post partum workout

[kc1975]

Hi,

I gave birth to a beautiful baby girl 10 weeks ago and am looking to get back into shape. I currently weigh 156 lbs with 24.5 % bf and goal weight is 135 w 18% bf. Does this sound reasonable/realistic? I want to focus on losing body fat vs shedding ponds, what is a reasonable monthly/weekly rate of bf loss? I intend on following a clean diet free of processed foods and full of protein, whole grains, fruits & veggies. I plan on doing a full body strength workout 3 days a week with cardio intervals and an additional day or 2 of longer cardio sessions. Any insight,advice, suggestions would be greatly appreciated!!!!!!!!!!!!

[Boss Man]

Firstly, CONGRATULATIONS on your newborn .

I would suggest you schedule your plan thusly.

Day 1. Weights

Day 2. Cardio

Day 3. Weights

Day 4. Day off

Day 5. Cardio

Day 6. Weights

Day 7. Day off

This means you can split your off days, and never train more than 3 days in a row.

I'd limit the intervals to 30 minutes max.

As for the diet, we'd need to see an intended diet structure you wish to follow, so we could offer suggestions on what would be or not be good options from the ones you selected.

As for your wishes to do this, all I can say is, this is a clear indication of how much you care for yourself, so I know if you can do that, you can certainly do it for your little one as well and I'm sure you won't fail to be a really excellent Mother and maybe one day make your child proud of you as I'm sure you'll be proud of them.

Good luck and of course once we have any added information, regards what you're trying to do with the eating, we can continue to help you hopefully progress further .

Best wishes and good luck continuing to manage with the little one. I'm in no doubt you're probably doing a great job right now and you can be proud of taking this positive step for yourself. I hope everything works out for you .

[kc1975]

Thanks for the advice and very kind words Boss Man! They put a smile on face! I do hope that a healthy mind and body will only make me a better mom to daughter.

Here is what a typical day will look like:
breakfast: 2 pieces 100% whole wheat bread w 1.5 tbs of natural peanut butter & 1/2 banana, coffee w skim milk
snack: apple and piece of cheese and almonds
lunch: salad, with hardboiled egg and beans, little olive oil and balsamic vinegar , pieceof fruit
snack: baby carrots and hummus
dinner: a lean protein (either chicken, fish, turkey or beef) with some kind of veggie side dish
snack: plain yogurt with nuts

I also drink a good amount of water each day.

[Boss Man]

breakfast: 2 pieces 100% whole wheat bread w 1.5 tbs of natural peanut butter & 1/2 banana, coffee w skim milk

(That's not bad. I'd personally give the Fruit 10-15 minutes to start digesting, so the other food doesn't impede it too much. You could possibly think about increasing Protein a little bit. You seem like you've got a bit in there, but you could easily increase it, just by adding a Whole Egg in there as an example, or a bit of Chicken or Ham as other examples.)

snack: apple and piece of cheese and almonds

(Make that Low fat Cheese as it's more Protein rich. Almonds are fine, same advice with the Fruit.)

lunch: salad, with hardboiled egg and beans, little olive oil and balsamic vinegar , pieceof fruit

(Looks fine, same advice with the Fruit.)

snack: baby carrots and hummus

(That looks fine. Just make sure you're not skimping on the calories.)

dinner: a lean protein (either chicken, fish, turkey or beef) with some kind of veggie side dish

(Good choice.)

snack: plain yogurt with nuts

(Good choice.)

I also drink a good amount of water each day.

For the most part I think you're doing fine with that.