triceps TUES: Shoulders, calves, abs w/weights WED: 20mins H.I.I.T THURS: Legs, back, biceps, abs w/o weights FRI: REST DAY! SAT: 30mins cardio And would it be too much if I added an 1hr of Pilates a few times a week. Probably on my cardio days, especially Wed w/only 20mins of exercise.
Rainnin81 Posts: 118 Joined: 2005/05/20	2005/08/25, 08:03 PM Oh, I for my abs w/weights on Sat....
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/08/25, 11:05 PM need more rest....take wed off...pilates would be too much...like I said less is more.. -------------- Friends don\'t let friends squat high... People don\'t reach thier true potental, only those who seek it.
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/08/25, 11:06 PM the more active you are......more calories you need to repair. You wan ta caloric deficeit yes, but not to much or your gonna be droping muscle mass. -------------- Friends don\'t let friends squat high... People don\'t reach thier true potental, only those who seek it.
Rainnin81 Posts: 118 Joined: 2005/05/20	2005/08/26, 11:32 AM OK, I think I could handle 2 rest days. I always feel so lazy when I don't go to the gym! LOL! Only issue with that is that I will only be doing cardio 3 days then. I really want to lose fat and I thought 4-5 days cardio were best. This is what I am going to try for awhile: SUN: 30mins cardio MON: AM:20mins H.I.I.T PM: Legs, Chest, Triceps TUES: Shoulders, calves, abs w/weights WED: REST THURS: Legs, biceps, back, abs w/o weights(endurance) FRI: REST SAT: 20mins H.I.I.T. Going for quality not quanity! And NO pilates!