OK well, first off I want to give a little backround of where I’ve been and where I’m at:
I’m currently 21 years old, 123 lbs. I’m 5’3.
About 11 months ago I weighed 165 lbs, I never exercised, ate the worst foods.
I lost the weight by eating less, and jogging 5-6 days a week. I did some light weights, but didn’t know what I was really doing
in terms of the weights.
I’m in decent shape now when it comes to cardio, I can do 4 miles in 45 mins or 1 mile in less than 9 minutes which a year
ago would have been a crazy thought.
The thing is though, I would eventually want to gain more muscle and be much more defined. I will probably never be able
to attain a six pack because I just don’t think my genetics will allow it, but thats ok, I really don’t desire one, just
a stomach thats reasonably flat and more muscles.
My arms are reasonbly skinny, as is my face, even my legs are not that bad, but my stomach is still really fat, it doesn’t seem to go
away!
For the past month I have changed what I am doing however, instead of jogging 5-6 times a week I now do a full body workout
with dumbells and barbells 3 days a week and 3 off days I do cardio. 1 rest day of walking.
My workout routine has consistend of the following:
Monday, Wednesday, Friday alternating workout A and B
A: (warmup + 3 working sets of each)
10 minute brisk walk
Dumbbell Squats (no squat rack)
Barbell Military Press
Barbell Row
Step-Ups
Ab work
B: (warmup + 3 working sets of each)
10 minute brisk walk
Barbell Deadlift
Barbell Benchpress
Pull Ups
Lunges
Ab work
I do 3 sets of each exercise, doing reps between 6-12, upping reps every workout, when it gets
to 12 I choose a new weight that is hard to do 6 reps of and begin again.
My cardio is 45 mins ~ 4 miles jog on treadmill on 3 of the off days
My diet is not as good as it should be I know, but I have been slowly improving it.
My Diet consists of:
Breakfast: (250 cals)
Oatmeal
Fruit
Snack (250 cals)
Nuts
Fruit
Lunch (300 cals)
Chicken breast, tomato, on whole wheat
Snack (200)
Natural Peanut Butter
Whole wheat toast
Dinner (400 cals)
Meat (grilled chicken, lean beef, baked fish)
Brown Rice
Salad
Snack after workout: (300)
whole grain cereal, milk, almonds
total calories: 1700
I have my current weight chart here:
I have no logs before July, a month ago is where I added the full body weight training.
I’m stuck at 123 lbs, I don’t seem to losing any, thought I seem a little more muscular since weight training?
Could be in my head though.
The thing is I still ‘feel’ fat, even though I’m not nearly as fat as I used to be my stomach is still big.
Is it even worthwhile to try and lose more weight? Do I have low enough bf% to try and gain muscle now?
As a side note, what would you estimate my bf% to be? And are those scales that show body fat accurate at all?
Here are some pictures of where I am at now, looking for some advice on what you would do in my position.
Whether I should try to lose more weight or just try to gain muscle and how.
Weight:
Thanks.