Please Critique My Diet And Workout Asap

[erikag]

Hey everybody i'm new please give me your opinions. Just started

workout
Cardio- mwf 15 min hiit treadmill evening & 20 min eliptical
tues, thurs fri 30 min run 6am, pm 20 min treadmill

Weight training
mon & wed
lower body
3x12 quads, calves hamstrings, and hip adductions
tues & thurs
upper body
3x12 chest, triceps, biceps, shoulders, chest and back
fri 3x10 triceps shoulders quads and hamstrings

abs
mon-fri
3x15 knee ups, weighted crunch machine
3x20 bicycle, reverse crunch.

meal plan
breakfast- 1/2 cup oatmeal/w 1 scoop whey protein 2 cups water
snack low carb protein shake 2 cups water
lunch- boneless skinless chicken/ broc 2 cups water
snack- low carb protein shake/ 3 egg whites 1 cup water
dinner- turger burger no bread/broc or chicken/broc 2 cups water

female 5'9 185 bf% 21-24? looking to lose 10-12% bf and 20lbs in two months
is that a reasonable goal?

[Eric3237]

Originally Posted by erikag

Cardio- mwf 15 min hiit treadmill evening & 20 min eliptical
tues, thurs fri 30 min run 6am, pm 20 min treadmill

If your goal is to lose fat and gain a little muscle (which will aid in fat loss greatly) then I would suggest sticking with the HIIT or ohter interval training and try to improve on that. Forget the "run" unless it's interval running or something. I know people will look at all the different research protocols and suggest different but the bulk of the evidence, imo, suggests that higher intensity stop and go type activity is the better way to go. BTW, if someone tells you more fat is oxididized during steady state lower intensity activities keep in mind that this means a greater percentage of fat on necessarily more actual fat.

IMHO there's no use of mixing steady state "aerobic" work with interval work unless your looking to improve cardiovascular efficeincy, which by the way could also mean you are improving fat burning effiecency. That's bad despite how it sounds. If your body burns fat more "efficiently" that means it'll use less of it. HIIT is your best bet for keeping muscle and losing fat.

Sleazy posted this HIIT Overview you should look at.

You'll need to post the specific exercises you are doing. I can't really tell but it reads as if your are doing one of those "girl" routines. Meaning leg extensions, leg curls, etc. Not the way to go at all.

Your diet will need work I think. I'll let the others tackle that since I'm on a perpetual "see food" diet. As far as your goals I think their realistic but "slow and steady wins the race" is probably the most successful philosophy to adopt.

[erikag]

Thanks for the advice Eric3237. As far as my weight training I guess i'am doing "girl" routines, but i'am one. Do you have any routines in mind that would help?

[hrdgain81]

meal plan
breakfast- 1/2 cup oatmeal/w 1 scoop whey protein 2 cups water
snack low carb protein shake 2 cups water
lunch- boneless skinless chicken/ broc 2 cups water
snack- low carb protein shake/ 3 egg whites 1 cup water
dinner- turger burger no bread/broc or chicken/broc 2 cups water

female 5'9 185 bf% 21-24? looking to lose 10-12% bf and 20lbs in two months
is that a reasonable goal?

Ok, the first thing that catches my eye is the lack of a set post workout shake. To me this means your hitting the weights, then your muscles are most likely going catabolic ... especially since your carbs are so low.

Now if losing muscle mass is not a concern for you then check out PFSM.
http://www.bodybuilding.net/nutritio...ties-1988.html

But be careful, PFSM is designed as a crash diet. You will drop fat quickly, but you need to know what your getting into more info can be found at www.bodyrecomposition.com/forums

If you are concerned we need to increase your real food intake, and place the shakes around your workouts. The post workout shake should have high GI carbs (dextrose, malto, waxy maize) to replace your glycogen stores. This will up your carb intake, but i would only do this on weight training days, so it wont effect your fat burning. I would aslo up your fat intake, fish oil, nuts, seeds will give you good sources of healthy fats.

The other thing I would suggest, if your not doing it already. Is plan in cheat meals once or twice a week. This will keep you mentally stable, and give you something to look forward to. When you plan your cheats, you will be less likely to binge.

[Eric3237]

Originally Posted by Erikag

As far as my weight training I guess i'am doing "girl" routines, but i'am one.

That's my point exactly and the reason I put girl in quotes. There is no reason for a female to be doing only single joint movements other than that is what misguided personal trianers have them doing and being scared of "bulking up" if they use anything but the lightest weights.

As for routines you still haven't posted the specific exercises do. It may be a simple matter of tweaking what you already do.

In terms of ready made routines I can't thing of anything better then HST if you are aiming at fat loss. Centered around compound (multi-joint) movements. Starting at a 12-15 rep range which is similar to what you are doing.

Somewhere to start:

HST Thread An overview of HST training in general/.

Hardgain's Journal HST circuit

Dave's Journal

You don't have to do as many exercises as they are doing. There is plenty of other stuff you can do.

[ChinPieceDave667]

I have my girl friend doing the HST workout with cardio and she loves it.

[hrdgain81]

you'll have to teach me the secrets of getting a girl into the gym dave

[Eric3237]

Originally Posted by Dave

I have my girl friend doing the HST workout with cardio and she loves it.

I remember you saying that. I figured I could lure you over here to help!

[ChinPieceDave667]

Originally Posted by hrdgain81

you'll have to teach me the secrets of getting a girl into the gym dave

You tell her she is fat and run into the gym and have the one of the staff lock the door behind her.

[Eric3237]

Erikag, even if you don't want to do a circuit style routine a simple full-body three times a week using mostly compounds and starting with higher reps is the best way to go for your goals.