I am new to this board, and want to start by saying hello! I have seen some of the pictures of the female members, and I am totally impressed!!! I am hoping some of you can help me out here, I am desperate for some diet advice!!! Here's a little bit about myself:

I started training seriously about 1 1/2 years ago. Since then, I have lost 20 lbs and 15.5 inches. I am now 5'5" and 140 lbs. My measurements are as follows:

Waist: 27"
Arms: 12"
Hips: 36"
Thighs: 36"
Upper Chest: 32"
Calves: 14.5"

I workout 5 days a week: Resistance training all 5 days and cardio 4 days.

My current diet looks like this (example):

Meal #1: Oatmeal or Cocoa Wheats
Meal #2: Protein Shake (2 scoops optimum 100% whey)
Meal #3: 4 oz. Carrot & Celery Sticks w/ Lite Ranch
1/2 C. Lowfat Cottage Cheese
8 oz. Turkey Breast
1/2 can of Green Beans
Meal #4: Detour Bar (or other protein bar)
Meal #5: 2 Tilapia Fish Fillets
Mixed Steamed Vegetables
Keto Spaghetti (low carb/ high protein)
Meal #6: Protein Shake (2 scoops optimum 100% whey)

The totals for all six meals is:
Calories: 1,760
Protein: 250 g
Fat: 33 g
Carbs: 118 g
I try to set my ratios at 50P/20F/30C.

My upper body is shaping up nicely, but I am pretty unhappy with my lower body. My goal right now is to lose the extra fat I have hanging around on the back of my legs, hips, thighs, and love handles. I want to get down to aboout 130 lbs. and about 15% BF. I don't know what my BF% is now, according to my Accu-Measure calipers, I am at 22%. That doesn't seem right. Does anyone konw if these are accurate? I have stayed at 140 for quite some time now, although my strength has increased and measurements have decreased (so I know I am gaining muscle).

I supplement my diet with glutamine, glucosamine/chondroitin, CLA, a Multi-Vitamin, and am I going to be starting on a NYC and Yohimburn.

Well, that's the deal. Any help or constructive criticism would be GREATLY appreciated!!! Thank you!

Why abs only two days a week? How many excercises per Body Part? Cardio? What excercies? Have you changed your workout up? If so, how long ago? You may need to switch things up if your not seeing any improvement hun. Your diet is great, except for too much protein in one sitting IMO. Tell me a lil more in detail about the excercies you do and the cardio you are doing now. Sorry so many questions.. I just want to be able to help as much as possible. =) PS: The NYC should help .. are you using any thermo right now?

Reply » Can anyone help a girl out?

Friscochick: I usually do 3-4 exercises per body part, alternating exercises from the list below every few weeks. Actually I do abs 3 times a week, which I forgot to put in there (I just switched my schedule). Chest: Flat Dumbell presses Incline presses Flyes Wide Chest Decline presses Back: Wide-grip pull-downs Close-grip pull-downs T-Bar rows Dumbell rows Machine assisted chin-ups Shoulders & Traps: Front raises Lateral raises Dumbell presses Reverse flyes Upright rows Shrugs Biceps & Triceps: Hammer curls Preacher curls Cable curls Barbell curls Incline dumbell curls Skull crushers Cable pull-downs Close grip presses Legs: Deadlifts Hamstring curls Squats Leg extensions Leg presses Seated calf raises Standing calf raises As for cardio, 25 minutes three times a week. Usually running or walking at 5.0 or 6.0 incline on the treadmill. Not using any thermo right now....have used Ergolean in the beginning of my training. Also tried Thermolean and Clenbutrx. Been off for about 3 weeks now. I think you are right about the protein, I didn't realize until today (when I was figuring it out) that I was eating that much! I am going to take your advice about cutting down to one scoop of protein for sure. I appreciate your help!!!

Reply » Can anyone help a girl out?

Your welcome.. add 5-10 minutes to your cardio for awhile. Your workout looks great too.. I have one thing to take out. On leg day, if your doing Squats, there is no need for the leg presses. You can alternate one week on and off if you want to do that. Instead add lunges in place of your presses. IMO SQUATS/LUNGES should be the primary excercies in leg day! Maybe try compound sets, and speed your workout up a lil (smal rest intervals) This will burn more fat. You just need lil fixes and you are doing excellent!

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