I hope to get to learn quickly! I need some assistance! I've been working out for over 2 years, began training for NPC Figure comp as of 8/19/13. Did my 1st show last Saturday Oct 5.. I would like to improve with developing more muscle mass/ leaning out.
Any suggestions? Critiquing is welcome!
In this photo I was 127lbs with 11��% BF... 38yrs old, 5'3 .. I have a trainer, since 8/2013. He just sent me a new meal plan last night.
Hello Enigmatic707!
I'm 5'3 at 135lbs with 13% BF, I took a week off from 1st show (Oct 6-Oct 13).. I'm clean haven't used anything AAS. On new meal plan as of today.
Mon/Wed Fri
Breakfast: 4 egg whites
Midmorning: 3oz of chicken & 1/2 cup of cucumbers
Lunch: 4oz of chicken or fish or ground turkey w/ 1 cup of cucumbers
Mid-Afternoon: 3oz of chicken 1/2 cup of cucumbers
Dinner: 4oz of fish or chicken w/ 1 cup of asparagus
Tue/Thur/ Sat/Sun
Breakfast: 4 egg whites w/ 1 cup of oatmeal
Midmorning: 1 plain rice cake with peanut butter or almond
Lunch: 4oz of chicken or tuna or fish, 1 cup of asparagus and 1 cup of yams (if needed).
Mid-afternoon: 3oz of chicken w/ 1 tbsp of almond butter
Dinner: 4oz of fish or chicken or ground turkey, 1 cup of asparagus, and a dinner salad green onions,bell peppers, cucumbers w/ olive oil vingarette.
1 gal of water per day
Workout Plan:
Now he wants me to lift heavy as I can with proper form
3 sets of 10-12-12 reps (everything)
**Cardio: 45-60 mins a day for now**
He wants to pull out some more muscle
Monday
Legs/abs
Superset
Leg extensions
Into
Step ups body weight
Superset
Leg press
Into
Lunges
Into
Wide stance squats (I hold a 55lb DB)
Lying leg curls
Into
Seated leg curls
Into
Stiff legged dead lift
Abs
3 x 25
Crunches
Into
Leg raises
Tuesday
Shoulder/triceps/ abs
Warm up
2 sets of 20 side laterals with light weight
Superset
Seated Military
Into
Front laterals
Upright rows
Into
Side laterals
Into
Rear lateral
Push downs
Into
Cable rope ext
Into
Dips
Abs
2 sets of 25
Cable rope crunch
Into
Knees up off bench
Wednesday
Shoulders/ Triceps
Superset
Side Laterals
Into
Dips off bench
Front lateral
Into
Shrug dumbbell
Military press
Into
Upright rows
Skull crushers
Into
Push downs
Into
Rope ext
Thursday
Back/bicep/ abs
Seated cable rows
Into
Pull downs
One arm rows
Into
Straight arm pull downs
DB curls
Into
Bar curls
Hammer curls
Into
Preacher curls
Abs
3 x 25
Crunches on stability ball
Leg raises off bench
3x 50 mountain climbers
Friday (I don't like this one)
BUTT/ Conditioning
3 sets of 20
Superset
One legged lying ext ( one foot on medicine ball)
Into
Seated one leg
Into
Butt blaster
Into
Wide stance sumo squat
Into
Side lunges (2 times up and down)
Superset
Burpees
Into
Box jumps
Into
Squat jumps
Into
Lunges (kick leg high: 3 x up and back)
Any suggestions? Critiquing is welcome!
In this photo I was 127lbs with 11��% BF... 38yrs old, 5'3 .. I have a trainer, since 8/2013. He just sent me a new meal plan last night.
Hello Enigmatic707!
I'm 5'3 at 135lbs with 13% BF, I took a week off from 1st show (Oct 6-Oct 13).. I'm clean haven't used anything AAS. On new meal plan as of today.
Mon/Wed Fri
Breakfast: 4 egg whites
Midmorning: 3oz of chicken & 1/2 cup of cucumbers
Lunch: 4oz of chicken or fish or ground turkey w/ 1 cup of cucumbers
Mid-Afternoon: 3oz of chicken 1/2 cup of cucumbers
Dinner: 4oz of fish or chicken w/ 1 cup of asparagus
Tue/Thur/ Sat/Sun
Breakfast: 4 egg whites w/ 1 cup of oatmeal
Midmorning: 1 plain rice cake with peanut butter or almond
Lunch: 4oz of chicken or tuna or fish, 1 cup of asparagus and 1 cup of yams (if needed).
Mid-afternoon: 3oz of chicken w/ 1 tbsp of almond butter
Dinner: 4oz of fish or chicken or ground turkey, 1 cup of asparagus, and a dinner salad green onions,bell peppers, cucumbers w/ olive oil vingarette.
1 gal of water per day
Workout Plan:
Now he wants me to lift heavy as I can with proper form
3 sets of 10-12-12 reps (everything)
**Cardio: 45-60 mins a day for now**
He wants to pull out some more muscle
Monday
Legs/abs
Superset
Leg extensions
Into
Step ups body weight
Superset
Leg press
Into
Lunges
Into
Wide stance squats (I hold a 55lb DB)
Lying leg curls
Into
Seated leg curls
Into
Stiff legged dead lift
Abs
3 x 25
Crunches
Into
Leg raises
Tuesday
Shoulder/triceps/ abs
Warm up
2 sets of 20 side laterals with light weight
Superset
Seated Military
Into
Front laterals
Upright rows
Into
Side laterals
Into
Rear lateral
Push downs
Into
Cable rope ext
Into
Dips
Abs
2 sets of 25
Cable rope crunch
Into
Knees up off bench
Wednesday
Shoulders/ Triceps
Superset
Side Laterals
Into
Dips off bench
Front lateral
Into
Shrug dumbbell
Military press
Into
Upright rows
Skull crushers
Into
Push downs
Into
Rope ext
Thursday
Back/bicep/ abs
Seated cable rows
Into
Pull downs
One arm rows
Into
Straight arm pull downs
DB curls
Into
Bar curls
Hammer curls
Into
Preacher curls
Abs
3 x 25
Crunches on stability ball
Leg raises off bench
3x 50 mountain climbers
Friday (I don't like this one)
BUTT/ Conditioning
3 sets of 20
Superset
One legged lying ext ( one foot on medicine ball)
Into
Seated one leg
Into
Butt blaster
Into
Wide stance sumo squat
Into
Side lunges (2 times up and down)
Superset
Burpees
Into
Box jumps
Into
Squat jumps
Into
Lunges (kick leg high: 3 x up and back)