lindseydot’s BodyBlog

Just had to blog to say i acheived this - worked out need to lose more body fat and at least 2.4 lbs per week to hit my personal goal…

im 5 feet 6 and half inches, whats an ideal weight and body fat percentage (if i want to look ripped)

Ok i seem to be having a great week, sticking to low carb and high protein foods but im costantly hungry, have no motivation to go and train and then just feel like piggin out and eating chocolate and nuts and anything i can get my hands on - im never going to drop the weight by christmas and be in my UK size 8 jeans either

Ok im trying to get this food thing right so heres what ive had/pland to have today:-

27g oatmeal made with water

1 x coffee with small amount of skim milk

banana

6 almonds

Chicken salad, no dressing

105g chicken

6 almonds

then dinner and prob a protein shake on way to gym, donner will prob be chicken breast, broccole and 1/2 sweet potato…

i’m going gym later doing weights followed by 20 mins cardio - im 5 feet 6 and a half (lol) inches and currently weight 157 (eek!!!!) pounds

Any thoughts:-

Day 1

Shoulders (Sets of 4)
Shoulder Press

Front Raises

Standing Upright Row

Seated Overhead Dumbell Press

Cardio
15 mins Rowing Machine

15 mins Excercise Bike

                      
                         
Day 2                                                    

Biceps/Triceps
Bicep Dumbell Curls

Hammer Curls

Tricep Kickbacks

v-bar tricep extensions

rope overhead pulldowns

Cardio
20 mins Rowing Machine

Day 3

Back
Wide Grip pulldown

Close Grip pulldown

Seated Row

Adductor

Abductor

Glute Machine

Cardio
20 mins X-trainer

Day 4

Legs/Glutes
Smith machine squats

Olympic bar lunges

Abductor

Adductor

Glute Machine

Calf raises

Leg Extensions

Cardio

20 mins Treadmill

Ok ive come up with a new meal plan with a few ideas taken from other on here (thanks;-)

Im aiming to do 4 days at the gym, 2 upper body and 2 lower body with 20 mins cardio after each session.

I want to lose around 30 pounds in 11 weeks:-

Breakfast

Oatmeal made with water  (or Protein Shake)

Banana

Snack 1

5 – 6 almonds

1 apple

Lunch

Tuna/chicken or turkey salad

OR

Protein shake

With ½ chicken breast

Snack 2

5 – 6 almonds

1 Banana

Dinner

Grilled Fish/Turkey/ Chicken or a small steak

Sweet Potato or Brown Rice

Veggies i.e. broccoli, cauliflower or a green salad with tomatoes

NO MILK

Plenty of water to drink

Any thought on this?

Thanks

Ok i know its not going to be easy especially with my feast or famine track record but i really desperatley want to do this before Christmas this year - my goal jeans are hanging there and tey cost a fortune so im determined to get into them…im back at the gym after work today - any tips or advice to lost this amount in 11 weeks?

Ok so im back from the all inclusive holiday and we had a fantastic time, geerally pigged out !! then came back from holidays and straight back to work, then came down with the king of all colds, feeling much better now but ive piled the weight back on and am fat and frumpy as ever………..:-( - back to the gym tomorrow and ive started the diet again today - i WILL be in those size 8 (UK) jeans by the 20th December - watch this space!!!