[tough_lil_gina]

Cardio 3 times a week 45-60 min diff cardio eqiupemnt every time... recumbent bike, treadmill, elipt trainer

Abs 3xweek before cardio

Monday UPPER BODY
Dead Lifts 3x10
Pulldowns 3x10
Rows 3x10
Bench press 3x10
Machine flies 3x10
Cable crossovers 3x10
Shoulder Press 3x10
Front raises 2x10
lateral raises 2x10

Tuesday LOWER BODY
Leg press 3x10
Lunges 3x10
Leg Extensions 3x10
Leg Curls 3x10
Standing calf 3x15
seated calf 3x15

Friday FULLBODY
Leg press 3x10
Leg Curls 3x10
Stand Calf 3x15
Incline DB Press 3x10
Cable Crossovers 2x10
Pulldowns 3x10
Rows 2x10
Shoulder press 3x10
Lateral raises 2x10

Saturday ARMS
Bench Dips 2xfailure
overhead extensions 2x10
tricep pushdowns 2x10
barbell curls 2x10
Incline curls 2x10
concentration curls 2x10

I am trying to lose body fat and build up my muscle mass. I am currently at 140lbs, 5"1, 24 years old

My diet is really clean, I take the following supps...

Multi Vitamins 2 per day
Fish Body Oil 6@1000mg per day
Cranberry extract 2@1000mg per day
Milk thistle 2@200mg per day
CoQ10 2@50mg per day
Vit C 2@1000mg per dy
Calcium citrate 2@150 mg per day

Cayenne and thermos before workouts

Diet is as follows 1700calories or less per day:
Breakfast supplements
protein shake, with extra fibre... low carb and greens

snack... protein bar, low carb

lunch 1 can tuna-or-protein shake-with udos oil

after workout protein shake

dinner
almost anything, as long as within calorie intake, and is clean

As much water as I want all day, low dairy and high fibre as I have problems with my stomache and digestive system

what are your opinions??????


I am also thinking about doing a cycle of clen,whinny, and T3....

I am wanting to compete in amature bodybuilding... lightweight in 1 years time