new workout/diet plan

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  1. Arrow new workout/diet plan

    i started my new diet/exercise program today. i got precise measurements of my body and they are as follows:

    bust - 36
    waist - 26
    hips - 38
    thighs - 22
    calf - 13
    wrist - 6

    im 5'4 and weigh 129... my goal is to get to 120, or if gaining muscle doesn't allow that to happen, then ill be happy with just losing a few lbs and getting toned.

    my workout is:
    3mins elliptical cardio warmup
    4 sets of 25 crunches
    3 sets of 15 leg lifts
    3 sets of 12 (50lb) hamstring leg curl machine
    3 sets of 12 (75lb) leg extension machine
    3 sets of 12 (80lb) inner thigh adductor machine
    3 sets of 12 (80lb) outer thigh abductor machine
    3 sets of 12 (70lb) seat leg press
    2 sets of 15 hyperextensions
    15min interval elliptical cardio

    T and R
    10mins of HIIT, 30/30
    and those nights
    jumping squats
    possibly abs

    as for my diet, ill be drinking a gallon of water a day, and will mostly consist of, special k cereal w/ fat free milk, fruit, tuna sandwich on whole wheat bread, fruit, chicken breast w/ vegetables and possibly 99% fat free (high fiber) beans. if i'm still hungry ill have green tea or more fruit

    i also just bought napalm, it should be coming in tomorrow or wednesday. i have some tone & tighten pills i used a few months back so i think i might try finishing that up and see how it goes

    if there's anything else i can do i'd appreciate any feedback =)

  2. Where is the upper-body WO?
    M.Ed. Ex Phys


  3. also, what are your views on 100 calorie snack packs and lean cuisines/smart ones?

  4. i dont have one yet, im really stuck on time so im gonna start my upper body workout in may when schools over

  5. Quote Originally Posted by njsweetheart View Post
    also, what are your views on 100 calorie snack packs and lean cuisines/smart ones?
    Lean cuisines/SmarOnes are good if you're pinched for time, but I wouldn't build my diet around them. As with all snacks, as long as it fits within your diet, then it should be alright.
    M.Ed. Ex Phys


  6. thanks.. is 1300 calories a day right for my diet? and is there anything else i could do?

  7. Quote Originally Posted by njsweetheart View Post
    thanks.. is 1300 calories a day right for my diet? and is there anything else i could do?
    Probably too low. For an upper body WO, buy some resistance bands and do basic exercises. It's not ideal, but it's better than nothing.
    M.Ed. Ex Phys

  8. what should my caloric intake a day be? i'm at 800 now and i dont know what else i could possibly eat lol

  9. Quote Originally Posted by njsweetheart View Post
    what should my caloric intake a day be? i'm at 800 now and i dont know what else i could possibly eat lol
    Depends on quite a few variables. You say you are 129lbs, what % bodyfat? Based on your measurments the only thing I can say is "are you single", lol j/k

    I'd say shoot for 1200 calories per day and adjust to results. Brown rice and chicken breast should be staple foods. Fish/shellfish, tofu, yogurt, cottage cheese, lean beef or pork are excellent protein choices.
    Give a man a fish, feed him for a day. Teach a man to fish, feed him for life. Lao Tse 6th century BC

  10. lmao.. thanks, and i am not single sorry! lol .. anyway i believe my bf% is 22 and out of the foods you suggested i only eat beef and pork..

  11. when doing HIIT on the elliptical, should i have it set to a specific resistance/incline? today i think the resistance was at 1 and the incline was at 9 ( so it worked my butt, quads, hamstring and calves ). i warmed up for 3min then did 30/30 for 10min and cooled down for 2min. also, when should i increase to 60/30 and the length of time?

  12. another handy option for food is the south beach diet stuff. not so much the bars as the pre-packed lunches + meals. they are pretty well balanced, from decent carb + fat sources.

    For HIIT, its all about your heart rate really, so what the incline gets set to (or what speed you try to reach) is all based on heartrate. NOT SUGGESTING THIS FOR YOU but when I do HIIT my targets are 140-150 for the low heart rate and 175-185 for upper heart rate. So depending on what I am doing for HIIT I vary it to hit those as targets.

  13. i'm not sure how the elliptical machine measure heart rate, usually its b/w 70-150.. but when im going as fast as i can my strides per min are over 200 and when im jogging i try and stay b/w 140-160 strides per min since im not sure how the heart rate monitor works

  14. well, if your hands stay on the shiny metal parts, it should measure it fairly accurately. Otherwise you can buy a heart rate monitor that has a chest strap and usually a watch for you to view on. Those work wirelessly with most ellipticals.

    it sounds like you are pretty close to it tho

  15. i just got my napalm last night.. how long before my workout should i apply it? and how much time should there be inbetween each application?

  16. you should apply it after you shower, and leave it on 8+ hrs before showering again (if you are a multiple showerer). once a day is fine really, could try 2x a day at least 8 hrs apart, scrubbing it before reapplying. using an exfoliating something helps too

  17. UPDATE:

    i've lost 2in on my hips, but everything else remained the same. i will be weighing myself at the gym later today.

    i've been applying napalm twice a day on my abs/love handles, and thighs since friday. i've also started taking tone n tighten yesterday.

    should i be expecting some weight loss? or do you think i won't lose as much because i could possibly have gained muscle?

  18. also some level of water retention. so once you are finished with the napalm, you'll see even more results 4-5 days after

  19. im going away in 13 days and napalm usually lasts 20 days.. so i should have about 2-3 days left of that when i go on vacation.. but ive read people had allergic reactions when changing environments and tanning ( im going to st. croix island, so it will be very hot ) so should i stop using napalm once i go on vacation?

  20. yeah, if you are going to use tanning lotions, you don't want to also use napalm

  21. you could also get atomic meltdown by RPN to use

  22. also, my boyfriend said my butt got smaller and firmer!

  23. I personally wouldn't put a ton of stock into special K. It has a decent lineup until you read that it has high fructose corn syrup in it. Better off with shredded wheat. Even those mini wheats with the frosting don't have high fructose corn syrup.
    Millennium Sport Technologies Representative/Sponsored Athlete


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