My workout post

[Wakan Taka]

Started up a new nutrition programme and weight training regime .. and thought I'd post it to keep accountable!

Aim is to add a bit more mass to a hard gainer frame whilst dropping a bit of bodyfat - more muscle equals less fat.... :pray:

Current stats

163cm tall

63kg

BF around 19%

Deads lift (counting 20kg bar): 70kgs 3 sets 4-6 reps

DB military shoulder press (20kg bar): 40kg 3 sets 4-6reps

DB Press Shoulders 20kg 6 reps

Bench 50kgs 3 sets 8 reps

DB press 24kgs at 8 reps

Leg press - 190kg 1 set at 10 reps

Nutrition

1. Oats, eggwhites, yolk, veges

2. veges, nuts, chicken

3. veges, chicken, kumera or brown rice

4. veges, chicken or cottage cheese and blueberries

5. whey, banana

6. veges, kumera, lean protein

7. whey if hungry

Supps, nothing but flaxseed oil and the odd bit of superpump, cleaning out the body at the moment.

Bring on the muscle

[runveerun]

Hello! Yay another girl! Welcome you lift some good weights! How long have you been into BB for?

[Wakan Taka]

Thanks....

On and off about 5 years. More seriously in the last year.

You?

[runveerun]

Thanks....

On and off about 5 years. More seriously in the last year.

You?

On and off for many years but have managed to pull it together properly in the last 2, always had bad diet/smoked/drank this last 2 years have been squeaky clean living! :grin: Is that you in your avator? If so you look amazy!

[Chillicat]

Welcome! Wow, nice weights you're lifting - your deads, and db shoulders are double what I've been doing and I'm taller than you - clearly nowhere near as strong :oops: You've just inspired me to work harder!

[Wakan Taka]

I wish - my avatar is Valerie Waugman, ex Olympia Figure competitor and now an American Gladiator called Siren. I aim to have the best package my body can get and if it is as good as that I'll be very happy!

After an "Active Rest" week, I'm back into the big sets, heavy weights next week and really excited... love lifting. Also decided I might drag the bike out for a bit of cardio and may even rock a spin class. It's summer afterall and I'm planning on hitting the beach.

Plan from Monday is

M: Chest, bics and abs - reps 10-15 3-4 sets

20 min HIIT

T: Back and hams

W: cycle

T: shoulders, trics, abs

20 min HIIT

F: Quads, butt and calves

S: rest

S: Spin, long stretch etc