Diario de JenzNfriendz, 18 jul. 11

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For those who like to follow my plan:

In take::: (Give or take 10%)

1. Protein: (Male- 1.3g*weight)(Female- .9g*weight)
2. Fiber: (Male- .2g*weight) (Female- .2 g*weight)
3. Carbs: (Male- .9g*weight) (Female- .75g*weight)

My Intake for Month 2:::
1. 110.16g
2. 24.48g
3. 91.8g

No more than 20% fat or 1200 calories

JenzNfriendz exercise plan!!!

Month 2

4 Weeks:
Monday- 60 min Cardio/ Abs
Tuesday- 45 min cardio/ Back and Bi
Wednesday- 60 min cardio/ Abs
Thursday- 45 min cardio/ Legs (split train)
Friday- 60 min cardio/ Abs
Saturday- 45 min Cardio/ Chest and Tri
Sunday- Legs/ Abs

Month 3 (Split training and exercise mix everyday)

4 weeks:
Monday- Chest/Abs (Morning): 45 Cardio (Night)
Tuesday- Back (Morning): 60 cardio (Night)
Wednesday- Shoulders/Abs (Morning): 60 Cardio (Night)
Thursday- Arms/Abs (Morning): 45 Cardio (Night)
Friday- Legs and Abs (Morning): Rest (Night)
Saturday- Hike/Cardio 2 hours
Sunday- Back (Morning): Legs or Cardio (Night)

Note: Cardio is either running or swimming

Ver Calendario de Dieta, 18 julio 2011:

328 kcal

Grasa: 7,84g | Prot: 26,88g | Carbh: 36,74g. Desayuno: grape concord jelly, plain toast. Almuerzo: chicken. Pasa Bocas / Otros: Hard Granola Bars. más...

Apoyo

Comentarios

Besides the fact that I'll eat more calories (1472) I really like this plan...

18 jul. 11 por el miembro: NoChubbyMom

everyone consumes different amt of calories depending on weight and so forth. You should do it with me! I love motivators! =)

18 jul. 11 por el miembro: JenzNfriendz

Goal should most likely be met by the end of Month 3, and Month 2 starts today. (I started late in June haha).

18 jul. 11 por el miembro: JenzNfriendz

For the strength training are you doing max reps or a set number?

19 jul. 11 por el miembro: NoChubbyMom

I do a minimum of 9 exercises per muscle group, 4-10 sets (depends on the muscle group and exercise). As of reps, I will do about 15-20 for upper body, 25-35 for lower because that's where my body holds fat, and 35-50 for core. Although, on the last set, try maxing out. You want your body to be sore and feel it. You will get more results if you know your body got a good workout for the day. Plus, you'll reduce more stress haha.

20 jul. 11 por el miembro: JenzNfriendz

I also found some supplements you might be interested in. One is called "Femme Leand and Balance". It manages weight, balances food intake, and balances hormones/estrogen. There is a protein tub I found that not only is low in carb and high in protein like all tubs, but it also contains high fiber! and it supports thermogenesis. It's called Max Lean Protein.

21 jul. 11 por el miembro: JenzNfriendz


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