Hey guys

[fitniki]

Hey, my names niki and im 22 years old. When i started training 9 months ago I was 63.2 kg and 1.62m tall. body fat was bad. Am now about 56 kg and body fat is around 16 % although im not sure if the lady at my gym is doing it right. Ive come on here to get help with my training as my progress has suddenly come to a halt. would love any advice on nutrition and how to step up my training. would love to compete one day also but am so new to it all...

[knock knock]

Hi, Welcome

[Pseudonym]

Hey Niki, welcome to the site. Post up your diet and routine, and we'll see if we can help.

[Luigi]

welcome

[fitniki]

My diet is crap, but thats why im on here to get advice.

Generally:

Breakfast :2 eggs

mid morning: tin of chicken

Lunch: chicken and rice

afternoon: tin of chicken

Dinner: chicken and veges

As you can see, alot of chicken!

Training:

tuesday: 20-25 mins arms. 45 minutes cardio

thurs: 20-25 mins butt and thighs. 45 minutes cardio

saturday: 20-25 mins back and chest. 45 min cardio

sunday. 20-25 mins legs. 45 minutes cardio

any suggestions would be great

Oh, just to add, i would like to get into fitness pageant shape, not bodybuilding

[GreekAdonis]

Gidday and welcome.

Maybe a few more carbs before your workout? Some wholegrain toast for breakfast as well as the eggs. A big breakfast is good to get your metabolism firing for the day.

[Gym rat]

Hi and welcome abord I would add some veggies with your chicken and rice for your lunch.

[EZcurl]

Carbs at breakfast and mid morning will stop you falling asleep through lack of energy later in the day. Add protein before bed.

[gym junkie]

also cut back on your cardio and crank up the length of trainingg those muscle groups

[Gym rat]

Cut your cardio down to 30 minutes.

[auck_builder]

what^ :?

If she wants to burn bf then keep the cardio up, keep your protien high and structure your weight sessions a bit better

[fitniki]

what^ :?

If she wants to burn bf then keep the cardio up, keep your protien high and structure your weight sessions a bit better

im confused. so cut the cardio down or what? i started off doing lots of weights and now i just want to cut down on size and define and i was told to do lots and lots of cardio.

[djhaz]

Keep up the cardio just add more protein to your diet

[Android]

keep at the cardio :-) you're doing ok

would eat carbs with your meals except nighttime meals. You need carbs in the morning too especially after cardio. Maybe a warm porridge in the morning with your eggs, or if that's too much swap eat the porridge and down a shake instead, put the eggs into another meal (just like to see you eat carbs in the morning)

you're eating protein with each meal which is good.

ohh and welcome :-)

[Dragon]

Hey welcome!

[runveerun]

Hi there! See you've been getting some good advice!! Welcome to the forum! :wave: