Posts Tagged ‘Plan’
Fat Burning, Muscle Building Plan… Please Tell Me What You Think!?
I’m an 18 year old female, 5′3 & I weight about 127-130 lbs (It keeps going up & down lately for some reason), however I’m not fat & I already have muscles, but I wanna look more toned up, so I’m doing a muscle gain/fat loss program this summer & here is how it’ll go:
Nutrition:Breakfast, 9 am:
- Scrambled egg. (100 calories, 6 gm of Protein).
- Slice of loaf. (100 calories, 4 gm of Protein)
- Cup of Green tea. (0 calories, 0 gm of Protein)
Noon snack, 12 am:
- Bottle of Whey milk. (200 calories, 30 gm of Protein).
Lunch, 4 pm:
- Piece of Steak/chicken/or fish. (300-500 calories, 40 gm of Protein).
- Tomato & Green paper. (50 calories, 0 gm of Protein).
- 1 slice of loaf/or a piece of potato or anything with carbs. (100 calories, 4 gm of Protein).
Late afternoon snack, 7 pm:
- Bottle of Whey Milk. (200 calories, 30 gm of Protein).
Dinner 9/10 pm:
- Apple. (maximally 150 calories, 0 gm of Protein).
- Banana/or orange. (Maximally 150 calories, 0 gm of Protein).
Weight training work out schedule:
Abs workout
Friday
- Regular Crunches 25 reps 4 sets
- Vertical Crunches 25 reps 4 sets
- Bicycle Crunches 25 reps 4 sets
- Twisting Crunches 50 reps 4 sets
- Dumbbell side bents 50 reps 4 sets
Arms workout
Mon-Wed
A. Bicep Barbell curls 30 reps 3 sets
- 12 reps Least weight
- 10 rep Average weight
- 8 reps Max weight
B. Bicep curls 30 reps 3 sets
- 12 reps Least weight
- 10 reps Average weight
- 8 reps Max weight
C. Tricep V-bar pull-downs 30 reps 3 sets
D. Tricep Kickback 30 reps 3 sets
- 10 reps Inner Triceps
- 10 reps Middle Triceps
- 10 reps Outer Triceps
E. Tricep Extension 30 reps 3 sets
- 12 reps Least weight
- 10 reps Average weight
- 8 reps Max weight
F. Shoulder front Raise 30 reps 3 sets
- 12 reps Least weight
- 10 reps Average weight
- 8 reps Max weight
G. Shoulder press 30 reps 3 sets
- 12 reps Least weight
- 10 reps Average weight
- 8 reps Max weight
H. Shoulder/Lateral raise 30 reps 3 sets
- 12 reps Least weight
- 10 reps Average weight
- 8 reps Max weight
I. Wrist curls 30 reps 3 sets
- 12 reps Least weight
- 10 reps Average weight
- 8 reps Max weight
Leg workout
Tue-Thur
A. Leg press 30 reps 3 sets
- 12 reps Least weight
- 10 reps Average weight
- 8 reps Max weight
B. Leg extension 30 reps 3 sets
- 12 reps Least weight
- 10 reps Average weight
- 8 reps Max weight
C. Calf raise 30 reps 3 sets
- 12 reps Least weight
- 10 reps Average weight
- 8 reps Max weight
D. Dumbbell Lunges 30 reps 3 sets
- Each day, the work out should take about 45-50 mins including rest time, about 2-3 mins rest between each set.
Cardio workout schedule:
Mon through Thursday:
- Treadmill 2 miles (Walking/Jogging) with 20 minutes rest between each mile.
- Bicycling 2 set (Regular & max intensity) for 15 minutes each set & about 20 minutes rest between each set.
Sat & Sun are off-days for my muscular repair & growth, but I will still move a lot, because I have a job everyday anyway & I do a lot of other things too so I’m not going to lay down & watch T.V or anything, this summer is hopefully going to be very active for me!
* I might eat some fast food or go out to a restaurant every once in a while (Once every couple weeks or so) so I hope this won’t kill me or anything.
PLEASE tell me what you think about this whole plan? I really need opinions! Thank you!
A Healthy High Calorie Weight Gain Menu Plan??
Can someone please give me a menu for a menu of meals & snacks that are healthy & high calorie that will help me reach my goal weight. I would appreciate it very much. Also if there are any recomended exercises, Id be happy to know!
Thank you guys so much 
Healthy High Calorie Weight Gain Menu Plan Please??
Can someone please give me a menu for a menu of meals & snacks that are healthy & high calorie that will help me reach my goal weight. I would appreciate it very much. Also if there are any recomended exercises, Id be happy to know!
Thank you guys so much
Does Anyone Know Of A Healthy Meal Plan To Gain Weight?
Any dietitians in the house? My little brother asked me to find him a diet plan that will help him to gain weight healthfully. If there are resources that could help please suggest them. Only serious responses please. Thanks!
Can You Recommend A Diet Plan To Gain Weight?
My father is 58years old & healthy as far as I know, no diabetes, heart disease, etc. Around 8 years ago, he was operated for his cataract, but he is totally fine now (though he can’t carry heavy objects anymore).He also has no vices, just drinks like once to twice a month. He is also physically active, not really heavy but at least sweats from it. He wants to gain weight by following a diet plan, with meals for breakfats, etc. ope you can help. A link or personal opinion will be very helpful. Thank you!
Advice On Weight Gain And Healthy Eating Plan?
Hello. I am currently 18 weeks pregnant & feeling sort of depressed about my weight gain & wondered if anyone can help me. I am 5′4″ & pre-pregnancy I weighed 130 pounds. I have not been sick, but just always hungry (especially during the first trimester where I had to eat every 2 hours!) I stepped on the scale this morning & realized that I now weigh 145! I am not even half way through my pregnancy & I have already gained half of my recommended weight! Can someone give me advice or resources of where I can find a healthy “diet” or eating plan for pregnancy? I have never been overweight so I don’t have much experience with this. I just don’t want to do harm to myself or my baby by gaining too much weight. Thanks!
Apparently I’m “too Skinny”. How Can I Gain Weight In A Healthy Way What The Diet And Plan?
21 y/o 5′9 128 lbs…I want to be fit & toned also though….nice flat stomach, juicy in all the right places
What’s A Healthy Weight Gain Plan For A Teenager This Summer?
What kind of foods should be eaten?
When & how many times should they be eaten?
What kind of exercise(s) should be done to build the muscles?
What’s A Healthy Weight Gain Plan For A Teenager This Summer?
What kind of foods should be eaten?
When & how many times should they be eaten?
What kind of exercise(s) should be done to build the muscles?
A Healthy Weight Gain Diet Plan Please?
My nutritionist is terrible & I dont have any options for getting a new one because of our health plan, so I’m looking for advice on a HEALTHY way to gain weight. My nutritionist said “2500 calories a day”, but it’s hard for me to get all of that in…especially with the food allergies that I have. I have a weak stomach (im sensitive to fats)…but ANYWAYS…i just need some suggestions on how to gain weight in a HEALTHY way…what is a diet that wont just pack fat onto my stomach? i want to gain evenly throughout my body.
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