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2003/03/06, 09:10 PM
I have been reading everything I can on here and a few other pages that I have found. With all of the information I found, I have made a "program" for myself to follow. All of my history and what I would like to accomplish are on my profile. The "program" I have come up with can be found here: http://www.gwindalyn.com/Program.xls
I would like any feedback on what I may have wrong or if everything looks good here. I also would like some specific advice on what to do for the weights exercises. I only have 5lb dumbells and a fitness ball at the moment, and no access to a gym.
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~Jennifer
http://www.gwindalyn.com
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2003/03/08, 05:35 PM
*bump*
I know not everyone has excel to see the program I have worked out. I'm planning to start this Monday, so any feedback on what type of weight exercises I can do with only 5lb dumbells would be great. Also feedback on whether this sounds like the healthy way to do this or not. I'm very new to this and don't want to do it wrong and end up doing more harm than good.
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~Jennifer
http://www.gwindalyn.com
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2003/03/11, 12:46 PM
Welcome Gwindalyn,
You have lots of good information there and it seems as though you are really motivated. Congrats! I'm certainly not an expert, but I think that generally the key is to have a plan (which you do), monitor your progress (which you're doing), and make subtle changes as needed until you achieve your goal(s). I don't think you're doing anything wrong. I think people just need to monitor and tweak their programs until they find the most efficient way to achieve their goals. Everybody's different. It just takes some time.
Regarding your spreadsheet, I'd suggest that you consider the following:
(1) Move “fruits” from Allowed Carbs column to High Gly Carbs columm. Bananas and Pineaplpes are very high, but most fruit is pretty high, too.
(2) I’d eliminate fruit juice or move it to the High gly Carb column. Lots of sugar. Water is your best bet!
(3) Add Flax oil to your Allowed Fats column. It’s very good for you.
(4) If you do not lose fat as quickly as you’d like, you might want to consider reducing you total carbs a bit, or perhaps focus more on the low glycemic variety like brocolli, spinach, etc. I really pack on fat when I overindulge in the high-glycemic carbs, but you may be different. Monitor your progress and experiment.
(5) Your training times seem a little light to me. I enjoy lifting as a stress reliver, though, so I’m probably biased. Anyway, my 2 cents is, try to work on increasing your workout times a bit. Maybe work up to 45 minutes on Tues and Thurs... Just my thoughts...
For Weight Training with only 5 lb DBs, I'd suggest choosing from the follwing:
Standing Overhead DB Presses
Lateral Raises
DB Squats
DB Lunges
Pushups
Upright DB Rows
Bent over DB Rows
DB Curls
DB Kickbacks
Finally, I took the liberty of converting your XLS file to a PDF file so more folks on FT may be able to read and comment. There are tons of experts around here with far more expeience than I have. I'm sure they can help you out. I'll email the PDF file to you so you can post it if you'd like.
Best of luck to you!
Dave
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2003/03/11, 01:37 PM
Thanks for the conversion to PDF!! Here is a link to that version. http://www.gwindalyn.com/Program.pdf
I have also added a lot more to the xls that I had originally. It can be found at the same url as above. I added tabs for nutrition facts I got from freetrainers as well as a meal plan, actual meals, and an exercise plan.
You are right that I have started out light on the exercise. I'm extremely out of shape and did not want to overdo it in the beginning and either injure myself or discourage myself. Thank you for the advice on adapting the plan as I go along! I will definitely do that with the exercise.
Just got some flaxseed oil too! I'm also taking a multi vitamin, C, and an E each day. I started this plan yesterday, and for my first day, I got in 240 protein, 179 carbs, and 21.5 fat. I hope that is a healthy combo. I didn't like everything I ate, but I figure if I want it bad enough then I will sacrifice some flavor. :) Plus, I have to start thinking of food as fuel instead of entertainment.
Thanks again for all of the feedback and help!!
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~Jennifer
http://www.gwindalyn.com
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2003/03/11, 05:46 PM
I couldnt see your plan. Perhaps you want to email it to me at my email address on my profile.
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Peace on earth
Ivan Montreal Canada
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2003/03/12, 01:20 AM
gwin go ahead and email your excel spreadsheet to me at bettiatorres@aol.com and i'd be happy to look it over and see what you have on there.
take care!
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Bettia.... When you feel like giving up, take it to the limit one more time!! You will SUCEED :-)
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