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2006/10/20, 12:24 PM
Hello everyone!!
I'm new to the forum but not new to weight training although due to a hectic time in my working life I've been "off program" for 6 months... eeek!! Anyways I'm now able to spend time working on my body again and I'm now planning my "fat attack" program!! I'm going to detail it here for anyone who'd like to give me any feedback on it, that'd be much appreciated as I don't have any "real life" training buddies!!
Me right now - female age 25, 5'3", 28% body fat and 150lb (oh my!!)
Me pre-sloth-like-lifestyle (!) - a very fit and strong 17% body fat, about 110lb. My training schedule was... exercise bike for 40 minutes every morning before breakfast with a mid-morning hour-long full body weight training session twice a week. I always trained to failure (typically machine based - bi's, tri's, ham's, quads, lats, calves) and then a 30 minute dog walk every afternoon. My diet was very clean with about 1600 for my calorie intake although I never looked at my ratios. No supps.
Plan for developing "me" of the future - Well previously I (think anyway!!) had a great physique but I was (I think) seriously over-training, especially on the cardio front. I want to get my lean healthy body back and my plan of attack is...
(Initial) Goal - Shred body fat, improve tone of (dormant?) muscles before moving towards increased definition and mass.
Lifestyle - (This is where things have changed a lot which has affected me working out) I work from 6am till 1am EVERY morning, so my previous work-out time has been snatched!! I walk my dog for 30 minutes first thing and again for 30 minutes mid-afternoon.
Fluids - No alcohol or caffeine, herbal teas and 2l of pure water (no probs here.)
Diet - I think 2000 is about my maintenance intake so I'm thinking of 1600. I am confident that I can step right back into my clean eating plan, (high on protein and veggies.) I'm going to pay closer attention to my ratios though, thinking of aiming for a 60:40:10.
Supps - Multi vits & min, extra C, Omega's and a B vitamin complex.
Exercise Plan - This is where I'm totally at a loss, I was always in the "cardio before breakfast or don't bother" camp (and prone to over-training) so I'm really open to suggestions here. I'm thinking of (but I'm totally open to persuasion here) four days of cardio post-work but pre-lunch and two of weight training (same time, late morning) with one rest day.
Exercise Equipment (at my disposal) - Gym membership ;-), own stationary bike (my previous 1st choice of cardio), electric treadmill (really great machine, power incline, upto to 16kph on that baby!!) - a typical "run" to me would be 2% gradient all the way through, 3 mins at 4kph then 20 mins at 8kph with a further 3 mins at 4kph cool-down. I also have a free weights barbell and dumbell set and an adjustable incline bench (although no leg or butterfly clips.) Also there's the arbitrary fitness mat, gym/swiss ball, skipping rope, stability board and pedometer etc. etc. - I'm not sure what to might be a good mix of the above, I'm tempted by two treadmill sessions, two 40 minute bike sessions (don't forget the dog walks!!) and two of weights. I quite fancied a 3-day split though, (chest & tri's, legs & shoulders then back & biceps), for reps and sets I'm open to persuasion!!
Erm that's it then... suggestions, comments etc. most welcome!!
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2006/10/20, 12:41 PM
- I've just re-read my post.. that should read 6am till 11am for work... no-one works 19 hours a day!! :big_smile:
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2006/10/20, 01:21 PM
I recommend doing a little research on this site about HIIT. Just type HIIT into the fitBuddy search box at the bottom of the screen and read up on it. From what I have read it is great to aid in weight loss, and keeps cardio a little exciting.
Just a thought, but have you thought of doing an upper day and a lower day for weight lifting instead of 2 full body days?
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2006/10/20, 04:10 PM
I think your "old" workout looked pretty good. Maybe a bit too much cardio, depending on how intense you were doing it, but if it worked back then and you weren't getting any ill effects, why not use the same basic routine? A little tweaking may be in order, like maybe doing cardio MWF and wts TTHSa and rest on Sundays. In other words cardio 3X/week and wts 3X/week. The suggestion of HIIT is also a good one, but you only need to make this one of your cardio sessions. Another thing to try is a variety of cardio.
If you've had success in the past, I'm sure you'll have it again in the future....good luck and welcome to FT!
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Even if you are on the right track, you will get run over if you just sit there.
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The harder you fall, the higher you bounce
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2006/10/21, 05:00 AM
Hello everyone, thanks for the replies, yes HIIT looks like something I should look into, I used to do basic interval cardio on the treadmill which got me fit before.
Weights-wise I think yeah, I should be looking at more of the compound movements shouldn't I.
How important is my rest day do you think? To me the stationary bike efforts are like a rest day... I'm now thinking 3 days of weight training.
Oh and a big concern for me is the kcals, does 1600 look okay??
Thanks in advance everyone!!
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2006/10/21, 10:16 AM
If 2000 is your maintainance level, try going just 15% less to start with, so 1700, that way you will avoid starvation response.
60/40/10 is pretty lowfat, maybe you want to try something a little less severe first like 40/40/20 ?
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AIM HIGH TIME FLIES
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2006/10/21, 03:25 PM
Hi, thanks once again for the feedback. I hear aaht your saying about 1700, but truly that much food makes me feel so stuffed (protein and veggies!!) fat-wise I seem to have difficulty in getting enough of the healthy kind, maybe 15% i.e. a 45/40/15 is is a more acheivable target for me.
Training-wise I think I'm going to go for 6 day's, 3x weights (chest & tri's, legs & shoulders then back & biceps) and (hopefully) 3x cardio - 2x runs, 1x bike. I used to do full body sessions but my energy was just sapped by them. I'd rather goto the gym, work out and leave feeling tired but not completely exhausted!!
But again thanks for the input (so far) !!
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