what am i doing wrong?
I've been working out for almost 3 months(started august 15 and is december 5th) I do this routine
Dumbbell bench press
Warm up 1 x 15 reps
3 sets of 8 reps
Incline dumbbell press
3 sets of 8 reps
Dumbbell squats
4 sets of 10 reps
Alternate dumbbell curls
3 sets of 12 reps
Dumbbell Pullover
3 sets of 12 reps
Ab Crunches
4 sets of 15
X2
Every other day and cardio workout (25 minutes) on the days i don't do dumbell workouts and take friday off. It's probably what i eat, so here goes.
-4 slices of bread
Calories 100 Calories from Fat 10
% Daily Value *
Total Fat 1g 2%
Saturated Fat 0g 0%
Monounsaturated Fat 0g
Polyunsaturated Fat 0g
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 170mg 7%
Total Carbohydrate 18g 6%
Dietary Fiber 4g 16%
Sugars 3g
Protein 5g 10%
Calcium 4%
Folic Acid (Folate) 6%
(multiply that by 4)
-A cup of skimmed milk
-All Bran bran flakes cereal
--------------------------------------------------------------------------------
% Daily Value *
Total Fat 0.5g 1%
Saturated Fat 0g 0%
Sodium 290mg 12%
Potassium 180mg 5%
Total Carbohydrate 27g 9%
Dietary Fiber 5g 20%
Sugars 4g
Protein 4g 8%
Calcium 2%
Iron 30%
Thiamin (B1) 55%
Riboflavin (B2) 4%
Niacin (B3) 15%
Vitamin B6 10%
Folic Acid (Folate) 10%
Magnesium 20%
Panthothenic Acid 8%
Zinc 15%
peanutbutter-
Calories 80 Calories from Fat 45
% Daily Value *
Total Fat 5g 8%
Saturated Fat 1g 5%
Sodium 60mg 2%
Total Carbohydrate 8g 3%
Dietary Fiber 1g 4%
Sugars 1g
Protein 2g 4%
Iron 2%
So that's my breakfast
I have school so i don't really eat lunch, i know it;s bad but i dont ahve time to pack a lunch.
when i get home i drink a cup of skimmed milk, 2 slices of bread with peanut butter
dinner, beans, meat, stuff like that, heres nutitriotional value of beans
Calories 113Calories from Fat 69
% Daily Value*
Total Fat 7.7g12%
Saturated Fat 2.8g14%
Polyunsaturated Fat 0.8g
Monounsaturated Fat 3.7g
Cholesterol 9.6mg3%
Sodium 4.8mg0%
Potassium 979.2mg28%
Total Carbohydrate 6.7g2%
Dietary Fiber 0.2g0%
Sugars 0g0%
Protein 4.3g8%
Vitamin A 0% • Vitamin C 0%
Calcium 3% • Iron 26%
and at night another glass of skimmed milk.
Please try to find something i can fix, I'm 15,i weight 127 lbs. and am 5'7, yes i'm normal-under weight so i can't see how i can lose any more body fat and as you can see eat alot of protein. And also my body fat is 10.6%
i need to see a doctor? u fuoker gtfo and dont right an answer just to fuoknig get pts.
i am adding weights when it gets to easy
September 1st, 2010 - 03:25
what are you trying to acomplish here? if it is toning your body your not doing it right. you at least have to do squats or bench press with an actual weight or something. and you should increase the weight as you go along not do the same. and ask a nutritionist for food stuff
September 1st, 2010 - 03:25
you need to see a doctor serously
September 1st, 2010 - 03:25
do squats! they work really well! good luck! im same age and a girl and i wanna get a six pac lol jk but im working on toning my stomach more! :]
September 1st, 2010 - 03:25
If you are so worried about getting in shape and eating right you should talk to a nutritionist about your diet and visit a gym or the YMCA and ask one of the personal trainers to help you plan an exercise regime. First, you need to know what muscles you want to train. It’s like working on a project that you don’t know the directions for. Good luck.