Critique My Workout Plz!

[Jackie0325]

I've posted this in the female forums but not luck as of yet!


I just started working out, this is the workout plan my b/f has made up for me. The areas that I am the most concerned about are my legs getting toned and a little bit of fat on my sides that I want to eliminate other than that I am trying to Tone up and lose a bit of weight my height is 5'5 and I am about 130lbs. I have also been cutting out all fast food and junk food eating a low calorie diet trying to ease up on the carbs since I am not sure what a low amount is with no pop only water. I am also taking caffeine free Hydroxycut (since I am sensitive to caffeine) and I drink 2 cups of green tea everyday. If you have any suggestions I would love to here! Thanksss

Day1- Monday Legs

Weighted squats 3 sets of 12-15reps
Standing calf raises 3 sets 15-20reps
Split Lunges 20reps
stiff legged lifts 3 sets 12-15reps
Hamstring curls 3 sets 12-15 reps


Day2-Tuesday Back and Bi

One armed DB row 3 sets of 10-12reps
Lying DB row 3 sets of 10-12reps
Standing curl 3 sets 12-15reps
Hammer curl 2 sets 15reps
Concentration curl 3 12-15reps
60 mins cardio split into 30min intervals
Abs

Day3-Wednesday Chest Shoulders Tri

Inc DB press 3 sets 12-15reps
Flat DB press 3 sets 12-15reps
Flat flys 3 sets 12-15reps
Push ups 2 sets till failure
DB shoulder press 3 sets 10-12reps
Front raise 3 sets 10-12reps
Up right row 3 sets 10-12reps
Over head Extension 2 sets 12-15 reps
Kick backs 2 sets 12-15 reps
60 mins cardio split into 30 min intervals


Day4- Thursday

45 mins cardio
Abs


Day5- Friday

Same as day 1


Day6- Saturday Circuit Day

20 mins of cardio
(the next exercises I do are 30 secs straight with 30 secs rest in between)
Standing curls
Hammer curls
One armed DB row
Flat press
Inc Press
Front raise
Up right row
Push ups
Sit-ups



Day7- Sunday


OFF

[soulstealer]

You'll never become 300lbs of muscle lifting like that =P.... but seriously it doesnt look bad but I would only do 1 dumbell rowing motion and do a cable pulldown or assisted pullups if I were you....

[Jackie0325]

Is there anything else i should add or eliminate from the diet. I have been keeping it pretty clean low carb high protein. And thanks for the reply the DB Row twice in there was by accident, any other tips, thanks!

[soulstealer]

Is there anything else i should add or eliminate from the diet. I have been keeping it pretty clean low carb high protein. And thanks for the reply the DB Row twice in there was by accident, any other tips, thanks!

A common mistake most people fall into especially women is restricting your calories too far you have to see how your body reacts and carbs are NOT evil... if you running a low carb diet your going to WANT to have higher carb days to feed your glycogen stores... the amount of carbs is going to depend on your bodyweight and your other macro's.

[TheBorch]

I am posting this for her

So what you are suggesting would be to cycle carbs..say 2 very low days followed by a high day? I am not familiar with women diet's either that is why i directed her to here
Thanks

[soulstealer]

I am posting this for her

So what you are suggesting would be to cycle carbs..say 2 very low days followed by a high day? I am not familiar with women diet's either that is why i directed her to here
Thanks

Exactly A funny thing about the body is when you decrease kcals it slows the metabolism but if you have a day where you have a calorie surplus then it speeds up again start thinking of weightless in terms of weekly goals instead of daily in other words

lets say it takes 2500 kcals to sustain your body weight because of your activity level( you hit the weights do alot of cardio) so you consume 1500 for 2 days and 2600 for 1 then you repeat at the end of that week you will have a deficit of 4800 kcals or 1.3 lbs of fat and your body wont go into starvation mode it will just keep on trucking thinking your maintaining or gaining weight...

You will prolly have to play around to find the right combination of depletion and loading but once you hit it stripping weight shouldnt be a problem.