I typed out my diet workout plan this afternoon, perhaps it can give you a general guideline, however if your a woman, your weight workout might be different:------------------Goal: To achieve have a well fit toned looking body with a strong heart. Mondays: WeightsTuesdays: Cardio + 1 hr of yogaWednesdays: WeightsThursdays: CardioFridays: WeightsSaturdays: CardioSundays: RestWeight days consists of: (15 reps x 3 sets with a 20lb weight(s))Inclined flies (chest)Declined flies (chest)Flat flies (chest)Leg lefts (abs) �C 10 lb. weight in-between my legs.Bicep curls (biceps) Tricep extensions (triceps)Declined sit-ups (abs)Shoulder shrugs (traps)Shoulder lifts (shoulders)Bent-over shoulder-blade squeezes (back)Cardio days consist of:20 minutes treadmill20 minutes stair-stepper20 minutes elliptical20 minutes stationary bike20 minutes jumping ropeDiet:Breakfast (same as Lunch):-? cup oatmeal = (75 calories), 13.5 g carbs, 2.5g protein-3 egg whites = (17 calories each, 51 total), 12g protein-1 chicken tender = 75 calories, 16g protein2+ Cups of water1 multi vitaminDinner:Some sort of green stir-fry vegetable thing, I��ve got dinner covered it never reaches more than 400 calories. Plus, I��m also drinking 2+ cups of water.So for breakfast lunch, I��m getting a total of 201 calories, 30.5g of protein 13.5g of carbohydrates per meal.
it s good that you have been working out 3-4 times a week. During this time you want to do more cardio, by doing muscular exercises or only adding more weight. You also want to burn more calories than you eat. On average, a healthy female should eat 1600 calories a day. Drink lots of water, eat breakfast ( a healthy one) and cut down on the junk foods and processed foods. When you buy food that comes in a can or box, make sure that the fat content and carbohydrate content is absurdly high. It will take awhile, dieting is a lifestyle, it takes time, goodluck
How long have you been doing this workout? It takes about 6 weeks to see significant results.
