Help me revise my workout plan

Monday
Club Boxing Circuit (bag work, pushups, abs, running, jumping jacks, punching without a bag)
Yoga

Tuesday
Yoga

Wednesday
Kickboxing Cardio (pushups, jumping jacks, working on kicks/punches, jogging)
*Hip hop dance

Thursday
Lifting (legs/glutes)
Kickbox Cardio

Friday
Lifting (arms/chest/shoulders/back)
Yoga

Saturday
day off

Sunday
Club Boxing
Yoga

*Only get to take it 1-2 times a month

Sometimes I'll lift on Tuesdays - if I just do Yoga I'll go in on Saturday and do it instead. I also play DDR once or twice a month after Tuesday yoga.

I could also use suggestions for specific types of lifting to do. The freeweights (actually the entire area) at the gym are always hogged up with the body builder types so I can only use machines (though there's about 20 or 30 different kinds and 2 of each so variety is not a problem). I can't really change the time I go or anything.

But while I feel well worked, and everything seems to be going well, I think I could do with a little revision. The lifting can be moved around at will (I'm availible to go in any day of the week), but obviously the classes can't.

Also: pre/post workout shakes? yes/no? I usually make a serving of muscle milk (with skim milk) and drink half before/half after for the energy. I eat the Met-rx Big 100 protein bars too - but not so much because I feel I ZOMG NEED PROTEIN - they really REALLY help the cravings for sweets. I don't eat the bars on the same days as the shakes though.

Appreciate the help, thanks.

Other than splitting up your arms chest shoulders back workout day you do more physicical activity than most/all girls I know.

You really should be using free weights. For legs squats/deadlifts.
For shoulders military press
For chest bench
for back bent over rows.

no need to do specific arm work as they will get pleanty of work helping you do those other lifts.

I would also look into how many calories are in the Met rx bars and the muscle milk. it may be a bit too high.

Starting in august they'll be adding a class that is a weighted work out that I plan on taking. I just don't really have the time to stand in a literal 15-20 minute line for the free weights.

I do a lot of (unweighted) squats as is in the classes, but I'm definitely not opposed to adding in some weighted ones on Saturdays. When I do go in on Saturdays the studio is empty so I usually go in there and go through a yoga routine. I could probably snag a couple of free weights for squats. Is there a weight you'd recommend for someone who doesn't regularly do weighted squats?

I would also look into how many calories are in the Met rx bars and the muscle milk. it may be a bit too high.

The bars are 360 calories - the muscle milk of course is a bit higher (350 for the muscle milk, 173 for the milk - that's 16oz, I usually only drink 4-8 pre-workout and 4-8 post...depending on how I feel). More often than not I just toss a scoop of protein powder in some skim milk and call it a day, but the muscle milk really helps with energy. I literaly have maybe 2 bars a week (and can only usually eat half at a time) and maybe 1-2 shakes. I have a very small appetite (which everyone calls a blessing but it actually REALLY sucks) and can barely manage 1000 calories a day most days.

Also, how long should a full lifting session take me to complete? Roughly.

I wouldn't worry about how long your lifting sessions take, go with what you're comfortable with but don't be lazy. I spend about 45 minutes, maybe 1.5 - 2 minutes between sets of respectable exertion.

However one thing that jumps out at me is your calorie intake. Simply put, you are going to destroy any muscle gain you might achieve with your caloric intake so low. You simply can't build muscle when you barely have enough calories to maintain basic metabolic function. I'm not sure what your goal is, but with a diet like that you are going to loose both muscle and fat, and your recovery will be slow. Your energy levels are probably already in the shitter.

However one thing that jumps out at me is your calorie intake. Simply put, you are going to destroy any muscle gain you might achieve with your caloric intake so low. You simply can't build muscle when you barely have enough calories to maintain basic metabolic function. I'm not sure what your goal is, but with a diet like that you are going to loose both muscle and fat, and your recovery will be slow. Your energy levels are probably already in the shitter.

I'm working on eating more - it really isn't easy when you always feel so full that the idea of food makes you feel like throwing up. I've talked to a doctor about this awhile ago (I had no appetite for almost 8 days and couldn't really eat all that much), he had no suggestions except "put butter on everything you eat" and "drink whole milk" :mad:.

My energy levels are fantastic surprisingly. I very rarely feel sluggish or fatigued. Usually perky/bouncy when I go into the gym.

Do you know of a caloric needs calculator though? I'm alright now, but wouldn't mind dropping another 10lbs or so to get back into a size 2 (I'm a 4/6 right now depending on the designer) but all I can find are calculators for maintaining your weight.

How the hell do you do arms chest shoulders and back in one day. I would either fucking pass out from exhaustion or be in the gym for like 6 hours.

that's because you're fat

BMR (Basal Metabolic Rate) Calculator: BMR Calculator (http://www.bmi-calculator.net/bmr-calculator/)

Then:

Harris Benedict Formula
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

How the hell do you do arms chest shoulders and back in one day. I would either fucking pass out from exhaustion or be in the gym for like 6 hours.

2.5 hours to do all of that, plus a 1 hour class. It's not that bad. I also probably don't lift as much (in weight) or as long as you.

2.5 hours to do all of that, plus a 1 hour class. It's not that bad. I also probably don't lift as much (in weight) or as long as you.

2.5 hours to work out is a waste of time. You are either tiring out your muscles or you dont know how to work out.

2.5 hours to work out is a waste of time. You are either tiring out your muscles or you dont know how to work out.

Or I don't lift non-stop and take breaks and/or stretch. I love yoga, and days I lift are a great time to throw some in. I'll usually lift for a little and then run through a few of these (http://www.yogayork.com/Sun%20Salutations%20%20b. gif), have some water, lift, run through some more, have some water. Lather, rinse, repeat.

Then after the 2-2.5 hours, I go take a cardio class.

You're working out too long

Keep it to 60-90 mins..

You're working out too long

Keep it to 60-90 mins..

So don't lift on days I have cardio classes? That's easy enough.

Keeping it to 60-90 minutes of class isn't always though - there's a couple days where there's 2 1 hour classes I really like to take back to back. However it's usually something like a cardio/weights class and then yoga (which is a moderate intensity workout but not really cardio). That should be okay right?

Yes, that should be fine.