Week 7 and need some help!

[Guest guest]

I am trying to the " tweak " my program this last 5 weeks to see better

results than I have been seeing so far. I have been told that women

don't start seeing big changes until the 7th or 8th week anyways!

I need some suggestions for new lower body exercises. I have been

using the machines for all the exercises but I would like to start

using barbells more. I'm a bit scared to do lunges and step-ups due

to a unstable right knee (from years of running in the military). I

will try them though if they are the most effective!

Also, I have been doing all my ab exercises on the exercise ball

because I can really feel the burn! I also do more reps than

recommended by the program. For example, I start with 50 reps and

then work down to 40, 30, 20 and 10 reps. Is it necessary to do extra

exercises to isolate the obliques and lower abs? If so, how many reps?

Does anyone recommend substituting 2 of my meals with protein shakes

instead of " real " food? Will this help me see results faster? This is

typically what I eat on a daily basis: (if anyone sees something that

I'm doing wrong...please let me know!)

Meal 1: 1/2 c. dry oatmeal, water, cinnamon, 2 packets splenda; 1

egg, 3 egg whites, 1 tbsp. salsa, pepper

*take 2 active women's multi-vitamin, 2 EAS thermodynamics, 2 pills

GNC Alphalean (has CLA in it)

Meal 2: 1/2 c 1% cottage cheese, 6 oz. fat-free (no sugar added)

yogurt

Meal 3: 2 chicken breast tenderloins (approximately a total of 4

oz.), low-sodium seasoning, 1 c. frozen onion and pepper stir-fried

with fat-free cooking spray, 1/2 whole pita pocket, 1 tbsp. salsa, 2

tsp. fat-free sour cream, pepper

Meal 4: 2 oz. reduced-fat cheddar cheese, small-medium size apple

Meal 5: 2 chicken breast tenderloins, 1-2 c. frozen veggies, small

potato with salsa and fat-free sour cream

Meal 6: same as meal 2 or 4 OR 1 can tuna in water, apple OR 1 packet

vanilla myoplex lite, frozen strawberries, 1 banana, blended

Thanks!

Kirstin