I’m an 18 year old female, 5′3 and I weight about 127-130 lbs (It keeps going up and down lately for some reason), however I’m not fat and I already have muscles, but I wanna look more toned up, so I’m doing a muscle gain/fat loss program this summer and here is how it’ll go:
Nutrition:Breakfast, 9 am:
-Scrambled egg. (100 calories, 6 gm of Protein).
-Slice of loaf. (100 calories, 4 gm of Protein)
-Cup of Green tea. (0 calories, 0 gm of Protein)
Noon snack, 12 am:
-Bottle of Whey milk. (200 calories, 30 gm of Protein).
Lunch, 4 pm:
-Piece of Steak/chicken/or fish. (300-500 calories, 40 gm of Protein).
-Tomato and Green paper. (50 calories, 0 gm of Protein).
-1 slice of loaf/or a piece of potato or anything with carbs. (100 calories, 4 gm of Protein).
Late afternoon snack, 7 pm:
-Bottle of Whey Milk. (200 calories, 30 gm of Protein).
Dinner 9/10 pm:
-Apple. (maximally 150 calories, 0 gm of Protein).
-Banana/or orange. (Maximally 150 calories, 0 gm of Protein).
Weight training work out schedule:
Abs workout
Friday
-Regular Crunches 25 reps 4 sets
-Vertical Crunches 25 reps 4 sets
-Bicycle Crunches 25 reps 4 sets
-Twisting Crunches 50 reps 4 sets
-Dumbbell side bents 50 reps 4 sets
Arms workout
Mon-Wed
A.Bicep Barbell curls 30 reps 3 sets
-12 repsLeast weight
-10 rep Average weight
- 8 reps Max weight
B.Bicep curls 30 reps 3 sets
-12 repsLeast weight
-10 reps Average weight
-8 reps Max weight
C.Tricep V-bar pull-downs 30 reps 3 sets
D.Tricep Kickback 30 reps 3 sets
-10 reps Inner Triceps
-10 reps Middle Triceps
-10 repsOuter Triceps
E.Tricep Extension 30 reps 3 sets
-12 repsLeast weight
-10 reps Average weight
-8 reps Max weight
F.Shoulder front Raise30 reps 3 sets
-12 repsLeast weight
-10 reps Average weight
-8 reps Max weight
G.Shoulder press 30 reps 3 sets
-12 repsLeast weight
-10 reps Average weight
-8 reps Max weight
H.Shoulder/Lateral raise 30 reps 3 sets
-12 repsLeast weight
-10 reps Average weight
-8 reps Max weight
I.Wrist curls 30 reps 3 sets
-12 repsLeast weight
-10 reps Average weight
-8 reps Max weight
Leg workout
Tue-Thur
A. Leg press 30 reps 3 sets
-12 reps Least weight
-10 reps Average weight
-8 reps Max weight
B.Leg extension 30 reps 3 sets
-12 repsLeast weight
-10 reps Average weight
-8 reps Max weight
C.Calf raise 30 reps 3 sets
-12 repsLeast weight
-10 reps Average weight
-8 reps Max weight
D.Dumbbell Lunges 30 reps 3 sets
- Each day, the work out should take about 45-50 mins including rest time, about 2-3 mins rest between each set.
Cardio workout schedule:
Mon through Thursday:
- Treadmill 2 miles (Walking/Jogging) with 20 minutes rest between each mile.
- Bicycling 2 set (Regular and max intensity) for 15 minutes each set and about 20 minutes rest between each set.
Sat and Sun are off-days for my muscular repair and growth, but I will still move a lot, because I have a job everyday anyway and I do a lot of other things too so I’m not going to lay down and watch T.V or anything, this summer is hopefully going to be very active for me!
* I might eat some fast food or go out to a restaurant every once in a while (Once every couple weeks or so) so I hope this won’t kill me or anything.
PLEASE tell me what you think about this whole plan? I really need opinions! Thank you!
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