hi everyone,


new to this site,and a new body building(wanna get pretty lean) enthusiast.

weight:46kg
height:5'1 1/2"
body fat: 25%
sex:f

goal:really don't care how much i weight as long as i increase lean mass in moderation.
body fat=16-18% for now
time:3 months


breakfast diet:

1whole egg,2 egg whites,green pepper,onion
orange juice

pre lunch:
low fat yogurt,protein shake

lunch:
rice in moderation,chicken+vegetable

post lunch:
tuna in water,apple

pre workout:whey protein

post workout:glutamine

dinner: turkey sandwhich or lean meat with potato or rice.


workout:

monday-friday
treadmill interval intensity running for 20 minutes.
skip rope for 10minutes.

monday,wednesday,friday
weights in the pm:
reps-15-20, set 2-3

dumbbell one arm row
incline bumbbell press
dumbell shoulder press
standing calf raise
bumbell curl
overhead dumbell extension
bumbell squat
stiff legged deadlift
unassisted push up
bicyclecrunch
lying leg raise
crunch

tuesday & thursday
pilates for 20 minutes.

so comments anyone?thanks for your help!