|
For those who like to follow my plan:
In take::: (Give or take 10%)
1. Protein: (Male- 1.3g*weight)(Female- .9g*weight)
2. Fiber: (Male- .2g*weight) (Female- .2 g*weight)
3. Carbs: (Male- .9g*weight) (Female- .75g*weight)
My Intake for Month 2:::
1. 110.16g
2. 24.48g
3. 91.8g
No more than 20% fat or 1200 calories
JenzNfriendz exercise plan!!!
Month 2
4 Weeks:
Monday- 60 min Cardio/ Abs
Tuesday- 45 min cardio/ Back and Bi
Wednesday- 60 min cardio/ Abs
Thursday- 45 min cardio/ Legs (split train)
Friday- 60 min cardio/ Abs
Saturday- 45 min Cardio/ Chest and Tri
Sunday- Legs/ Abs
Month 3 (Split training and exercise mix everyday)
4 weeks:
Monday- Chest/Abs (Morning): 45 Cardio (Night)
Tuesday- Back (Morning): 60 cardio (Night)
Wednesday- Shoulders/Abs (Morning): 60 Cardio (Night)
Thursday- Arms/Abs (Morning): 45 Cardio (Night)
Friday- Legs and Abs (Morning): Rest (Night)
Saturday- Hike/Cardio 2 hours
Sunday- Back (Morning): Legs or Cardio (Night)
Note: Cardio is either running or swimming
다이어트 캘린더 보기, 2011년 07월 18일:
|
328 kcal
|
지방: 7.84g | 단백질: 26.88g | 탄수화물: 36.74g.
아침 식사: grape concord jelly, plain toast. 점심 식사: chicken. 간식/기타: Hard Granola Bars. 더보기
|
|
 댓글
Besides the fact that I'll eat more calories (1472) I really like this plan...
2011년 07월 18일 작성이: NoChubbyMom
|
everyone consumes different amt of calories depending on weight and so forth. You should do it with me! I love motivators! =)
2011년 07월 18일 작성이: JenzNfriendz
|
Goal should most likely be met by the end of Month 3, and Month 2 starts today. (I started late in June haha).
2011년 07월 18일 작성이: JenzNfriendz
|
For the strength training are you doing max reps or a set number?
2011년 07월 19일 작성이: NoChubbyMom
|
I do a minimum of 9 exercises per muscle group, 4-10 sets (depends on the muscle group and exercise). As of reps, I will do about 15-20 for upper body, 25-35 for lower because that's where my body holds fat, and 35-50 for core. Although, on the last set, try maxing out. You want your body to be sore and feel it. You will get more results if you know your body got a good workout for the day. Plus, you'll reduce more stress haha.
2011년 07월 20일 작성이: JenzNfriendz
|
I also found some supplements you might be interested in. One is called "Femme Leand and Balance". It manages weight, balances food intake, and balances hormones/estrogen. There is a protein tub I found that not only is low in carb and high in protein like all tubs, but it also contains high fiber! and it supports thermogenesis. It's called Max Lean Protein.
2011년 07월 21일 작성이: JenzNfriendz
|
| |
|
|
| |
댓글달기
이 요리법에 댓글을 다시려면 로그인해야합니다. 여기를 클릭하여 로그인하세요
|
|
|
|