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Workout Plan

BeFitBri2
BeFitBri2 Posts: 35 Member
edited November 2024 in Goal: Maintaining Weight
Hey there, fitfam! I just finished up 3 months with my personal trainer. Since I will no longer be working out with her I wrote myself a workout outline. People who are knowledgeable about lifting please review and let me know if this is a good plan and if you think not, give me some tips to improve my plan. Thank you in advance!
Specs:
21 YO F
5'0"
98 lbs.
1600 cals/day
40%C, 35%P, 25%F
Goal: Maintain weight and continue to lose fat while gaining muscle.

Monday: Back/Biceps/Cardio
Tuesday: Legs/Abs
Wednesday: Chest/Tris
Thursday: Shoulders/Abs/Cardio
Friday: Legs
Saturday: Cardio/Abs
Sunday: Rest

Replies

  • Kr15by
    Kr15by Posts: 78 Member
    IMO, Too much training and not enough time to recover. I would split it up so you have rest day on Wednesday or Thursday too. Apart from that it looks like a decent split.
  • Kr15by
    Kr15by Posts: 78 Member
    Also, protein content is a little high for your weight. Should maybe change the Macros to 50,30,20. You should have a bit more energy from the carb increase with this too.
  • bioklutz
    bioklutz Posts: 1,365 Member
    Check this thread out: http://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1

    Are you sure that is enough calories? If you are a chef, you probably spend a lot of time on your feet. Plus you are working out 6 days a week. http://scoobysworkshop.com/calorie-calculator/ I put your stats in this calculator (I assumed 3-5 hours a week working out based on what you said you were doing) and 1949 was the recommended daily calorie consumption. The calculation is just a starting point to figuring out your calorie needs but it is pretty far off from 1600 you said you were eating.

    I am 41, 5' 0", 100ish pounds and I eat 1900 - 2000 calories a day (a little more calories than the calculator recommended for me).
  • BeFitBri2
    BeFitBri2 Posts: 35 Member
    bioklutz wrote: »
    Check this thread out: http://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1

    Are you sure that is enough calories? If you are a chef, you probably spend a lot of time on your feet. Plus you are working out 6 days a week. http://scoobysworkshop.com/calorie-calculator/ I put your stats in this calculator (I assumed 3-5 hours a week working out based on what you said you were doing) and 1949 was the recommended daily calorie consumption. The calculation is just a starting point to figuring out your calorie needs but it is pretty far off from 1600 you said you were eating.

    I am 41, 5' 0", 100ish pounds and I eat 1900 - 2000 calories a day (a little more calories than the calculator recommended for me).

    I don't work as a chef. I have a desk job.
  • BeFitBri2
    BeFitBri2 Posts: 35 Member
    Kr15by wrote: »
    Also, protein content is a little high for your weight. Should maybe change the Macros to 50,30,20. You should have a bit more energy from the carb increase with this too.

    Thank you for your input.
This discussion has been closed.

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