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hazel · 05-07-2009, 10:03 AM

Wake up: 6:30am
Breakfast: 7:30 – protein shake w/yogurt cheese, wheat germ, & under ripe banana, iced coffee
AM snack: 10:00 – greek yogurt w/small amount of oats, wheat germ, fresh fruit of choice
Lunch: 12:30 – dark greens (arugula, spring mix, etc.) w/either chickpeas, lean meat (chx or steak), sprouts, depends on the day for toppings
Pm snack: 3:00 – bowl of oatmeal or celery & pb
Dinner 7:00/7:30pm – ½ chicken breast grilled w/marinade, 1.5cup spinach (or broccoli), ½ cup couscous (or brown rice, quinoa), herbal or green tea
9:00pm – Protein shake, nothing added

Pm workout @ 5:20: 5 day (combination) – 50 situps w/15lb weight, 50 w/o, 20-25 back extensions w/20lb weight, 3 sets of 20 kickbacks w/15lbs, 30min pool laps, moderate, 30-40min. elliptical, moderate to intense, 20-30min running/jogging, 20 min combination of pilates – 1 day a week, 90min intense 90degree bikram yoga session. During the warmer months, I’ll normally go out for a trail run for a few miles once a week, this will most likely replace the yoga.

I try keep the situps, extensions, & kickbacks in the same day, and normally mix that with a swimming day. I am concerned about lifting too much because I’ve never had a real problem gaining muscle, so I’m worried about getting bigger than I’d like. The only light lifting I do now is primarily for specific strength to help my body for other activities.

I see your point clearly, do you think that in addition to including the lifting 4 days a week (before cardio), that I should limit the amount of cardio on those days? Should I also reserve a day or two to just lifting??

Thanks for the help, I really appreciate it!!

05-07-2009, 10:03 AM	#3 (permalink)
hazel shiney & new Join Date: May 2009 Location: CT Posts: 4 Rep Power: 0 Gender: Female	Wake up: 6:30am Breakfast: 7:30 – protein shake w/yogurt cheese, wheat germ, & under ripe banana, iced coffee AM snack: 10:00 – greek yogurt w/small amount of oats, wheat germ, fresh fruit of choice Lunch: 12:30 – dark greens (arugula, spring mix, etc.) w/either chickpeas, lean meat (chx or steak), sprouts, depends on the day for toppings Pm snack: 3:00 – bowl of oatmeal or celery & pb Dinner 7:00/7:30pm – ½ chicken breast grilled w/marinade, 1.5cup spinach (or broccoli), ½ cup couscous (or brown rice, quinoa), herbal or green tea 9:00pm – Protein shake, nothing added Pm workout @ 5:20: 5 day (combination) – 50 situps w/15lb weight, 50 w/o, 20-25 back extensions w/20lb weight, 3 sets of 20 kickbacks w/15lbs, 30min pool laps, moderate, 30-40min. elliptical, moderate to intense, 20-30min running/jogging, 20 min combination of pilates – 1 day a week, 90min intense 90degree bikram yoga session. During the warmer months, I’ll normally go out for a trail run for a few miles once a week, this will most likely replace the yoga. I try keep the situps, extensions, & kickbacks in the same day, and normally mix that with a swimming day. I am concerned about lifting too much because I’ve never had a real problem gaining muscle, so I’m worried about getting bigger than I’d like. The only light lifting I do now is primarily for specific strength to help my body for other activities. I see your point clearly, do you think that in addition to including the lifting 4 days a week (before cardio), that I should limit the amount of cardio on those days? Should I also reserve a day or two to just lifting?? Thanks for the help, I really appreciate it!!