Hey everyone !

I am just getting into the weight training world. I started not being able to do a single push up and now I can do all kinds! I go to the gym on average 4-5 times a week for about two hours straight. I also work with a trainer at for at least two of the days a week. I use a revovery drink from Herbalife and am on a high protine diet. I want to push my body to see it to it's fullest progression. So far this my current state and I will also include my before picture. This is within a three month time span. Any ideas on ways to improve ?

Hey Alecia!

Looking great!! Your enthusiasm is contagious!

"How to improve" is a loaded question. Without knowing your daily workout routines and macro breakdowns we can't really suggest what to change.

Can you fill me in on your daily workouts and meal plan?

I will do my best to lay everything out. My body fat is at 15 % according to the navy body fat calculator. I am 124 lbs and 5 foot 7 bmr at rest is 1385 and in motion 2390 macros are 1637 cal pro 156 fat 53 carbs 172. Currently I am in a ab training compitition. I do full body workouts in 2 hour sets at least 5 days a week. My food list is the one that is posted in the healthy foods for life on this site . I am going for the six pack and defined muscles on the rest of the body. This is me now

and this is what I am trying to do

r

I filled in two meals on my meal planer but a typical week looks like this

Breakfast

- 2 eggs

-2 turkey sasuage links

-herbalife muti vitamin

-herbalife meal replacemnt shake ( 2 sccops ) mixed with one scoop of the dessert pro mix you use in choclate

lunch

sweet potato

chicken baked no skin no added fat

ither a cup of spinach or a handfull of asparagas

-herbalife muti vitmain

herbalife meal repalcement shake ( 2 scoopts) and 2 scoops of the protine mix

dinner

ither a peice of lean chicken or turkey

brown rice or sweet potato

spinach or asparagas

-muti vitamin

herbalife meal replacement and another scoop of the protine mix you use

snacks are something like

boiled egg

avacdo

bowl of oatmeal

shake or peanuts

before a workout

herbalife protine mix shake

and herbalife prepair ( pre workout)

after a workout

herbalife rebuild 24 g of protine

workouts

are 2 hour sets at least 5-6 days of the week full body weight training

I bumped up my carddio to 3 times a week running on an incline for a mile with 10lbs ankel weights on as fast as I can .. about 6 and a half min to complete sometimes even less time then that

I just bought the get rip 60 system which is basically the same exact thing as the trx just not as expensive

added yor v cut ripped 6 pack abs when i am in the gym at least 3 times a week and trying to get better at your ultimate trx core destuction video everyday at home in addition to that

I do 2 hour weight lifting sessions for full body at the gym at least 4 days of the week

bench press , squats , dead lifts , renigade rows , cable machines , 21's , double arm curls , push ups declined and regular , ovehead raises , pretty much whatever my trainer tells me to do lol .

at home work outs

your 12 min upper body pump tabadda badass video

the trx workouts

squats

weighted luncges

weighted jump rope

push ups

lower ab crunches such as reverse crunches , leg lifts , bicycles , hip raise, russian twist , planks .. Thats 4 sets 30 reps . I am planning on being able to do your ultimate trx core destruction all the way everyday once i get better at it lol !

I hope this helps ! Thank you for all your help!

I guess I should add in that I am doigh high weights and low reps to bulk up in my arms and legs . I also cut out most dairy except the eggs and one glass of 2% milk . No breads or added fat such as butters .. cut way down on my sugar intake as well

Cut out the starch at Dinner...

Add the Oats at Breakfast..

Add Avacado at Dinner..

Have only a small handful of Nuts(about 10)as mid-eve snack.

Also, you need to add in some healthy fats like olive oil, avacado, coconut oil, oily fish (salmon, tuna). I am not seeing any of these unless i am missing something in your meal plan.

John

I should have added that ! That is in the meal plan ! Actually what I am eating from is the list that is on this site under "healthy foods for life" I pick my fats carbs and pro. from that list ! One thing from each group off of that list ! If it's not on the list at the moment I am not eating it ! Here is my up to date progress ! This is within a week! All I did was only eat from  that list ...kept my same macros and added scotts lower ab videos and uped my cardio to running a mile on an incline with 10 lbs ankel weights . I was able to decrease the "pooch"or lower the excess fat I was holding around my lower abdomal area. I was also able to drop a body fat % .