Hello everyone ,
My name is Diana Supinska. I currently live in Calgary, Alberta, but was born in Poland. I have been viewing this website for numerous months now; although I haven't been posting, I am going to start my very own journal here. I came here from DF (Discuss Fitness), where I've seen Atherjen post (great motivator & lovely personality, by the way ) knowledgeable information, as well as her journal. All of you are great inspiration who currently help or have helped a lot of people here, which I truly like and would want to be a part of.
Current Info:
Age: 17 --> 18 in October 30th
Height: 5'3
Weight: Will post when I get on scale
BF %: around 25%-28% I'm guessing
Body Type: Mesomorph with a little endo & ecto characteristics.
Training: 2 years
Goals:
To decrease my bf to around 18% within this year, but ultimately to around 12%. I want to gain lots of lean muscle mass as well as strength along the road.
My cutting diet:
M1 (Pre-workout) - 1c. Oats, 1/2 scoop Whey, 2 Kiwis, 1 tbsp. Flax Meal
M2 (PWO) - 1 scoop Whey, 1 medium Banana
M3 - 4 oz. Chicken Breast, 1 ww Pita, 3 oz. Radishes, 2c. Spring Mix Greens
M4 - 1/2c. FF Plain Yogurt, 1 large Red Pepper, 1 tbsp. Flax Meal, 1 large Apple
M5 - 4 oz. Chicken Breast, 6 oz. Cauliflower, 4 oz. Mushrooms, 3 oz. Onions, 1 Sprouted Grain Tortilla, 2 tbsp. Organic Salsa, 5 Fish Oil capsules
M6 - 1 oz. FF Curd Cottage Cheese, 1 medium Tomato, 5 Fish Oil Capsules
TOTAL: 1790 calories (45% Carbs/39% Protein/ 16% Fat) This is for weight training day. My calories and macros are changed daily to keep my body guessing. Also, my maintenance level is around 2,200 calories because of my physically demanding work and exercise. I want to keep my calories around 1,600-1,850 for an effective fat loss.
Supplements: 1,500mg of Glucosaminie Sulfate
650mg of Calcium
1 Multivitamin
10 Fish Oil Capsules (3mg/EPA)
Would like to add Glutamine soon
Training Split:
Mon - Chest/Triceps/Shoulders
Tues - Cardio
Wed - Legs
Thurs - Cardio
Fri - Back/Biceps
Sat - Rest
Sun - Rest
I am looking forward to some critique about my current training and diet routine to see if it needs some tweaking, in order for me to reach my goals. I hope you all have yourselves a great day!
My name is Diana Supinska. I currently live in Calgary, Alberta, but was born in Poland. I have been viewing this website for numerous months now; although I haven't been posting, I am going to start my very own journal here. I came here from DF (Discuss Fitness), where I've seen Atherjen post (great motivator & lovely personality, by the way ) knowledgeable information, as well as her journal. All of you are great inspiration who currently help or have helped a lot of people here, which I truly like and would want to be a part of.
Current Info:
Age: 17 --> 18 in October 30th
Height: 5'3
Weight: Will post when I get on scale
BF %: around 25%-28% I'm guessing
Body Type: Mesomorph with a little endo & ecto characteristics.
Training: 2 years
Goals:
To decrease my bf to around 18% within this year, but ultimately to around 12%. I want to gain lots of lean muscle mass as well as strength along the road.
My cutting diet:
M1 (Pre-workout) - 1c. Oats, 1/2 scoop Whey, 2 Kiwis, 1 tbsp. Flax Meal
M2 (PWO) - 1 scoop Whey, 1 medium Banana
M3 - 4 oz. Chicken Breast, 1 ww Pita, 3 oz. Radishes, 2c. Spring Mix Greens
M4 - 1/2c. FF Plain Yogurt, 1 large Red Pepper, 1 tbsp. Flax Meal, 1 large Apple
M5 - 4 oz. Chicken Breast, 6 oz. Cauliflower, 4 oz. Mushrooms, 3 oz. Onions, 1 Sprouted Grain Tortilla, 2 tbsp. Organic Salsa, 5 Fish Oil capsules
M6 - 1 oz. FF Curd Cottage Cheese, 1 medium Tomato, 5 Fish Oil Capsules
TOTAL: 1790 calories (45% Carbs/39% Protein/ 16% Fat) This is for weight training day. My calories and macros are changed daily to keep my body guessing. Also, my maintenance level is around 2,200 calories because of my physically demanding work and exercise. I want to keep my calories around 1,600-1,850 for an effective fat loss.
Supplements: 1,500mg of Glucosaminie Sulfate
650mg of Calcium
1 Multivitamin
10 Fish Oil Capsules (3mg/EPA)
Would like to add Glutamine soon
Training Split:
Mon - Chest/Triceps/Shoulders
Tues - Cardio
Wed - Legs
Thurs - Cardio
Fri - Back/Biceps
Sat - Rest
Sun - Rest
I am looking forward to some critique about my current training and diet routine to see if it needs some tweaking, in order for me to reach my goals. I hope you all have yourselves a great day!