Hello,
I just signed up to this site hoping I can get some advice.
I am 24, 147 lbs and think i'm at 20% body fat. I am having trouble losing weight and gaining muscle (which i'm not scared of doing...I want to be very well defined).
My chest is getting smaller (which wouldn't bother me so much if It would even out), I have a small upper body and large lower body and not enough muscle.
I have been going regulary to the gym 3-4 days a week, I bike to work everyday, and I run after every workout in intervals for 10-15 minutes.
I want to be strong, and have the best physique I can have...but i'm not doing something right obviously or I would see a change.
I have been in a MVA and that stopped me from going to the gym for a while, and my body fat went up to 24.7!! Since then I have had phsyio and personal training and have lost weight but not at where I want to be for how hard I feel i'm working...and I'll work as hard as I have to to get there!! I have been working out on my own since January and my boyfriend helps with my workout circuits.
I have a goal and just dont know how to get there so please help...any advice is appreciated greatly.
I eat:
breakfast: oatmeal wth fruit & almonds
snack: apple & peanut butter
Lunch: spinach salad wth avacado, grn onions,red peppers & tuna
Snack: protein shake ( pumpkin protein powder,banana,berries,ice, and water)
Dinner: varies but usually chicken always cooked with olive oil or homemade lentil soup
I try not to eat after 7pm period, I try to drink lots of water
I change up my diet very little (except sometimes on the weekends) those are the basic things I eat, I try not to eat dairy.
My workout:
Circuit 1
incline dumbbell press
sumo deadlift
Bar pulldown
Calf raises
Circuit 2
shoulder press
bulgarian split squat
external rotation
ball hip raise
Circuit 3
elevated planks (front and side)
russian twist
ab roll out
leg raises
Cheers,
Gia