Have you been reading the help that has already been given??

Have you been reading the help that has already been given??

^everything he said. And get some carbs in your diet. More than 80g!!

 

Have you been reading the help that has already been given??

1273 is your BMR - not maintenance. Your BMR is what you'd burn lying in bed all day. Then you multiply that by an activity factor based on your activity levels - somewhere between 1.2 and 1.6.

 

Have you been reading the help that has already been given??

And how long have you been lifting?

Try a full body 3 x per week. Squat, deadlift, bench press, overhead press, lat pulldown/chin ups, seated row. 4-5 sets, 6-8 reps. Don't work to failure. Your workout is just about worthless. Unless you add all the other above stuff to it.

 

Have you been reading the help that has already been given??

Thursday workout was:

lying leg curls 12/60 9/70 8/70
Crossover reverse lunge 15/12 15/12 15/12 15/12
leg extensions 8/60 8/60 8/60
Seated leg curls 10/70 8/80 10/80
Leg press 15/120 15/140 10/160
monster walks with resistance band and weights 40lbs 6 times at 10 "side lunges" each

Barbell Side Squat 10/30 10/30 10/30 10/40

My daily diet is:

1.4 egg whites, 1 whole egg
oats

2. 4 0z chicken breast
1 cup of green beans or broccoli

3. Whey Protein with almond milk

4. 4 oz white fish
2 cups of spinach 1 tables spoon of olive oil

5. 1 oz of almonds, unsalted

6. 4 oz chicken breast
4 oz of sweet potato

I will sometimes replace one of the meals with a protein waffle

I also just order the book about 2 days ago so waiting for it to come in, I also wear a body bugg to try and keep track of activity and calories burnt

Took my measurements and they are

Chest 34
Bicep

 

Have you been reading the help that has already been given??

Last edited by Lolblondie; Yesterday at 09:12 AM. Reason: left off the 1 table spoon of olive oil with the spinach

 

Have you been reading the help that has already been given??

There is nothing more that needs to be said, read all then links that were posted.
1.you need to eat more, 1200 is NOT your maintenance level
2. You need a better weight routine. Don't bother with the isolation rubbish, just squat, deadlift, press (bench and overhead) and rows. 3 x a week. And heavy.
3. Up your carbs so you actually have the energy for the above.
4. Dont worry about 'clean'.

 

Have you been reading the help that has already been given??

Yes I have. I was actually typing that out because he asked for it. All I am asking for is some guidance and help. I have the material ordered, I WILL adjust my work outs, but, asking for help or screwing myself up are my options. I am taking in all I can, but like every person starting out, I don't know everything. Thank you all for your help and the links provided. I don't know if I don't ask.