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Progress & Goals
100.6 Lbs.
LEAN BODY MASS
33.5 Lbs.
BODY FAT
PROGRESS HISTORY
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Bench Press: 3 sets of 4-6 reps
Bent Over Barbell Row: 3 sets of 4-6 reps
Dumbbell Shoulder Press: 3 sets of 4-6 reps
Skull Crushers: 3 sets of 4-6 reps
Barbell Curl: 3 sets of 4-6 reps
Tuesday: Lower Body
Barbell Squat: 3 sets of 4-6 reps
Stiff-Legged Deadlift: 3 sets of 4-6 reps
Leg Extension: 3 sets of 4-6 reps
Lying Leg Curls: 3 sets of 4-6 reps
Standing Calf Raises: 3 sets of 4-6 reps
Lying Leg Raises: 3 sets of 10-15 reps
Exercise Ball Crunches: 3 sets of 10-15 reps
Thursday: Upper Body
Dips: 3 sets of 4-6 reps
Pullups: 3 sets of 4-6 reps
Lateral Raises: 3 sets of 4-6 reps
Triceps Pushdowns: 3 sets of 4-6 reps
Cable Curls: 3 sets of 4-6 reps
Friday: Lower Body
Deadlift: 3 sets of 4-6 reps
Leg Press: 3 sets of 4-6 reps
Dumbbell Lunges: 3 sets of 4-6 reps
Seated Calf Raises: 3 sets of 4-6 reps
Dumbbell Shrugs: 3 sets of 4-6 reps
Decline Crunches: 3 sets of 10-15 reps
Hyperextensions: 3 sets of 10-15 reps
Walk to work and back Monday to Friday, 3.6km one way.
My Nutrition Program View My Full Nutrition Program
Trying a keto diet
So for this venture I am trying a keto diet. I am a big meat eater already and think this would work the best for me long term. Ideally once I meet my goal I would like go continue eating like this so I cut out processed Foods and junk.
example meal plan
breakfast : 2 egg omelet with cheese/bacon/mushroom
morning tea snack: prawns in garliC butter
lunch: tuna with hard boiled egg
afternoon snack: sugar free jelly with full fat cream
dinner: chicken and asparages
what are people's thoughts on the sugar free jelly and diet soda's? s when I was reading throug threads I noticed some people avoided them as they curbed their weight loss? I have a sweet tooth so use these sugar free foods as my treats :)
My Supplement Program View My Full Supplement Program
My Motivation Program View My Full Motivation Program
hayleyjane001 updated her nutrition program.
So for this venture I am trying a keto diet. I am a big meat eater already and think this would work the best for me long term. Ideally once I meet my goal I would like go continue eating like this so I cut out processed Foods and junk. example meal plan breakfast : 2 egg omelet with cheese/bacon/mushroom morning tea snack: prawns in garliC butter lunch: tuna with hard boiled egg afternoon snack: sugar free jelly with full fat cream dinner: chicken and asparages what are people's...
Go to nutrition programhayleyjane001 updated her body fat from 22% to 25%, a gain of 3% in 1253 days.
Apr 6, 2013 | Like
hayleyjane001 updated her weight from 121 Lbs. to 134.2 Lbs., a 13.2 Lb. gain in 819 days.
Apr 6, 2013 | LikeVisitor Comments
