Day 1:
Back: Dumbbell Stiff Leg Deadlifts, Two Arm Hammer Dumbbell Rows,
Chest: Flat Bench Dumbbell Flyes
Shoulders: Two Arm Dumbbell Raises Over Head
Forearms: Standing Dumbbell Reverse Curls
Biceps: Dumbbell Concentration Curls
Obliques: Dumbbell Oblique Side Bends
Abs: Bent Knee Abdominal Hip Raises
I dont exercise legs on this day
Day 2:
30 minutes of jogging.
30 minutes of HealthRider Cardio Glide
Day 3: Rest
Day 4:
Back: Dumbbell Stiff Leg Deadlifts, Two Arm Hammer Dumbbell Rows,
Chest: Flat Bench Dumbbell Flyes
Shoulders: Two Arm Dumbbell Raises Over Head
Forearms: Standing Dumbbell Reverse Curls
Biceps: Dumbbell Concentration Curls
Obliques: Dumbbell Oblique Side Bends
Abs: Bent Knee Abdominal Hip Raises
Day 5:
30 minutes of jogging.
30 minutes of HealthRider Cardio Glide
Day 6: Rest
Day 7:
Back: Dumbbell Stiff Leg Deadlifts, Two Arm Hammer Dumbbell Rows,
Chest: Flat Bench Dumbbell Flyes
Shoulders: Two Arm Dumbbell Raises Over Head
Forearms: Standing Dumbbell Reverse Curls
Biceps: Dumbbell Concentration Curls
Obliques: Dumbbell Oblique Side Bends
Abs: Bent Knee Abdominal Hip Raises
And so on. I am in the process of purchasing a barbell bar and plates. I already did day 1 last night. I am going to do cardio today. Is this too much for one week? I am a beginner. I have only done cardio in the past. I only consume an average of 1100-1300 calories a day.
New Routine(good?)
Moderators: Boss Man, cassiegose
I'm sorry Dstruct, I do not have an answer for you....but I was also wanting to post new plan for someone to critique. I am female, 39 yrs old, 5'7", 140lbs. I would like to lose about 10 pounds, it used to come off a little easier and I get frustrated easily now that it doesn't. But I'm going to try to stick with it and I'm trying to understand all the different rules about eating and work on that also. But as for workout routine, I carry most of fat in legs and butt, and legs seem to bulk up easily if I do very many leg exercises such as squats and lunges and pants just get tighter, so I don't usually do leg exercises except for the cardio part. And when the fat is off, legs are pretty tight with just the treadmill or elliptical.
Although I do belong to a gym, I do not really have time to stop at one very regularly with an 8 hour day, an hour drive to and from work, and 10 and 12 year olds. If I do anything that takes A LOT of time, I can usually only keep it up for a couple weeks, then life and kids take over again. So, here is what I was planning:
Monday AM - Treadmill (I usually do one of a couple programs that run for 30 - 40 minutes and varies from 3.5 - 6.0 mph and from 5 - 10 incline, changing every minute or two)
Monday PM - Sprints (I warm up a little, then sprint about 100 yards, then I walk at a fast pace 200 yards then sprint the 100 again, I'm working up to 10 sprints.)
Tuesday AM - Pushups, chair dips, shoulder press (above head with 8 pound weights), bicep curls (same 8 pounds), tricep extensions (either overhead or bent over raising arm backward with same 8 pounds)
Wednesday AM - Treadmill program
Thursday AM - Treadmill program
Thursday PM - Sprints
Friday AM - same upper body workout as Tuesday
Saturday - Off
Sunday - Treadmill program
Realistically and something I think I can keep up would only take about 45 minutes at home before work and a couple nights a week I can bring something home for dinner to give me around an hour in the evening.
Any suggestions??
Thank you in advance for any help anyone can offer.....
Although I do belong to a gym, I do not really have time to stop at one very regularly with an 8 hour day, an hour drive to and from work, and 10 and 12 year olds. If I do anything that takes A LOT of time, I can usually only keep it up for a couple weeks, then life and kids take over again. So, here is what I was planning:
Monday AM - Treadmill (I usually do one of a couple programs that run for 30 - 40 minutes and varies from 3.5 - 6.0 mph and from 5 - 10 incline, changing every minute or two)
Monday PM - Sprints (I warm up a little, then sprint about 100 yards, then I walk at a fast pace 200 yards then sprint the 100 again, I'm working up to 10 sprints.)
Tuesday AM - Pushups, chair dips, shoulder press (above head with 8 pound weights), bicep curls (same 8 pounds), tricep extensions (either overhead or bent over raising arm backward with same 8 pounds)
Wednesday AM - Treadmill program
Thursday AM - Treadmill program
Thursday PM - Sprints
Friday AM - same upper body workout as Tuesday
Saturday - Off
Sunday - Treadmill program
Realistically and something I think I can keep up would only take about 45 minutes at home before work and a couple nights a week I can bring something home for dinner to give me around an hour in the evening.
Any suggestions??
Thank you in advance for any help anyone can offer.....
Dstruct:
- stiff leg deadlifts is more hams and glutes if your dsoing it properly
- no need for forearm, bicep, ob or ab work...forarms are taken care with every other exercise, bi's should be taken care of through chon up variations and obs/abs can be trained at the same time through prone ab braces, side ab braces etc
- why not train legs on this day? you should...
- make cardio intervals x 20mins max alkternating 1min easy wioth 1 min hard...you can 2 x 10 for each one if you like or just do 20mins x 1 variatioin, doesn't matter...the oint is is that if you can 30mins of it, your hard bits aren't hard enough
- can you train with wts days 1, 2 and 3 and cardio days 2 and 4? that would suit better but not essential...as long as your not doing wts 2 days in a row
- you should make up 3 different workouts w/ one for each day...even better search The Waterbury Method by Chad Waterbury and do that instead, nice and easy
- cal's are far too low...i cazn't rememeberrt your goal but if it's to decrease fat than you should start at a 14 calories per pound of bodyweight and go from there...anything below 1800 cal's for almost anybody is just ridiculous
LilFox:
- you're only little, i think with a little muscle gain and "reshaping", 5pds would look like 10pds
- you need to train legs regardless..getting bigger is usally from eating too much or using too much volume so we can manipulate them so we can still do legs...leg training burns more fat than anything else
- 2 lots of cario in one day? no, no, no although sprints are great
- you say you've got little time but you waste a lot of it on cardio which doesn't burn anywhere near the amount of fat that wts do
- you better be eating before that am cardio...
- if you're doing the sorints properly, you shouldn;t need to do the am cardio
- how heavy are your wts at home? are they challenging? if not we'll need a quick gym workout which i can organise (no arma and ab stuff required here)
- stiff leg deadlifts is more hams and glutes if your dsoing it properly
- no need for forearm, bicep, ob or ab work...forarms are taken care with every other exercise, bi's should be taken care of through chon up variations and obs/abs can be trained at the same time through prone ab braces, side ab braces etc
- why not train legs on this day? you should...
- make cardio intervals x 20mins max alkternating 1min easy wioth 1 min hard...you can 2 x 10 for each one if you like or just do 20mins x 1 variatioin, doesn't matter...the oint is is that if you can 30mins of it, your hard bits aren't hard enough
- can you train with wts days 1, 2 and 3 and cardio days 2 and 4? that would suit better but not essential...as long as your not doing wts 2 days in a row
- you should make up 3 different workouts w/ one for each day...even better search The Waterbury Method by Chad Waterbury and do that instead, nice and easy
- cal's are far too low...i cazn't rememeberrt your goal but if it's to decrease fat than you should start at a 14 calories per pound of bodyweight and go from there...anything below 1800 cal's for almost anybody is just ridiculous
LilFox:
- you're only little, i think with a little muscle gain and "reshaping", 5pds would look like 10pds
- you need to train legs regardless..getting bigger is usally from eating too much or using too much volume so we can manipulate them so we can still do legs...leg training burns more fat than anything else
- 2 lots of cario in one day? no, no, no although sprints are great
- you say you've got little time but you waste a lot of it on cardio which doesn't burn anywhere near the amount of fat that wts do
- you better be eating before that am cardio...
- if you're doing the sorints properly, you shouldn;t need to do the am cardio
- how heavy are your wts at home? are they challenging? if not we'll need a quick gym workout which i can organise (no arma and ab stuff required here)
Thank you swanso5.....I really don't have much in the way of weights. If all I need are a couple free weights, I could buy some and tension bands or things like that. Right now all I have are 8 and 5 pound hand held weights.
What if I change the sprints to the days I do weights instead?? I thought maybe the day after the sprints would be better to do the upperbody workout since the sprints are at night, I could sprint in the am instead also. I'm willing to try anything.
I do have a large gym in garage that is packed in with stuff all around it....I could possibly get to the leg press though and I probably have 400lbs of weights on the machine. I might be able to do a couple other things on it.....chest presses and fly presses (just guessing at that name), an overhead pull down thing, it's kind of like one of those 4 sided universal gyms that would be in an apartment complex.
Something in the house would be easier for me....but I'll do what I can.
Or....I can go to the gym 2 nights a week, I just found that after work when I got to the gym, I was so tired workout was really only like 30% or something, I was there, but that's about it. So I changed hours to give me a little time in the morning instead.....ok, I can even go to the gym a couple morning a week if I had to, it just makes thing a bit more rushed for me, then I don't stick to it.
I'm sounding like a flake now with all the changes and indecisions
HEEELLLPPPP!!
Thank you.
What if I change the sprints to the days I do weights instead?? I thought maybe the day after the sprints would be better to do the upperbody workout since the sprints are at night, I could sprint in the am instead also. I'm willing to try anything.
I do have a large gym in garage that is packed in with stuff all around it....I could possibly get to the leg press though and I probably have 400lbs of weights on the machine. I might be able to do a couple other things on it.....chest presses and fly presses (just guessing at that name), an overhead pull down thing, it's kind of like one of those 4 sided universal gyms that would be in an apartment complex.
Something in the house would be easier for me....but I'll do what I can.
Or....I can go to the gym 2 nights a week, I just found that after work when I got to the gym, I was so tired workout was really only like 30% or something, I was there, but that's about it. So I changed hours to give me a little time in the morning instead.....ok, I can even go to the gym a couple morning a week if I had to, it just makes thing a bit more rushed for me, then I don't stick to it.
I'm sounding like a flake now with all the changes and indecisions
HEEELLLPPPP!!
Thank you.
here's what i think would be best:
gym day 1 - deadlifts x 6 heavy / push up from feet or db bench press if you can do 15 perfect push up reps x 12 / db rows x 12 / burpees x 20 / prone ab brace x 2mins for as long as you can...do this as a circuit so one after the other with no more than 30secs rest btw sets...even better start out with 30secs rest and decrease 5secs each time you do this session
gym day 2 - front squats x 6 / inverted row or (assited if needed) chin ups x 12 if you can do 15 perfect inverted row reps with feet on a bench otherwise just work the pins down than work your feet up x 12 / single arm shoulder push press x 12 / seated cable row x 12 / bench jumps x 20 / side ab brace x 45secs or as long as you can...same as day 1
this should not take more than an hr and you won;t do any other exercise this day so gic=ve it all you've got using as heavy wt as you can for the reps...the progression is thorugh the rest so maybe spend 1 - 2 weeks finding the right wts to use (one that allows the prewcribed reps for 3 sets) then start with the rest...you may find that doing the first 2 weeks as described does some changes so you can stick with that simply increasing wt for a while if you like than do the rest thing
a weekly schedule of this (this may not fit you but we can move things around)
day 1 - gym
day 2 - interval cardio
day 3 - easy "fluffy" cardio if you like
day 4 - gym
day 5 - home bodyweight type circuits
day 6 - sprints...put this day on weekend i'd say so you have time to do both
day 7 - off
do sprints as you are...
home circuits - skipping x 100 fast as you can / 15 step ups each leg on a low step as quick as you can / single leg low step jumps x 15 each leg as quick as you can / sprinting on the spot x 25 each leg as fast as you can...no rest btw these...do twice...the focus is on quick foot movements so heels shouldn't really touch the ground
then with your light wts do a circuit of swings, lunges, bent rows, alternating shoulder presses and what i call long rows (go to Real Fat Loss Real Fast by chad waterbury and alwyn cosgrove and it's in that program..the best "light wt" exercise there is) x 15 each side...do this twice also...should take no longer then 40mins i'd say
if training in the morning, always eat before hand
gym day 1 - deadlifts x 6 heavy / push up from feet or db bench press if you can do 15 perfect push up reps x 12 / db rows x 12 / burpees x 20 / prone ab brace x 2mins for as long as you can...do this as a circuit so one after the other with no more than 30secs rest btw sets...even better start out with 30secs rest and decrease 5secs each time you do this session
gym day 2 - front squats x 6 / inverted row or (assited if needed) chin ups x 12 if you can do 15 perfect inverted row reps with feet on a bench otherwise just work the pins down than work your feet up x 12 / single arm shoulder push press x 12 / seated cable row x 12 / bench jumps x 20 / side ab brace x 45secs or as long as you can...same as day 1
this should not take more than an hr and you won;t do any other exercise this day so gic=ve it all you've got using as heavy wt as you can for the reps...the progression is thorugh the rest so maybe spend 1 - 2 weeks finding the right wts to use (one that allows the prewcribed reps for 3 sets) then start with the rest...you may find that doing the first 2 weeks as described does some changes so you can stick with that simply increasing wt for a while if you like than do the rest thing
a weekly schedule of this (this may not fit you but we can move things around)
day 1 - gym
day 2 - interval cardio
day 3 - easy "fluffy" cardio if you like
day 4 - gym
day 5 - home bodyweight type circuits
day 6 - sprints...put this day on weekend i'd say so you have time to do both
day 7 - off
do sprints as you are...
home circuits - skipping x 100 fast as you can / 15 step ups each leg on a low step as quick as you can / single leg low step jumps x 15 each leg as quick as you can / sprinting on the spot x 25 each leg as fast as you can...no rest btw these...do twice...the focus is on quick foot movements so heels shouldn't really touch the ground
then with your light wts do a circuit of swings, lunges, bent rows, alternating shoulder presses and what i call long rows (go to Real Fat Loss Real Fast by chad waterbury and alwyn cosgrove and it's in that program..the best "light wt" exercise there is) x 15 each side...do this twice also...should take no longer then 40mins i'd say
if training in the morning, always eat before hand
I'm very excited about this, thank you.
I don't quite understand a few things....I put quote marks around the parts I don't understand....
Gym day 1, I understand the deadlifts, but then it isays "push up from feet or db bench press if you can do 15 perfect push up reps x 12".
Gym day 2, if you can do 15 perfect inverted row reps with feet on a bench "otherwise just work the pins down that work your feet up", although now as I typed it I think maybe you were talking about a machine I've not seen, please let me know if that is the case.
On the sprint day it says to put this day on weekend I'd say so "you have time to do both".....both of what?
On the home circuit....skipping x 100, is that regular skipping or skipping rope?
And I have not yet found the article Real Fat Loss Real Fast, but I will look again for it tomorrow.
I hope this is not too much trouble, I REALLY appreciate your help and look forward to doing this right.....
I don't quite understand a few things....I put quote marks around the parts I don't understand....
Gym day 1, I understand the deadlifts, but then it isays "push up from feet or db bench press if you can do 15 perfect push up reps x 12".
Gym day 2, if you can do 15 perfect inverted row reps with feet on a bench "otherwise just work the pins down that work your feet up", although now as I typed it I think maybe you were talking about a machine I've not seen, please let me know if that is the case.
On the sprint day it says to put this day on weekend I'd say so "you have time to do both".....both of what?
On the home circuit....skipping x 100, is that regular skipping or skipping rope?
And I have not yet found the article Real Fat Loss Real Fast, but I will look again for it tomorrow.
I hope this is not too much trouble, I REALLY appreciate your help and look forward to doing this right.....
- if you can't do 15 perfect push ups from your feet than do push ups for sets of 12 or as many as tou can...if you can't 8 or above than do 1 set after thye deadlifts for as many as you can and then another set after the rows to for as many as we can get again which is hopefully at least 12 combined...the next session do one more push up and one less on the second set until you can do 12 or so in a row in one go...if you can do 15 perfect push ups than you do DB Chest Presses on a bench
- these are inverted rows;
http://www.youtube.com/watch?v=oSpCs4m2n2g
you can start with the bar higher which makes it easier but you want a where you can get 12 reps but not an easy 12...if you can do 12 with the bar as far down as it goes before your lying on the ground than elevate your feet on a low step like this:
http://www.youtube.com/watch?v=dvkIaarn ... re=related
- i made a mistake there, i had the bodywt circuits and sprints on the same day but changed it
- skipping rope
- real fat loss real fast and the exercise is called Waterbury Rows in it:
http://www.t-nation.com/readArticle.do?id=1589833
one more thing, if you get a 3rd day at the gym some weeks just go back to workout 1 and alternate each time you go
- these are inverted rows;
http://www.youtube.com/watch?v=oSpCs4m2n2g
you can start with the bar higher which makes it easier but you want a where you can get 12 reps but not an easy 12...if you can do 12 with the bar as far down as it goes before your lying on the ground than elevate your feet on a low step like this:
http://www.youtube.com/watch?v=dvkIaarn ... re=related
- i made a mistake there, i had the bodywt circuits and sprints on the same day but changed it
- skipping rope
- real fat loss real fast and the exercise is called Waterbury Rows in it:
http://www.t-nation.com/readArticle.do?id=1589833
one more thing, if you get a 3rd day at the gym some weeks just go back to workout 1 and alternate each time you go
Wonderful, I think I've got it.
I cannot do pushups anymore, except on knees. Should I do it from knees and work up, I'm not even sure I can do 1 push up from feet. Anything else I can do there??
And also, lunges. They seem to really hurt knees, can we substitute anything there, or should I just not go as deep or something?
And if I add the 3rd day to the gym.....lets say Day 1 of what you listed is a Monday, can I add the 3rd day at the gym with Saturday, Day 6, Sprints day?
Thank you, thank you, thank you.
I cannot do pushups anymore, except on knees. Should I do it from knees and work up, I'm not even sure I can do 1 push up from feet. Anything else I can do there??
And also, lunges. They seem to really hurt knees, can we substitute anything there, or should I just not go as deep or something?
And if I add the 3rd day to the gym.....lets say Day 1 of what you listed is a Monday, can I add the 3rd day at the gym with Saturday, Day 6, Sprints day?
Thank you, thank you, thank you.
Last edited by LilFox on Thu Apr 17, 2008 11:35 am, edited 3 times in total.
Also swanso5....can we work on an eating plan next? Should I post something in the diet/nutrition section instead? I don't even know where to begin, especially with eating before workout in AM, I need something very easy and fast and where I can workout quickly afterward.
On gym days, it is a 45 minute drive to the gym, so if I can do something quick in the AM, it can settle for the drive. Then maybe I can take a protein shake for afterward for the drive to work.
This is what I thought maybe,
Day 1 - Fruit of a sort, then about half hour later, one egg and a piece of whole wheat toast, then drive to the gym - after workout protein shake?
Snack - I have no idea (or is protein shake snack?)
Lunch - Turkey, chicken or tuna and broccolli or other veggies.....whole wheat bread, tortilla or pita??
Snack - fruit - then 15 minutes later, no idea
Dinner - again turkey, chicken or tuna - veggies or salad, anything else?
Snack - no idea
Day 2 - protein shake - interval cardio -
Should I eat different things depending on the different workouts of the day?
As you can see, I really don't know where to start.
And if I eat turkey, can it just be sliced turkey from the deli?
Can I put steak or burger in for dinner sometimes?
Is it really bad to have a cheat day where I can at least have a piece of cake or brownie or something?
I know a person has to take this seriously or it won't work, but as it is, I have a hard time not eating junk food, so if I thought there was one day a week when I could have at least one bad thing, it wouldn't be so hard to not have them the other days. And maybe I would even get really good at it and not eat it at all anymore. But I'm tired of trying to workout and having no results. Of course, it wasn't just the eating giving me no results, it was the workout in the first place.
Should I take fish oil also, I've heard that can stop the junk food cravings.
I also thought of taking a multi-vitamin or something to give me more energy, any suggestions there?
I know this is a lot of questions, so I will stop here for now. (sigh)
Thank you.
On gym days, it is a 45 minute drive to the gym, so if I can do something quick in the AM, it can settle for the drive. Then maybe I can take a protein shake for afterward for the drive to work.
This is what I thought maybe,
Day 1 - Fruit of a sort, then about half hour later, one egg and a piece of whole wheat toast, then drive to the gym - after workout protein shake?
Snack - I have no idea (or is protein shake snack?)
Lunch - Turkey, chicken or tuna and broccolli or other veggies.....whole wheat bread, tortilla or pita??
Snack - fruit - then 15 minutes later, no idea
Dinner - again turkey, chicken or tuna - veggies or salad, anything else?
Snack - no idea
Day 2 - protein shake - interval cardio -
Should I eat different things depending on the different workouts of the day?
As you can see, I really don't know where to start.
And if I eat turkey, can it just be sliced turkey from the deli?
Can I put steak or burger in for dinner sometimes?
Is it really bad to have a cheat day where I can at least have a piece of cake or brownie or something?
I know a person has to take this seriously or it won't work, but as it is, I have a hard time not eating junk food, so if I thought there was one day a week when I could have at least one bad thing, it wouldn't be so hard to not have them the other days. And maybe I would even get really good at it and not eat it at all anymore. But I'm tired of trying to workout and having no results. Of course, it wasn't just the eating giving me no results, it was the workout in the first place.
Should I take fish oil also, I've heard that can stop the junk food cravings.
I also thought of taking a multi-vitamin or something to give me more energy, any suggestions there?
I know this is a lot of questions, so I will stop here for now. (sigh)
Thank you.
input, but not the must do thing.
LilFox wrote: This is what I thought maybe,
Day 1 - Fruit of a sort, then about half hour later, one egg and a piece of whole wheat toast, then drive to the gym - after workout protein shake? (I'd increase Eggs to 1 Whole, and maybe a couple of extra whites. You get some Protein in the Wheatbread, but it's not complete it's complimentary, so extra Whites could boost your Amino intake, and two isn't going to seriously bump up your Cals.
Shake afterwards is fine, as is the Fruit idea / timing)
Snack - I have no idea (or is protein shake snack?) (Depends on the length of time between end of workout and Lunch.)
Lunch - Turkey, chicken or tuna and broccolli or other veggies.....whole wheat bread, tortilla or pita?? (Stick to Veggies with your Flesh, and limit Tuna for the Mercury intake. I'd not exceed 1 can every 2 days, to be on the safe side.)
Snack - fruit - then 15 minutes later, no idea (Don't need Fruit here, if you need a good snack, try something like Low Fat Cheese, for good Fats, Protein and some Carbs, or low Salt Peanuts will also do as examples. Could go for some Flesh again with Veggies if you want.)
Dinner - again turkey, chicken or tuna - veggies or salad, anything else? (I'd skip the Tuna here, as you've got it earlier, and that means a possible licence to exceed the 1 can every 2+ days scenario I mentioned. If you wanted with the Veggies, you could add a small boost of Protein and Carbs from something like a Legume source, or add something like Coconut Oil, Olive Oil etc etc on the Chicken, post cooking for Fats.)
Snack - no idea (possibly a Flesh source, and perhaps something like Pro or Prebiotic Yoghurt, to keep Carbs down and boost Fats a bit, or a Piece of Turkey wrapped in a slice of Whole-grain Bread as examples.)
Should I eat different things depending on the different workouts of the day? (No just keep diet pretty much the same. )
And if I eat turkey, can it just be sliced turkey from the deli? (Depends on the prep and possible Salt content.)
Can I put steak or burger in for dinner sometimes? (Steak sometimes is fine.)
Is it really bad to have a cheat day where I can at least have a piece of cake or brownie or something? (No, just make sure one slightly sloppy meal, doesn't end up as 5 or 6 meals a week. If you rain such cheats in, then sure have one or two sometimes, just make sure you're not going overboard like 1,1000 calorie Pizzas or somethign stupid like that.)
Should I take fish oil also, I've heard that can stop the junk food cravings. (Yes you can do that if you want.)
I also thought of taking a multi-vitamin or something to give me more energy, any suggestions there? (Stick to half a day if you do. Don't need more than that probably. They do have possible digestion issues. Note I'm not saying you should take one.)
- if it doesnlt hurt i'd strongly advise you do them, they're the best chest and one of the best core exercises you can do as well as ideal for scapula stability and shoulder health...if you can;t do them from the floor still do them from your feet but do from a higher point like the inverted rows how you can lower the pins so you still get the good core activation which you don't get from your knees
- with lunges make sure that your stepping "long' and pushing through the heel of the front foot...your heel should not leave the ground...also go straight down, not forward and down...knee pain is a result of limited ankle or hip mobility or both so have a look at these...read this and do numbers 2, 3, 4, 5, 6 and 8..hell do all of them for your warm up
http://www.t-nation.com/readArticle.do?id=1778726
- the 3rd day will replace the bodyweight cirsuits day
- no probs with the walking
- before am training have a banana and a protein shake in water
- yes shake afterwards with cerial/oatmeal as well and off to work...will need to take with you obviously
- all other meals to be solid protein and veg/salad
- solid protein sources include pork, turkey, fish, sardines, salmon, chicken, eggs, red meat
- you can have some bread, pasta or rice in meals 3 or 4 but no later than 4
- no fruit after training
- eat the same on all days except you won't need as many carbs on non wt days so that will mean no rice, pasta or bread with lunch but still have cerial etc after workout
- deli meat'sot the greatest but if you have too...i have deli chicken but i eat 11 times a day
- you can have the burger but try and avoid the bread part unless you train in the evening sometime...if this happens than your meals will change a little...meal 1 will be fruit and oatmeal etc...meal2 will be fruit and solid protein then all other meals will be solid protein and veg/salad except for meal after training which will be shake and pasta, rice, bread or cerial
- cheat days are allowed...what you should do is keep a food diary writing down eveything eat, portions time etc...at the end of each week count up how many meals you have and see if 90% of those have been what we should have eaten...that way the 10% we're not pefect won't matter...for starters write out he day before what you're gonna have and seem if you do
- food will detirmine 80% of your wt loss..that's a lot
- fish oil is great..if you do go for 6g/day with 3 x 2g dosages
- multi's are also great...there's 100 brands so go to a shop and ask what is a good one azlthough they can
t really be trusted...maybe pm Diane and she might know of a brand or too for you
- with lunges make sure that your stepping "long' and pushing through the heel of the front foot...your heel should not leave the ground...also go straight down, not forward and down...knee pain is a result of limited ankle or hip mobility or both so have a look at these...read this and do numbers 2, 3, 4, 5, 6 and 8..hell do all of them for your warm up
http://www.t-nation.com/readArticle.do?id=1778726
- the 3rd day will replace the bodyweight cirsuits day
- no probs with the walking
- before am training have a banana and a protein shake in water
- yes shake afterwards with cerial/oatmeal as well and off to work...will need to take with you obviously
- all other meals to be solid protein and veg/salad
- solid protein sources include pork, turkey, fish, sardines, salmon, chicken, eggs, red meat
- you can have some bread, pasta or rice in meals 3 or 4 but no later than 4
- no fruit after training
- eat the same on all days except you won't need as many carbs on non wt days so that will mean no rice, pasta or bread with lunch but still have cerial etc after workout
- deli meat'sot the greatest but if you have too...i have deli chicken but i eat 11 times a day
- you can have the burger but try and avoid the bread part unless you train in the evening sometime...if this happens than your meals will change a little...meal 1 will be fruit and oatmeal etc...meal2 will be fruit and solid protein then all other meals will be solid protein and veg/salad except for meal after training which will be shake and pasta, rice, bread or cerial
- cheat days are allowed...what you should do is keep a food diary writing down eveything eat, portions time etc...at the end of each week count up how many meals you have and see if 90% of those have been what we should have eaten...that way the 10% we're not pefect won't matter...for starters write out he day before what you're gonna have and seem if you do
- food will detirmine 80% of your wt loss..that's a lot
- fish oil is great..if you do go for 6g/day with 3 x 2g dosages
- multi's are also great...there's 100 brands so go to a shop and ask what is a good one azlthough they can
t really be trusted...maybe pm Diane and she might know of a brand or too for you
Thank you swanso5 and Boss Man.....I am going to get food in order and start on Monday. I know there is no better time than the present, but I somehow hurt right quad, I think when I was doing the treadmill on 10 incline and maybe didn't stretch enough or something. The next day it was really sore so I have been stretching it out, then when I went to do sprints last night, I couldn't even sprint 10 yards and it about killed me. I don't know what happened, I've done that same hill program lots of times, whatever.
Soooo, other than maybe a Bikram Yoga class for the stretching, I'm not going to do anything else until Monday and then start new program!!
Any thoughts on Bikram Yoga? Should I incorporate a day a week of that or anything? I have done it before and I do like it, it's just too long of a class for me to go all the time.
Oh you know.....another question.....I have a scale that measures body fat, I know it is not accurate because I was tested once with a machine they attached to toe and hand and maybe around waist or something like that and it was 21% and I went home 15 minutes later and the scale said 28%.....but, would it be good enough to follow for body fat loss? And does it matter if I do first thing in the morning or after work, as long as I do the same time frame every day?
Well, thanks again, and I will definately keep in touch to report progress!!
Soooo, other than maybe a Bikram Yoga class for the stretching, I'm not going to do anything else until Monday and then start new program!!
Any thoughts on Bikram Yoga? Should I incorporate a day a week of that or anything? I have done it before and I do like it, it's just too long of a class for me to go all the time.
Oh you know.....another question.....I have a scale that measures body fat, I know it is not accurate because I was tested once with a machine they attached to toe and hand and maybe around waist or something like that and it was 21% and I went home 15 minutes later and the scale said 28%.....but, would it be good enough to follow for body fat loss? And does it matter if I do first thing in the morning or after work, as long as I do the same time frame every day?
Well, thanks again, and I will definately keep in touch to report progress!!
I'm sorry again, swanso5...the deadlifts I am to start doing....is this straight legged, or squat down and pick up the bar?? I googled deadlift and watched a little video and the guy kind of squated down then stood up. I have done before when I keep legs straight and do either one leg at a time or both legs, but keeping them straight. Thanks.