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Progress & Goals
90.2 Lbs.
LEAN BODY MASS
22.6 Lbs.
BODY FAT
PROGRESS HISTORY
Programs
My Workout Philosophy View My Full Workout Program
I follow a 6 day on- 1 day off plan. Reps are in the 6-10 rep range with HEAVY Weights.
Monday: Deltoids/Traps/Abs
Tuesday: Back
Wednesday: off
Thursday: Legs
Friday: Chest/Abs
Saturday: Back
Sunday: Arms/Abs
I do Back twice a week to give it more attention, plus I JUST LOVE DEADLIFTING. lol
I implemented a progressive overload system. I try and increase the number of reps each workout, once I can get 10 reps with the given weight I increase the weight by 2.5KG on upperbodylifts and 5Kg on lowerbody lifts. Wash, rinse and repeat. :)
My Nutrition Program View My Full Nutrition Program
Carb and calorie cycling has helped me gain muscle with minimal to no fat gains.
Weight: 49.2
Height: 152 cm
BMR = 1306 cals
Activity factor: 1.5
Calories = 1960 cals
To add mass + 15% high day
=2254 calories
Protein = 30% 169 grams
Carbs= 50% 281grams
Fat =20% 50 grams
Low day – 15% low day
=1666 cals
Protein = 45% 187 grams
Carbs= 30% 124 grams
Fat =25% 46 grams
I have 3 high days a week, on Leg day and both back days. The other 3 days are low days. On the 7th day start the cycle again.
My Supplement Program View My Full Supplement Program
I only take the basics, when I remember too lol
Multi-vitamin
glucosamine and chondroitin
Fishoil (Dont take it, but really should lol)
Protein powder
My Motivation Program View My Full Motivation Program
Keeps me sane :)
Im a bit of a control freak (With myself, NOT OTHERS) and love how I can change how my body looks and performs by tweaking my nutrition and workouts. :)
fitnaticzoe measured her arms at 11 in., a gain of 0.9 in. in 65 days and measured 2 other body parts.
Dec 16, 2012fitnaticzoe updated her overall goal.
To gain the muscle I lost (being silly and under-eating and over training) and more. I want to weigh 53Kg (116Lbs)- 57Kg (125Lbs).
fitnaticzoe Just took my pumpkin pie/ pudding thingo lol out of the oven looks pretty shmick :)
Dec 8, 2012 | Likefitnaticzoe updated her weight from 109.5 Lbs. to 113.9 Lbs., a 4.4 Lb. gain in 22 days.
Dec 8, 2012 | Likefitnaticzoe Hell yeah, my 3KG of protein powder came today. :) Banana, strawberry and vanilla woop lol
Nov 18, 2012 | Like
fitnaticzoe updated her motivation program.
Im a bit of a control freak (With myself, NOT OTHERS) and love how I can change how my body looks and performs by tweaking my nutrition and workouts. :)
fitnaticzoe updated her supplement program.
Multi-vitamin glucosamine and chondroitin Fishoil (Dont take it, but really should lol) Protein powder
fitnaticzoe updated her nutrition program.
Weight: 49.2 Height: 152 cm BMR = 1306 cals Activity factor: 1.5 Calories = 1960 cals To add mass + 15% high day =2254 calories Protein = 30% 169 grams Carbs= 50% 281grams ...
Go to nutrition programfitnaticzoe updated her workout program.
Monday: Deltoids/Traps/Abs Tuesday: Back Wednesday: off Thursday: Legs Friday: Chest/Abs Saturday: Back Sunday: Arms/Abs I do Back twice a week to give it more attention, plus I JUST LOVE DEADLIFTING. lol I implemented a progressive overload system. I try and increase the number of reps each workout, once I can get 10 reps with the given weight I increase the weight by 2.5KG on upperbodylifts and 5Kg on lowerbody lifts. Wash, rinse and repeat. :)
Go to workout programVisitor Comments
fitnaticzoe is now friends with Mrfitbiz.