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Posted by: Ant Boogie on 2010-03-11, 13:09:14
How dare these people not answer your question! :) Whether we are trying to lose fat or gain muscle, our diet is 80% of the equation. For a person who weighs 94lbs, you should eat like this eat each day: 120 grams of protein 50 grams of fat 120 grams of carbs If you decide to have 3 meals per day, then each meal should look like this: 40 grams of protein 13 grams of fat 40 grams of carbs A good beginners workout with weights would look like this: 3x a week Mon/ Wed/ Fri 1. Squats 2 x 10 2. Bench Presses 2 x 10 3. Bent-Over Rows 2 x 10 4. Overhead Barbell Presses 2 x 10 5. Stiff-Legged Deadlifts or Leg Curls 2 x 10 6. Barbell Curls 2 x 10 7. Donkey Calf Raises or Standing Calf Raises 2 x 10 8. Reverse Crunches 2 x 10 Start light and add volume and weight gradually over the first 6-8 weeks. So after 2 weeks, change the 2 set to 4 sets. After 4 weeks, change the scheme to 4x8. You can youtube each exercise to see how they 're done. You can also substitue dumbbells for the barbells if you 'd like. This workout will hit every muscle head to toe each session. You can stick with this program for the first 6 months. Then it would be time to switch it to something like: mon: lower body tuesday: upper body wed: rest thurs: lower body fridday: upper body sat-sun: rest That 's it! It takes 3 things to tone up: a) resistance exercise b) FOOD c) patience GOOD LUCK!! and feel free to ask any questions you may have edit: OOPS, I forgot to add this: Design your meals with these food sources. Protein: eggs, chicken, tuna, salmon, white fish, turkey, whey protein powder Fat: almonds, cashews, all natural peanut butter, avacado, extra virgin olive oil, fish oil capsules, evening primrose capsules Carbs: fruits, any veggies, oatmeal, rice, potatoes, pasta |
