Just beginning

[jbox]

I have worked out and eaten well in the past, but I'm getting really into it at this point. This is only one day: Just wanted to get initial input, and I will post the rest of my week at the end of this week:

5'2"
128.5 pounds
24.8% bodyfat
12" neck
28" waist
35 to 36" hips (depending on where you measure)

What's a realistic goal? Meaning, I want to have definition, and be at least at 20% bodyfat. The dude at the gym said I didn't need to go below 20% as that wasn't healthy, but, depending on the stats, doesn't that change for everyone?

Legs tonight:
50 sets of lunges with 10 pound weights
Seated calf raises - 3 sets of 15
Iso - seated leg press ( I think that's it - you sit on a machine and push one leg at a time - really works my rear)
Hip adductor and abductor machine
Hamstring curls

Diet:
Meal 1 - 3/4c oatmeal, 3/4 c 100% Egg whites - 6:30 am
Meal 2 - 1 c skim milk, 1 scoop whey protein shake (22g p, 6 g carbs)
Meal 3 - 1 cup sauteed chicken and mushrooms (in approx 1 tsp olive oil), 1 1/2 c romaine lettuce, 1 c spinach wheat pasta
Meal 4 - banana, 1/2 cashews
Meal 5 - 3 chicken tenders, 3/4 c zucchini

I know meal 4 has something to be desired, but, what do ya think?

[Helene]

Hi jbox, I'm 120lbs, and 5'2" too. I tested my body fat % in october when I started training and it was 22%. I'M guessing I'm down to 19% or 18%. It's not true that under 20% is unhealthy. I'm aiming for around 12-14%. It's unhealthy for a women maybe 10% and under. Anyway I train hard and eat very well. Here is my diet if it can give you some ideas.

Meal1: (7am)
1/3 cup of oatmeal with dried raisins
1 cup of milk
fruit (orange or half a grapefruit or apple..)
10 almonds
Multivitamin
Vitamin C, E

Meal2: (10am)
1/2 cup of cottage cheese
Apple

Meal3: (12pm)
Tuna sandwich on brown bread with non fat miracle whip and raw spinach
Bag of vegetables (carrots, peppers etc..)

Meal4: (2:30pm) PRE-WORKOUT
Protein shake with banana

Meal5: (5pm) POST-WORKOUT
Protein shake
Grape juice with creatine

Meal6: (6pm) Meat (chicken or steak or fish)
Steamed vegetables

Meal7: (8am) --> only if I am missing calories or too hungry
Protein shake

If I were you, I would do squats on leg day. They are the best. And I would maybe think of replacing your cashews with almonds or peanuts..cashews are high in fat. Good luck.