Please, any advice on current program

[lilrach]

Hi ladies, I've been reading through many threads about nutrition, workouts, how people have transfered their bodies, etc. however I can't seem to develop any changes... I'd really love to get into fitness modeling, however not sure where to begin!

Below is a typical training and nutrition week for me. I would really appreciate it if anyone could take the time to read through it and pass on any feedback! Many many thanks!

Workout week:
I always run in the morning before breakfast, and generally hit the gym around 3/4pm for 1 - 1.5 hours.

Monday:
AM: 1hr Run
DAY: Work (Nanny)
GYM: Back and Abs
Lat pull down 10-12 x 4sets (complete an ab exercise for active recovery)
BB bent over row 10-12 x 4sets

Seated cable row 8-10 x 4sets
Dumbbell bent over single arm lift 8-10 x 4sets


Tuesday:
AM: 3hr Hike or 45min run
GYM: Shoulders, Glutes and Inner thighs
All is the 10-12 rep with 4 sets and are super-set
-DB shoulder press
-Sumo Squats

-DB Side and front raises
-Glute press machine

-Upright row
-Glute kickbacks

-DB Bent over raises
-Lunges

Wednesday:
AM: Fartlek training (45min)
DAY: Work
GYM: Chest and Abs
Super-set with Abs in between 10-12reps 4sets
-BB bench press
-Swiss Ball DB flies
-BB Incline press
-DB over head

Thursday:
AM: Light run
DAY: 2hr mountain bike ride
GYM: Biceps and Hamstrings
- BB 21's curls
- Swiss Ball hamstring curls

- DB alternating curls
- Machine leg curls

- Lying down cable isolation bicep curls
- Hamstring eases

Friday:
AM: Up-hill sprints
DAY: Work
GYM: Triceps and Quads
- Tricep rope push down
- Squats

- Skull crushes
- Leg extension

- Tricep push ups
- Leg press

- single DB overhead push up
- Lunges

Saturday:
REST

Sunday:
Light cardio (swim or walk)


NUTRITION

B'Fast (after AM exercise approx 10am):
Kiwi fruit
1/4 cup Oats
Fat free yogurt
2 egg whites
Coffee

Snack (12:30)
Apple
4 rice cakes with honey

Lunch (approx. 1430)
Can of tuna
Cucumber, Tomato, lettuce, corn from a can, green capsicum and a carrot
With a drizzle of balsamic and virgin olive oil

Gym at 1600

Dinner after Gym (approx. 1800)
Normally Fish / turkey or chicken with vegies with soya sauce or chilli sauce
OR
Recipe's from Bodybuilding.com

Desert
Strawberries or Pineapple with fat free yogurt and cinnamon


Thank you for ANY feedback!!!!! I look forward to hearing how I can change certain aspects and start achieving goals.

Smiles,
Rach

[Rowyn]

It appears you have a fairly low caloric intake for your activity level, which is high (1 hr cardio, then running around after kids, then gym). Do you track your cals, what do you try to reach on a daily basis? Your diet is pretty low in fat and possibly protein too, for muscle building anyway. What is your height? The stats you gave are all jumbled up.

What are your goals? Muscle building, fat loss...

[rcswent]

It appears you have a fairly low caloric intake for your activity level, which is high (1 hr cardio, then running around after kids, then gym). Do you track your cals, what do you try to reach on a daily basis? Your diet is pretty low in fat and possibly protein too, for muscle building anyway. What is your height? The stats you gave are all jumbled up.

What are your goals? Muscle building, fat loss...

I agree. Chances are good you are not consuming enough calories. Check out Fitday.com or Fitclick.com. Both great (and free!) websites for tracking your calories. Log what you eat and then post the macro breadown on here for us to take a look at

[pyxis804]

I agree. Chances are good you are not consuming enough calories. Check out Fitday.com or Fitclick.com. Both great (and free!) websites for tracking your calories. Log what you eat and then post the macro breadown on here for us to take a look at

Definetely doesn't look like you are eating enough. You may think you are but if you aren't eating enough you are just putting your body in starvation mode and then it will hold onto every little bit of fat you eat. You are burning a ton of calories with those work outs and you need to feed your muscles in order to make any gains. Start eating more and you will be amazed at how quickly your body will respond.

Also...looks like you are eating a lot of fruit. Fruit is good but in moderation, it has a lot of sugar (even though its natural sugar) which turns to fat. Good luck!

[lilrach]

Thank you so much for all your advice ladies! I am currently in the process of writing out a new diet so will keep you posted with what I come up with...

Thanks again!

[onnadafit]

Snacks & pre/post workout would help you get the adequate fuel!!

Thank you so much for all your advice ladies! I am currently in the process of writing out a new diet so will keep you posted with what I come up with...

Thanks again!