Any Suggestions?

[girl007]

Okay I'm a girl
and if you look at my pics you will see
my physique and offer advice on how I may change through training or diet.

This is my plan for the next 12 weeks...
I need to lean out. i have a lot of muscle
I'm 18% BF... so is there anything I can do better.
Oh Friday night I will be having PIZZA.... 3 cheese thin crust... I train 6 days a week.
Any suggestion would be appreciated...Thanks

Breakfast (after training)
1c cooked oatmeal
1 scoop protein 118 cal 26 protein
10 raisins
3 almonds
1c. soy milk

Snack
1.5 scoop protein
1 tsp flax
water

Lunch

6 oz protein
1 yam
1 c. veggies

snack 1

1 scoop pro
1 tsp flax or nuts

dinner
fish 6 oz
tofu 2-3 oz
veggies 2-4c

[MansonOzz]

I know your name is GIRL, but are you male or female? I just want to make sure before i offer any advice. Also, you posted this in the *pictures* section, so you might not get too many replies.

Anyway, answer this and we can help ya!
What are your goals?
How old are you?
Height & weight?
First off 6 days per week is probably too much. WHAT are you doing on those 6 days? Post your routine.

[girl007]

sorry I'm a female and I meant for you all to look at the pics I took this weekend....so you can offer suggestions...etc..strategy. Thanks sorry about the confusion...
Oh I have an office job..so the extra cardio is nice... I like it! I'm currently taking 5 days off but eating really clean!
I change it up all the time.
Cardio every day 20 min then weights then 35-40 min cardio (intervals... running uphill tradmill) I change machines all the time.. mix it up

Lately I have been doing supersets
m- bi/tri (45-60 min cardio)(squats/lunges -high reps
t- chest/back
W - shoulder / legs)(squats/lunges - light weight/little high reps)
th - all cardio 20 min hitt/40 min other
friday - circuits... (heavy on legs) 40-60 min cardio
sat off
sun - reebox rep (class low weight high reps) 60 min cardio

5 ft 7 1/2
18% BF
178

I want to lean out..loose this fat according to my
hydrostatic Fat test ... I need to weigh 162.3 to be 10% BF

I think I may need to loose muscle later to ..I will be to muscular... so I'm not sure what to do or how to do it

[MansonOzz]

First off, you must have your pictures in your signature because I can't see them. I have sigs turned off. Sorry about that!
Anyway, you'd likely weight more than 162 at 10%, since you'd also be building muscle along with burning fat.

Also, that sounds like a lot of cardio! Most people do 30 minutes 3x per week and get great results. You can also do HIIT which starts out at 4 minutes and works its way up to 15 at the end of 8 weeks. With that, you won't have ANY need to do any other cardio!

I'm no expert about it, but I am pretty sure females carry a higher bf% than males. I've seen photos of *********** (female moderator on this site, she'll probably pop in here to help soon, too!) and she is very cut and defined, yet she is at 16% (at least in the pics I've seen, I believe). So you can see where the difference comes in in regards to males and females and bf%.

I don't want to get too involved with something I'm not sure about but I did want to let you know that you're much closer to your target bf% than you think /forum/images/graemlins/smile.gif

[pal]

can't see the pics url messed!

[girl007]

http://photos.yahoo.com/attune456/

I lost my phone number can I hav.... Forget that. /forum/images/graemlins/wink.gif
You look great, I dont know about 'leaning' down though.

[girl007]

[ QUOTE ]
Noble T said:
I lost my phone number can I hav.... Forget that. /forum/images/graemlins/wink.gif
You look great, I dont know about 'leaning' down though.

[/ QUOTE ]

Thanks but really I have too much muscle/fat... I need to loose about 20lbs... then I should be nice.....
I hope this new diet works out. I'm taking 5 days off.. man I can't wait to get back to the gym.... I'm going CRAZY....

[thunderpunch]

Well that diet looks like its going to cut off alot of muscle. You look undernourished as far as your diet goes. How much do you weight exactly?

By the way...theres no such thing as too much muscle on this forum lol

20lb? Yikes. Thats roughly 10kg. You would weigh about 55kg?? Taking another fifth off is way too much for you in my opinion. Where do you think you have too much muscle?

[girl007]

5 ft 7 1/2
18% BF
178

I weigh a lot ............. If I loose 18lbs of fat then
I would be just right.... RIGHT? my LBM is 146 LBS so if I weigh 162.3 then I would be 10%. If I get down to 165lb that migght be just right!. My calorie goal -s 1741 a day
I'm adding cottage cheese 1/2 c before bedtime or close to it...... okay maybe I dont have too much muscle now that you put it that way........ I just need to loose the 16-18lbs of UGLY fat.....

[librazone]

My cut was the following:
Diet:Tuna,chicken breast,lean steak,oatmeal,all fruits and vegetables,supp,Absolutely no dairy and at most two slices whole wheat bread per day.No other wheat products.
Training as usual (3 times per week).Cardio once a week 5 miles at 7 min/mile pace.
I was losing 1.5 pounds of fat per week with almost no muscle loss.
People dont get overweight because they dont run...they get overweight because they eat too much of the wrong kinds of food.There is no need to workout 6 times a week.
The problem with working out more than 3 times a week is that you have to workout two days in a row at least once a week which means your body is not getting the needed rest after your workout.Remember that rest and diet are just as important as the workout.
Psychologically working out 6 times a week is self defeating as you become a slave to your workout schedule.You cant miss a day without feeling guilty.After a while you get fed up with it and quit altogether.By working out 3 times per week you can adjust the schedule to fit your needs and also having a day off after the workout will give your body the chance to recover.You will also be more eager to get back to the gym and are more likely to continue with your exercise program..

[girl007]

librazone ummmmmmmmmmmmm looks like you
have spoken......... I think I have to food
down packed....... I will take your suggestion
and scale back to 5 days a week. I love working out...
I have been doing it for years... it starts my day off RIGHT.. I just forced myself to take 5 days offf it was sooooooooooo HARD. I have an office job so it is not very physical...I mean I'm in real estate so I'm out and ABOUT BUT NOT REALLY too active... so the workout helps keep me balanced... I dont want my training to interfere with my progress... Hmmmm did you eat potatoes or rice?
Thanks for the feedback.... I do appreciate it... /forum/images/graemlins/smile.gif

[MansonOzz]

even 4 days is good to train. Lots of others and myself do THREE and still progress very well. It's quality, not quantity.

wow.. Thats amazing, you way the same as me, but you look SKINNY. Im 5'11" so that must make me really skinny... /forum/images/graemlins/frown.gif

[rich_uk]

isnt 10% kinda low? i thought that for women 15% is the health bf% to have.

[girl007]

10% is low but I figure if I aim for it I will probably
get to 12-15 % he he.... That is my goal and is a matter of only a few pounds of fat.....