gym routine help?

[lucretiamottcuh]

hey guys, is started going to the gym today with my cousin
i'm in germany at the moment until the 18th and i have about 3 weeks to work out and stuff
me and him will be going everyday except saturdays and sundays
what do you guys recommend be a good routine i can have throughout the week? like, what days should i do what and how much of it?
and then what's the best food i should be eating for cutting down and loosing a few pounds, getting a little more muscle and firming up?
i'm 6', 16 y/o, female, around 198 pounds
any help is appreciated

[Fed372]

Well that is a pretty open question. CUTTING and building muscle fast is kinda a hard thing to balance. But here we go.

Diet first:

Six Meals a day, Small meals but filling. Rule of thumb is 1gram of protien for each pound of lean mass. so for starters you need 198grams of Protien a day.

SAMPLE DIET:

Breakfast: 1 cup Quaker oats cooked, 2 scoops Whey protien In water or Skim milk( if you have it)
snack: apple(or some NON fat Yogert)
Lunch: Skinless Chicken breast a vegie and Brown Rice
Snack: 2 scoops Whey in water or SKIM milk
Dinner: a fish( Orange Roughy is non fatty) Veggie again and Maybe some Skim Milk

Now Drink a gallon of water a day, No Pepsi, Mt Dew or any of that!!!!


Now onto the work out!!!! Here is what I am currently doing:

Monday: Bis/Tris and Abs.3 exercies per body part, 4 sets of 10 reps each. Abs. 75 crunche, 75 Leg raises, and 75 side crunches

Tuesday: Chest and abs Same sets as monday

Wednesday: Shoulders and abs Same sets 4/10

Thursday: Back and abs Sams sets 4/10

Friday: Legs and abs now here I do 3 exercises and same ab workout.

Sat/Sun: Rest!!! But keep up the diet...

Cardio is key also for cutting fat. I do 1/2 hour of cardio fist thing every day, Monday Thru Friday on an empty stomach come home and EAT my first meal. then workout in the PM.

That about sums it up man, Same thing for 3 weeks should get you on a good path. I am down 35 pounds in 1.5 months and have 16.5 inch arms flexed and down to a 34ish inch waist from a 40ish.

Best of luck to you.
Fed

[lucretiamottcuh]

damn
down 35 pounds in a month and a half?
just by doing all of that?
sounds like a good deal
thanks for the advice :D

[Fed372]

well it sounds easy on paper my friend. But Like I said diet is key. If you don't eat to lose you won't works both ways, If you don' eat enough to gain you won't.