WEIGHT LOSS MOTIVATION 148 pounds. 47 pounds lost!

http://dashdiets.info/ Workout Plan:Cardio:-I run 4-5 times a week anywhere from 25 minutes to 100 minutes. I occasionally do sprints with a friend at the gym and sometimes do spinning. Sometimes I will jump rope too but that mostly frustrates me hahaWeights:I split up legs, arms, and then shoulders/back.Leg Day:-knee extension machine: 85 pounds 4x12-Lunges on track :10 lb weight 4 x 12 each leg-knee flexion machine (hs curl): 35-40lb 4 x 12-single leg lunge off becnh: 10 lb weight each hand 4x12 each leg- Squat machine: 140 lbs 4 x 12Arm/chest Day- Bicep Curl: 15 lb 4 x 12- tricep extension on cable column: 60 lbs 4 x 12- bench press: bar 5 pounds on each side 4 x 12- Incline chest fly: 20 lbs 4 x 12Shoulders/BackLat pulldown: 70 lbs 4 x 12rows: 75 lbs 4 x 12shoulder press fw: 15 pounds 4 x 12lat shoulder raise: 15 lbs 4 x 12I do abs whenever I feel like it hahaSo in conclusion..yes I lift, yes I think I use decent weight but I still don't worry about buffing up..it won't happen. I (and most women) don't have to testosterone for it. But I'm not at the gym doing tons on exercises..just a few.And I always have protein after a workout..I use GNC's..I think chocolate is good. Amp extreme 60. You mix it with milk it tastes like chocolate milk. Really, it's good. After a workout though, I usually wll mix with water. ps Blender bottles are a Godsend.DIET:as for eating, i try not to eat too many carbs after lunch.Breakfast:1. wheat bread with peanut butter or2. Oatmeal and protein shake ( fat free milk chocolate protein powder) or3. Wheat toast and eggs (1full egg, 1 egg white)Snack:fruit (I love honey dew and pineapple so I eat that a lot) andsome protein..spoon of peanut butter or almonds usually.Lunch:Chicken, steamfresh veggies, minutes brown or brown and wild riceorsome kind of wrap on wheat tortilla..usually chicken pr veggie and cottage cheese on the side. 1% milkfat.SnackProtein bar. I eat supreme protein. They are AMAZING. Best bars I have ever had..taste like candy. They are carb conscious and some people try to stay away from sugar alcohol but they don't bother me lol. Really they are good and don't have that horrible protein bar taste. I get mine at CVS and GNC. idk where you will find them. (Cookies and creme are really good!)Dinner:1. Salmon/ fish and veggies2. Salmon salad --ff feta cheese, red onion, light balsamic3. Chicken instead of fish if I didn't eat it for lunch4. Ground turkey with taco seasoning and mix it with salsa and fat free cheese and ff sour cream 5. turkey chilli.Snack (if hungry later)cottage cheese or nuts or something else with protein and not many carbs.And I drink A LOT of waterI hope this helps, I know it's kind of strict..just stay away from empty carbs, lots of SATURATED fat, and too much sugar (I don't count fruit!)and I'm 5'6

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[Yepitsliz]

im down 14 pounds, im trying so hard to get into the 140's lol im at 152 now so im close! greatt job!