Helen's trying to loose fat log.

Helencart22

Helencart22

Helencart22

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1 Jun 2013
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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 :)
 
Helen, you'll be safe to lose 2lbs per week without risking muscle atrophy :) which is like a kilo per week if that makes it easier for you!
 
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 ;)
 
Well I like women with big legs like that, my girlfriend is the same she has a right ghetto blaster booty too I love it. She is also wanting to tone up too though, I got to get her motivated.
 
Great idea, go swimming with Matt. He'd be able to coach you so you can get up to standard quite quick. Will make your gym time together more enjoyable too.
 
Yeah swimming is a great form of exercise, you could probably get Matt to take you quite often as well I suppose!
 
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