Girly in need of a lil help

[xxx_KILLER_x]

Hey,
So I'm trying to get back into shape again and have been working out a few times a week (mainly weights and a lil cardio), but I don't really know what kind of a routine to follow to get my desired results (I want muscle like Chicken Tuna if that helps lol). Currently, I weigh 113 and I am 5 feet tall (or short i guess ahaha) When I lift weights I do a split of back/biceps, quads/hamstrings/calves, and shoulders/triceps/chest. When I do these work outs i do 3 sets of 8-10 reps. I am also taking no supplements, just whey protein after weights. And, my diet has not changed from before so I need some help with that. Any suggestions are appreciated.

Thanks

Killer

[Theironman117]

k, you could instead of quads/hamstrings/calves, just call that legs, and as of your workout routine, I would suggest to do instead of 8 to 10 reps try and do endurance, and power. what I mean is that you need to do between 3 to 6 reps for power and 12 to 15 reps for endurance. so if you need some guidance start off your 3 sets with 1 set of endurance, then a set of power than a set of whatever you can do; basically until failure. and if you need some help with gaining "chicken tuna" muscle, try and add egg protein to your diet; i mean like 2 or 3 scrambled eggs during the day. Also stick with lean beef, preferably 97% lean beef, and always eat veggies. stay away from sweets and potato chips. Also if you need to before and after your workouts consume 1 scoop of whey protein. white rice, and plain bagels are good post-workout supplements. Also dont forget about cardio...do at least 1 to 3 days of running in your workouts.

[GuyJin]

If your split is working for you, keep at it. For legs, I'd work on squats and/or lunges, leg curls and calf raises (if they're weak) and perhaps some stomach work after it. Lunges are great for firming up your butt, and they also give the hamstrings a good workout as well. Reps should be between 8-12 on all exercises, although you might want to go a bit higher on calves i.e. up to 15 or more, but that's your choice.

The other days--chest, for example, the only thing I'd stay away from is the flat barbell bench; do inclines of some sort instead and some flyes to give your chest a "higher" look.

As for diet, stick to drinking lots of water and a little milk if you like; no booze (except on rare occasions) or fruit juice, although a little after a workout is okay. Cut out any and all fried foods and add in a lot of fresh veggies, lean meats and having a protein drink after you train is okay as well. If you're trying to lose weight, just add up the calories you eat in a day and cut down slowly; onc you start losing weight, you'll know how much you need to eat to lose, maintain, or gain.

Cardio: Do it after you work out, maybe a gentle 15-minute walk on an incline or a walk outside when the weather is good. (I'm from Toronto, and I know the winters are bad there). Don't do too much, as you may end up burning muscle along with any fat you may have. Doig it two to three times a week for about 15-20 minutes is okay for now; monitor yourself and see how it goes.

Good luck.

[xxx_KILLER_x]

Thank you both so much... still any other info is much appreciated

[Leyton Stone]

Have you read this? It's from ChickenTuna's profile:

Weight Training: 3 time a week

Monday: Back/Biceps

Pull ups 4 sets of 5 (unassisted)
Lat Pull Downs 3 sets of 8-10
One armed dumbbell rows 3 sets of 8-10
seated rows 3 sets of 8-10
bicep curls 3 sets of 8-10
hammer curls 3 sets of 8-10

Wed: Chest/Shoulder/Triceps

Bench press 3 sets of 8-10
Dips 3 sets of 8 (unassisted)
Shoulder press 3 sets of 8-10
pec deck flyes 3 sets of 8-10
chest press 3 sets of 8-10
skull crushers 3 sets of 8-10

Fri: Legs
Squats (ass to grass) 3 sets of 8-10
Deadlifts 3 sets of 8-10
Walking lunges 3 sets of 20 steps
Leg extensions 3 sets of 8-10
Leg curls 3 sets of 8-10

For ABS,... I don't do any direct ab work, but I hold my abs/core tight during ALL weight training exercises. Deadlifts and Pull ups really work my abs the best. (I don't recommend using the assist feature for pull ups, I see too many people ride it like a Disney Land ride and it makes it way too easy to put in zero effort which produces zero results)


Cardio 5x a week for 30 minutes (usually an exercise video)

I use the exact same method all year round, of lifting as heavy as I possibly can and I don't overcomplicate things.. If I can get to 10 reps without struggle, I will increase the weight.

What works for me is not finding some miracle workout program, but doing my program CONSISTENTLY, putting in a lot of effort when I'm there, and never skipping a session. Any program can be improved but without consistency, I would not see any results.

Also, no matter how consistent I am with my work out program, it is only about 10 percent of the picture. So it wouldn't even matter how consistent my working out was if I was eating crap all the time. Eating right is the best way for me to see my hard work pay off.

[xxx_KILLER_x]

Yes I have read that, but her and myself are very different people in a lot of ways (mainly age, height, etc) so I know what works for one isn't going to work for all. I wanted some more some what personalized help.

[lambchop4life]

Originally Posted by xxx_KILLER_x

Hey,
So I'm trying to get back into shape again and have been working out a few times a week (mainly weights and a lil cardio), but I don't really know what kind of a routine to follow to get my desired results (I want muscle like Chicken Tuna if that helps lol). Currently, I weigh 113 and I am 5 feet tall (or short i guess ahaha) When I lift weights I do a split of back/biceps, quads/hamstrings/calves, and shoulders/triceps/chest. When I do these work outs i do 3 sets of 8-10 reps. I am also taking no supplements, just whey protein after weights. And, my diet has not changed from before so I need some help with that. Any suggestions are appreciated.

Thanks

Killer

5 feet tall damn hott hott