Check out workout and eating ... help

[ChefKris]

Hello there, I am new to this forum. Im 24 5'2" about 135lbs (i dont weigh myself, dont like to) and I want to drop about 10lbs and mainly tone up. There is the normal area every women wants to , abs, and I want to work on taking the bulk out of calves and thighs.

I work in a restaurant and have a limited time to be able to get a meal in, i work an 8 hour shift most of the time. Here is what I basically eat in a day:

wake up - breakfast is fav part of the day!
(this time depends on the time I have to be at work, no later then 9am)
**a piece of whole wheat toast with 2Tbs. Natural Peanut Butter and 1 tsp. sugar free jam
*egg whites with 2Tbs salsa
*cup of non fat yogurt with a small handful of granola

about 3 hours after that -
banana or 2 hard boiled eggs (no yolk)

3-4 hours after that (lunch) -
*1/2 a turkey sandwich on wheat bread, lettuce, tomato, and mustard with 3 pieces of sliced cantaloupe
*Small chopped salad with some sort of protein and dressing on side (italian)

WORKOUT (between 3-5)
(have a handful of almonds or something very very small)

After workout
*2 scoops of Designer Whey Protein Powder with 1/4 cup each of strawberries and blueberries a splash of OJ
*1 scoop of protein mixed with water and a crystal light packet yummy

dinner -
chicken breast with a cup of veggies (edemame most of the time)
chicken breast with 1/2 cup brown rice
can of water packed tuna with 2 Tbs salsa

before bed I always want to eat everything ive been craving and thats when I fall off the wagon. I live with 2 boys who can eat whatever they want. sometime I am ok and Ill have a few low sodium Wheat thins

So, that is what I eat...this is now workout.... 4 days a week

10 min warm up
rotating these sets... 3 exercises for each muscle group 3x12 (abs 3x30)
back/chest/abs
legs/shoulders/abs
biceps/triceps/abs
30 min cardio

And that is it. I would love your feedback. I just started this routine and Im hoping for results. Ive been "thick" all life and I want to really slim down and do it the right way. Thanks!

[swanso5]

it all looks alright...how long do you go without food during work (8hrs??)...surely yuo casn take a protein shake with fruit there and sip while you work???

training looks good also but without listing the exercises a bit hard to tell...me thinks your not doing the best exercises you could be

keep ab reps below 15 per set if you want to build them up

[SarahPT]

You're doing a good job. Having so many cravings at night might mean you need to eat more during the day though. Especially before your workout. Your workout will be higher quality if it is fueled well.

You may also want to make your morning snack more balanced. Have all meals/snakc be somewhat equal with some carbs and protein is best.

I agree with Swanso, keep ab reps lower. If you can get 30 reps it's too easy for you.

Sarah

[ChefKris]

Thanks...its just a matter of me sticking to the workout more then anything, making the time to go.

Will do on the ab reps lower.

On the work thing, i will start bringing a protien shake to work, thats a great idea. worry is that Im gunna eat too much, especially on the days that I dont go to the gym.

As far as ecercises...
calf raises, leg extension/curl, 3 shoulder exercises with 5lb. plates one in each hand (dont know what they are called), machine bench press, lateral pulldowns, dumbell curl, tri extension, reg cruch, obliqu crunch, and whatever other machines i feel like using. This is where I sort of walk around the gym not really knowing what to do. There are so many machines and big buff guys around and I get intimidated

[swanso5]

i was right with assumption...too many single joint exercises..try these:

squats
deadlifts
inverted rows
pull ups (assited machine if you have one)
push ups
db shoulder presses

a program made of these would get you way quicker results...seek out a good instructor to show you each of these or do some reaeearch of your own

and don't worry about the moron's at the gym either