Muscle groups, how to break em up and work them

[Sarah]

For a wile when i was trying to lose weight and keep the muscle i had I would do cardio for 45min a day, and on mon, thurs, sat work weights with my upper body on the machines, and on tues and fri is do 50min cardio and work my lower half out.

Im still wanting to lose weight, but more then anything i want to build muscle. How should i break up my muscle groups working with free weights to optimise my workout? I go to the gym every day except wednesdays and sundays.

I was thinking;
M, Th, Sa - Shoulders, arms
Tu, Fri - chest, back, abs, legs

Im fairly new to this so any and all help is greatly appreciated. I would like to get my BF% down, and BB knowledge up to the point that in the near future I can do a small cycle, but i know that that is a ways off.

Thank you

[Quietstorm09]

Im just curious, are you a female?

for your workout, this is what id recommend:

Mon: triceps, chest, abs
Tue: legs, abs
Thur: back, biceps, abs
Fri: legs, abs
Sat: shoulders, abs

You can keep your cardio at 45 min per day if you like.

what does your diet look like? diet is key to your goals here.

[jasthace]

After a 3 month lay off,my goal is the same as yours.To build muscle and burn fat.

This is my plan

Cardio every other day
Weights every other day.

Cardio day diet - eggs/tuna,mixed veges,two pieces of fruit,fish oils before bed.

Weights diet - Small carb meal for breakfast,then protein and veges up till preworkout meal which includes small serving of carbs with protein,post workout meal = carb load + protein.
then back to low carbs, fish oils before bed.

I am coming into shape FAST{week three}

[Sarah]

I am female, 5'2"
I have been eating an average of 1300-1500 cals a day.

Breakfast: Greek Yogurt or 2 slices of plain rasin bread
Snack: 1 serving of wheat thins or a spcial K cereal bar
Lunch: varies usually 200-300 cals
Snack: Pre work out shake 20g protien
Dinner: Varies

I do not eat breads and pastas except on ocasion and in small portions. I try and eat lean protiens atleast 2 servings a day. I eat alot of fruits and veggies.

[Quietstorm09]

Originally Posted by Sarah

I am female, 5'2"
I have been eating an average of 1300-1500 cals a day.

Breakfast: Greek Yogurt or 2 slices of plain rasin bread
Snack: 1 serving of wheat thins or a spcial K cereal bar
Lunch: varies usually 200-300 cals
Snack: Pre work out shake 20g protien
Dinner: Varies

I do not eat breads and pastas except on ocasion and in small portions. I try and eat lean protiens atleast 2 servings a day. I eat alot of fruits and veggies.

OK, i would suggest something like this:

Breakfast: 4-6 egg whites
1 serving oatmeal
Snack: Yogurt topped w/nuts (1/2 cup)
Lunch: 3 oz protein
1 cup veggies
1 serving rice
Protein Shake
Dinner: 3 oz protein
1cup veggies
med size baked potato or sweet potato (6 oz or so)
*Optional late night snack: cotttage cheese (1/2 cup)

I would stay away from the wheat thins and cereal bar. Those cereal bars can be as bad as a candy bar. You could supplement that with a protein bar but be careful of the sugar.

also, if you want to build muscle, id recommend upping your calorie intake a bit by increasing the amount of protein you eat. for example, 5-6 oz of protein with your meals instead of 3. To build muscles, you need protein.
Keep us posted on your progress. btw, what are your stats atm? bf%?

Good luck,

Storm