Need some pro opinions!

[Jolie]

Hi ladies!

Yes I'm still alive! You will not believe the crazy life I'm living, definitely
living la vida loca!! Sorry I haven't checked in to ABC for so long but it
really seems as though you are doing well and great. Good to see!!

I just wanted to run my current training schedule by a few fellow lady vets
here. Curious to see what y'all think and I like to remain open to new suggestions.
Just to refresh on my goals a little bit here, I have good size right
now, although I believe there is always room for improvement, but I want
more definition. One thing I really need to work on is decreasing body fat,
as do many women I'm sure. Strength is also very important to me. Big deal
if I can curl 10lbs for 20reps (I'm just using that as an example, I'm currently
curling 20lbs for 8reps on the last set). So in short, hypertrophy and strength
which I know are very difficultly trained simultaneously, and definition, which
I know will come with fat loss.

So here it is and let me know if you need more info and what ya think!
Day 1->BIS, TRIS, SHOULDERS
->30min cardio after workout
Day 2->CHEST & BACK
->30min cardio after workout
Day 3->LEGS & ABS
->30min cardio after workout
Day 4->OFF

I'm also doing 25min Pilates once a day either in the morning or in the
evening.

My diet is pretty good in my opinion. Here's a typical day. This is not set
in stone but merely an average idea.

Breakfast: oatmeal or Red River hot cereal
banana or glass of fruit juice
1 piece of whole wheat toast with pb
1 glass of 1% milk

Snack: bagel or bran muffin
1 hard-boiled egg

Lunch: tuna pasta salad w veggies and light oil-based dressing

Snack: yogourt and a fruit

Dinner: chicken, fish or lean meat
veggies
patatoe

Anyway, I hope to hear from someone!

[sicily1962]

Girl, where have you been?
That's it ~ no more leaves of absense for you ! got it??
lol! /forum/images/graemlins/grin.gif
By the way, where's your pic???

Ok..i looked over your training schedule.
Here's my overview of it. It looks good however, i would switch out your Chest/Back day w/ legs and abs.
Mainly because you are hitting your chest to a degree when you do shoulders because of the connection in the two muscle groups and you need to have ample rest and recovery before hitting it again.
Also, i hope you are doing shoulders Before arms ~ yes???
so:
Day 1: shoulder/arms
Day 2: legs/ abs
Day 3: Chest/ Back (and i would alternate this w/ back first next week and so on...)
Day 4: off

As far as pilates everday, not neccessary. Perhaps 3 times a week, 2 of them in conjunction w/ your training and the 3rd on your off day. The body needs to rest and you will not be dropping bodyfat for long if you are not getting enough rest.

But, you may get better results and possibly better gains by doing a 4 on 1 off split.
1) chest/tris
2)back/bis
3)legs/abs
4)shoulder/calves
off
repeat

Your diet does look good...almost too good? As in, Yummy???
lol! /forum/images/graemlins/shocked.gif
You have a large amount of carbs in your nutrition and i don't see nearly enough protein.
what kind of split is going on there? It looks high on the carb side, plus, you need more fibrous carbs and less starchy.

Did i leave anything out?
Ok, chick, hit me back w/ something.
Plug that diet into www.fitday.com (http://www.fitday.com) and see what the breakdown is.

Oh, give me some stats: height, weight etc... so we can see if it needs some tweeking.
have a great day!
Margie

[bubba272]

Margie is right (of course I will agree with her) about your workout routine. You may even go to a 5 day routine and do one muscle group a day for a while. Read a lot of articles that say people are over training you only need to train one muscle group a day every 7-10 days before loss of strength starts to appear. Also don't be afraid to eat some eggs for breakfast instead of cereal. I did the Adkins thing for 4 weeks (I know Margie you can harass me later) and dropped 21 pounds but my lifts jumped through the roof. Anyway good luck.

[sicily1962]

<blockquote><font class="small">Posted by: bubba272:</font><hr> Margie is right (of course I will agree with her) about your workout routine. You may even go to a 5 day routine and do one muscle group a day for a while. Read a lot of articles that say people are over training you only need to train one muscle group a day every 7-10 days before loss of strength starts to appear. Also don't be afraid to eat some eggs for breakfast instead of cereal. I did the Adkins thing for 4 weeks (I know Margie you can harass me later) and dropped 21 pounds but my lifts jumped through the roof. Anyway good luck. <hr /></blockquote>

well, that may be true bubba...but if you had really liked it you would have hung w/ it longer than 4wks. lol!
you know what i think big man. /forum/images/graemlins/blush.gif
Anyway, a combo for that first meal of oats and eggs is always my first choice. it will jump start your day and the release will be slow and controlled.
Personally,
i train a part every 5-6 days and that works fine for me. 7-10 is much too long. But for powerlifter like yourself...you need the extra rest, right??? lol! /forum/images/graemlins/smirk.gif
Caoi,
margie