Any diets/work outs that really work for you?

Discussion in 'Fitness & Nutrition' started by lorimichelle04, Feb 26, 2007.

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  1. lorimichelle04

    lorimichelle04 New Member

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    I'm a 20 year old female who wants to lose about 5-10 pounds, I weigh around 120 and I'm 5'6", I'm mostly looking to tone my stomach and legs and lose my hip fat and belly pouch. I try to go to the gym on a regular basis but because I don't get results I've been slacking. Is it harder to lose the weight when you don't have a lot to lose? Also, does anyone have a good diet and/or work out plan that actually works..and quick! It's almost summer and I want this fat gone:noes:
     
  2. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    meat, leaves, and berries diet
     
  3. GTLifter

    GTLifter Banned

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    Durty Durty ATL Niggah
    Mon - Legs
    4 sets leg ext 10-15reps
    4 sets squat 6-10 reps
    3 sets leg press 10-12 reps
    4 sets leg curl 10-12reps
    3 set db stiff legged or walking lunges

    Tues - Chest
    4 sets incline db or barbell 8-12
    3 sets flat db or barbell 8-12
    3 sets db fly or machine 12-12 reps
    2 sets weighted dips

    WED OFF

    thur - back
    bodyweight pullups 4 sets upto 15
    bent over row barbell or db 4 sets 8-12
    front pulldown wide or narrow (switch it up) 3 sets 8-10
    cable row 3 sets 6-10
    behind the head(ya ya they're bad blah blah blah) 2 sets 15 reps Medium easy weight...just squeeze.

    fri - shoulders/arm
    3 sets db press or front military 8-10
    3 sets side laterals 10-12
    3 sets reaer lateral machine or db 10-12
    6 sets shrugs behind the back for 3 sets and too the front for 3

    tris
    3 sets 10-15 rope pushdown
    3 sets french curl bar or machine 6-10
    3 sets reversed push down (palms facing) 8-10

    bis
    3 sets barbell curl or cambered bar 8-12
    3 sets preacher machine or db/barbell 8-12
    2 sets hammer curl db or rope 10-15
    wrist curls 13-20 reps 2 sets
    Do abs mon-thur

    Do calves tue-fri

    Practice things like drop sets and giant sets on certain weeks as well. Say on bench you decided to do a 3-4 rep weight...well after you get 3-4 drop it in half and do another 12 right away...push yourself.

    DIET

    meal 1
    6 eggwhites 2 yolks
    3/4 cup oatmeal water or 1% milk
    one scoop whey protein
    meal2
    can of tuna
    1/2 cup rice
    light italian dressing(olive oil)
    meal 3
    6-8oz chicken
    5oz sweet potato
    1/2 cup green beans
    1 tbsp peanut butter
    meal 4
    1 can of tuna
    1/2 cup rice
    light italian (olive oil)
    train
    meal 5
    2 scoops whey, 1 gatorade
    meal 6
    6-8oz sirloin or steak
    large dinner salad with red wine vinegar/olive oil
     
  4. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    it's a chick you mongoloid
     
  5. GTLifter

    GTLifter Banned

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    I know.
     
  6. lorimichelle04

    lorimichelle04 New Member

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    Yea I don't want to get all buff and manly.....but half of the workout sounds ok
     
  7. GTLifter

    GTLifter Banned

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    the path to "toned" and "swole" is the same.
     
  8. evolude

    evolude OT Supporter

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    Hi, I'm a xx yr. old male that weighs 170 lbs. I have some fat around the belly area too. I want to lose that and gain 10 lbs. of LEAN muscle quick!!! Summer is right around the corner!!! What can I do???
     
  9. wtf

    wtf New Member

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    you wont, getting "buff and manly" is harder than you think :noes:
     
  10. GTLifter

    GTLifter Banned

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    Durty Durty ATL Niggah
    Mon - Legs
    4 sets leg ext 10-15reps
    4 sets squat 6-10 reps
    3 sets leg press 10-12 reps
    4 sets leg curl 10-12reps
    3 set db stiff legged or walking lunges

    Tues - Chest
    4 sets incline db or barbell 8-12
    3 sets flat db or barbell 8-12
    3 sets db fly or machine 12-12 reps
    2 sets weighted dips

    WED OFF

    thur - back
    bodyweight pullups 4 sets upto 15
    bent over row barbell or db 4 sets 8-12
    front pulldown wide or narrow (switch it up) 3 sets 8-10
    cable row 3 sets 6-10
    behind the head(ya ya they're bad blah blah blah) 2 sets 15 reps Medium easy weight...just squeeze.

    fri - shoulders/arm
    3 sets db press or front military 8-10
    3 sets side laterals 10-12
    3 sets reaer lateral machine or db 10-12
    6 sets shrugs behind the back for 3 sets and too the front for 3

    tris
    3 sets 10-15 rope pushdown
    3 sets french curl bar or machine 6-10
    3 sets reversed push down (palms facing) 8-10

    bis
    3 sets barbell curl or cambered bar 8-12
    3 sets preacher machine or db/barbell 8-12
    2 sets hammer curl db or rope 10-15
    wrist curls 13-20 reps 2 sets
    Do abs mon-thur

    Do calves tue-fri

    Practice things like drop sets and giant sets on certain weeks as well. Say on bench you decided to do a 3-4 rep weight...well after you get 3-4 drop it in half and do another 12 right away...push yourself.

    DIET

    meal 1
    6 eggwhites 2 yolks
    3/4 cup oatmeal water or 1% milk
    one scoop whey protein
    meal2
    can of tuna
    1/2 cup rice
    light italian dressing(olive oil)
    meal 3
    6-8oz chicken
    5oz sweet potato
    1/2 cup green beans
    1 tbsp peanut butter
    meal 4
    1 can of tuna
    1/2 cup rice
    light italian (olive oil)
    train
    meal 5
    2 scoops whey, 1 gatorade
    meal 6
    6-8oz sirloin or steak
    large dinner salad with red wine vinegar/olive oil
     
  11. evolude

    evolude OT Supporter

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    Ewwww... that's gonna turn her in to looking like Ronnie Coleman in a couple months!

    Can I just do chest Mon and Tuesday and arms on Thur and Fri??? I don't need legs - I run and bike a lot.
     
  12. GTLifter

    GTLifter Banned

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    yea....it'll be pimp...
     
  13. lorimichelle04

    lorimichelle04 New Member

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    no...no it won't be pimp:ugh:
     
  14. GTLifter

    GTLifter Banned

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    listen, most "diets" are bullshit.....

    read the stickies/archives abotu nutrition and the diet I posted is great but you will have to adjust the calories to loose weight.....also, lift weights and do cardio...


    then come back and ask a serious question
     
  15. igo4bmx

    igo4bmx WHAT WHAT WHAT THE FU OT Supporter

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    pics of you?
     
  16. bigdamray

    bigdamray New Member

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    Ass shot in thong?
     
  17. Genghis.Tron

    Genghis.Tron New Member

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    i recall that Pur posted a (tried and proven) girl diet back then.
     
  18. evolude

    evolude OT Supporter

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    Sorry don't have one...

    but I've seen ones of you. :naughty::naughty:
     
  19. RalphL

    RalphL Active Member

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    post nudes so we can evaluate you and find a proper diet
     
  20. jokka

    jokka OT Supporter

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    GO REDSKINS
    just meats/dairy/pasta/vegies
     
  21. bigdamray

    bigdamray New Member

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    We all know that I'm a slut!!:coolugh:
     
  22. bigdamray

    bigdamray New Member

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    If you want a well known diet or a diet book, I would recommend the south beach diet.
     
  23. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    6 Days a Week Fat Loss Program


    Monday
    1A) Standing DB Press - 4x5
    1B) Deadlift - 4x6-8

    2A) Chin Up - 4x as many as possible
    2B) Swiss Ball Crunch - 4x10-12

    3A) Hindu Pushup - 3x as many as possible
    3B) DB Step Up - 3x12-15

    4A) Hanging Row - 3x as many as possible
    4B) Hanging Knee Raise - 3x as many as possible

    Tuesday
    12-15 minutes intervals on bike 15/45 work:rest

    Wednesday
    1A) 1 Arm DB Row - 4x5-6
    1B) DB Reverse Lunge - 4x8-10
    1C) Alternate Flat DB Press - 4x6-8
    1D) Side Raise on Swiss Ball - 4x12-15

    2A) DB Hang Clean & Push Press - 3x10-12
    2B) GHR - 3x10-12
    2C) Parallel Grip Chin Up - 3x as many as possible
    2D) Incline Reverse Crunch - 3x12-15

    Thursday
    12-15 minutes intervals on bike 30/90 work:rest

    Friday
    Circuit:
    1A) Squat - 3x6-8
    1B) Towel Chin Up - 3xamap
    1C) Janda Sit Up - 3x10-12
    1D) 1 Arm DB Swing - 3x20
    1E) Mountain Climbers - 3x100
    1F) Face Pull - 3x10-12
    1G) Sledgehammer Swings - 3x12-15
    1H) Reverse Hyper - 3x20
    1I) Bench Press - 3x6-8

    2) Jump Rope - 15-20 minutes

    Saturday
    Hill sprints or bike

    Sunday
    Off
     
  24. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    3 days a week


    Monday
    1A) Squat - 3 x 8-10, 90 seconds rest
    1B) Bench press - 3 x 6-8, 90 seconds rest
    2A) Back extension - 3 x 12-15, 90 sec. rest
    2B) Reverse grip pulldown - 3 x 7-9, 90 sec. rest
    3A) Reverse crunch - 3 x 12-20, 60 sec. rest
    3B) Barbell shrug - 3 x10-12, 60 sec. rest
    3) Interval training on bike - 30 seconds sprint, 90 seconds coast
    Repeat each interval 6 times

    Wednesday
    1A) Dumbbell step up - 3 x 12-15, 90 sec. rest
    1B) 1 arm dumbbell row - 3 x 6-8, 90 sec. rest
    1C) Swiss ball crunch - 3 x 10-12, 90 sec. rest
    2A) Lying leg curl - 3 x 8-10, 75 sec. rest
    2B) Standing dumbbell press - 3 x 10-12, 75 sec. rest
    2C) Barbell curl - 3 x 8-10, 60 sec. rest
    3) Intervals on bike - same as Monday

    Friday
    1A) Deadlift - 3 x 6-8 x 90
    1B) Incline dumbbell press - 3 x 8-10 x 90
    1C) Decline sit up - 3 x 12-15 x 90
    2A) Dumbbell lunge - 3 x 10-12 x 90
    2B) Parallel grip pulldown - 3 x 10-12 x 90
    2C) Side torso flexion on swiss ball - 3 x 12-15 x 90
    3) Intervals on bike - same as Monday
     
  25. Uglybob69

    Uglybob69 I miss beer.

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    :rofl::rofl::rofl: For some reason I busted a gut over that so hard :rofl::rofl::rofl:
     
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