Helen's trying to loose fat log.

Helencart22

Helencart22

Helencart22

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1 Jun 2013
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32
This is my food log and exercise plan for trying to lose body fat and maintain my muscle, from a previous thread i wrote and talking to some very helpful guys I have decided on my exercise plan and diet plan for losing some fat and hopefully maintaing my muscle.

Exercise plan:

Thursdays upper body:

10 min run 6mph and hit training for 10-15 min.

chest press flat 4 sets 8-10 reps (upping the weight as high as i can go).
flys 4 sets 8-10 reps (upping the weight as high as i can go).
Seated Chest press machine close grip and wide grips 10/10 3 sets.
Lateral pull down's wide grip then close grip 10/10 3 sets.
Seated rows close grip 4sets 8-10 reps (upping the weight as high as i can go).
shoulder press 4 sets 10 reps
Db curls 4 sets 8-10 reps (upping the weight as high as i can go).
Then spinning for 20 mins at the end and 1000 meters on the rowing machine.

Saturdays lower body:

10min run 6mph and hit training for 10-15 mins
Squats 4 sets 8-10 reps (upping the weight as high as i can go)
Leg press 1 set 15 reps low weight, 2 sets high weight 8 reps , then 1 set low weight 15 reps , 2 sets high weight 8 reps and 1 set 15 reps low weight.
Leg extensions 4 sets 8-10 reps.
Dead lifts 4 sets 15reps.
Calf press 3 sets 20 reps.
Then spinning for 20 mins.

My current weight is 58.1 kg and i want to be 54.0kg but only lose body fat not muscle, eating 1500 calories aim to lose one pound per a week.

current picture of me

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this is my new diet plan :

Breakfast: wholemeal bread x2 and 2 scrambled eggs,

snack 1: protein shake two scoops and a spoon full of whole earth peanut butter

Lunch: salad, bacon, cheese and balsamic vinegar dressing.

snack 2: apple and cheddar baby bell

dinner: lightly dusted lemon sole fillet, 50g chips and peas

snack 3: protein shake.

as a treat sometimes two ginger biscuits.
 
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If you are only looking to lose fat I wouldn't concentrate so much on the scales. Just keep an eye on yourself in the mirror and keep working hard until you are happy with what you see :)

Good luck :)
 
looks good, keep at the diet as thats the key thing here, and the working out will help you maintain muscle.

I would sugguest moving some of the cardio to a different day as thats a lot before and after a weight session, and any hiit to the end of any workout for best effect. HiiT's specfic goal is to deplete your glycogen stores, which will already be lower after a workout.

All the best :)
 
The reason i do my hit training on those days is cause im not an outside runner i prefer using a treadmill, and at the momemt till i pass my driving test i can only get to the gym twice a week :-/ when i pass ill try going three times a week :-).
so hit training at the end are u saying no cardio at the start :eek: i love having a warm up before weights tho :-/.

lol thanks for the comments its my legs i hate lol too big!! .

I took the advice from the last thread tho and I did higher weights lower reps i had nice doms after upper body day and leg day :-D and my squats are much better.
 
Helencart22 said:
The reason i do my hit training on those days is cause im not an outside runner i prefer using a treadmill, and at the momemt till i pass my driving test i can only get to the gym twice a week :-/ when i pass ill try going three times a week :-).
so hit training at the end are u saying no cardio at the start :eek: i love having a warm up before weights tho :-/.

lol thanks for the comments its my legs i hate lol too big!! .

I took the advice from the last thread tho and I did higher weights lower reps i had nice doms after upper body day and leg day :-D and my squats are much better.
Click to expand...

Yeah hiit at the end if your doing it around a workout. The cardio before is entirely optional, if you like it as a wam up then stick with it. Personally i warm up with lighter weights and stretching, but thats mainly due to my hate of cardio, and i can focus more on warming up for specific lifts.

Can you not go swimming with matt a couple of times on non-training days to really move the end of workout cardio away from your workouts? If not then stick with it as you are, or consider cutting it back a little, as its quite a lot after a heavy lifting session, with some before, some after, and hiit ;)
 
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