~ok... I have p90x and Jillian micheals 30 day shred~ main goal is to lose weight at this point---I need to get a routine going and need help planning it out~
This week I have worked out like this (keep in mind) I had been doing Jillian micheals 3-5 days a week prior to now)
Sunday- Yoga p90x 1 hour and a half
Monday Plyometrics 1 hour
Tuesday Kenpo x 1 hour and Abs...
I guess I just kinda need an Idea of how many days a week I should workout and how many calories I should have to lose weight...I am 5 foot 6 155lbs
Should I just do strictly Cardio ????
As for diet I am eating around 1200 calories a day sometimes less. I am eating as much lean protien as I can and I am doing low carbs.....
Weight loss plan help
Moderators: Boss Man, cassiegose
Re: Weight loss plan help
You need more calories than that.
Cardio needs only be 2-3 sessions of 30 minute stuff. things that aren't adaptive like Interval, Sprints etc etc, are almost certainly better in mind, as they won't promote physiological acclimatisation, allowing for potential tapering off of efficacy.
You would be wise to add Weights in.
Either 3 days of Total body every other day
4 days of split stuff, something like Upper, Lower, Upper, Lower, takign a day off after the Lower ones.
% Days of spli stuff like Legs, Chest, Back, Shoudlers, Bi's / Tri's.
Don't do splits until you're done with a 4-6 week adjustment. Go for TBT initially, then switch to whatever you think will work best for you.
Unless you do exercises like Behind the Neck stuff, Wrist Curls etc etc, that may cause physical risk, or use poor technique and / or too much weight, the aforementioned things will work for you quite well.
Obviously things like exercise choice, sets, reps, etc etc, also play a part.
Calories wise, aim for around 2,100-2,200 a day, so you get 1,800 for a sedentary female, the rest for exercise.
On a 6 meal a day strategy, you'd only require 350 a meal for 2,100, or another 100 for Breakfast if you want 2,200.
Otherwise go for 450 in meal 1, and 350 in 2,3,4,5 then 250, in meal 6, if you think you don't want too many later on, as Metabolism can taper off nearer midnight, assuming you don't have a nghtshift type existance. In that instance don't necessarily add the extra hundred in at Breakfast if you aim for 2,200 a day, as you'll create a discepancy of 200 calories betwen meals 12 and 2, in that instance aim for 450 in meal 2 as well, so you'd go 450, 450, 350, 350, 350, 250, if you were aiming for 2,200 and didn't want more than 250 last meal.
Hopefully that all makes sense.
Cardio needs only be 2-3 sessions of 30 minute stuff. things that aren't adaptive like Interval, Sprints etc etc, are almost certainly better in mind, as they won't promote physiological acclimatisation, allowing for potential tapering off of efficacy.
You would be wise to add Weights in.
Either 3 days of Total body every other day
4 days of split stuff, something like Upper, Lower, Upper, Lower, takign a day off after the Lower ones.
% Days of spli stuff like Legs, Chest, Back, Shoudlers, Bi's / Tri's.
Don't do splits until you're done with a 4-6 week adjustment. Go for TBT initially, then switch to whatever you think will work best for you.
Unless you do exercises like Behind the Neck stuff, Wrist Curls etc etc, that may cause physical risk, or use poor technique and / or too much weight, the aforementioned things will work for you quite well.
Obviously things like exercise choice, sets, reps, etc etc, also play a part.
Calories wise, aim for around 2,100-2,200 a day, so you get 1,800 for a sedentary female, the rest for exercise.
On a 6 meal a day strategy, you'd only require 350 a meal for 2,100, or another 100 for Breakfast if you want 2,200.
Otherwise go for 450 in meal 1, and 350 in 2,3,4,5 then 250, in meal 6, if you think you don't want too many later on, as Metabolism can taper off nearer midnight, assuming you don't have a nghtshift type existance. In that instance don't necessarily add the extra hundred in at Breakfast if you aim for 2,200 a day, as you'll create a discepancy of 200 calories betwen meals 12 and 2, in that instance aim for 450 in meal 2 as well, so you'd go 450, 450, 350, 350, 350, 250, if you were aiming for 2,200 and didn't want more than 250 last meal.
Hopefully that all makes sense.
Re: Weight loss plan help
Thanks so much...Im gonna get myself a plan together and I will repost....
Whoa 2200 calories a day.....Will I still lose weight at that many calories only working out every other day?????
Whoa 2200 calories a day.....Will I still lose weight at that many calories only working out every other day?????
Re: Weight loss plan help
If you're eating the right food... yes! 
Re: Weight loss plan help
Thanks so much...here is what I have had so far today..I think its a good start
Ive done 1 hour of Plyometrics today p90x
Breakfast
Oatmeal ....I ate it plain...
Almonds 1/8 of a cup
Workout plyo
midmorn snack
1/2 serving of cottage cheese
Lunch
Grilled Chicken
on 2 slices wheat bread
mustard
2 slices of tomato!!!
6 glasses of h2o by noon!
How is that looking....that still only totals about to about 600 calories and I feel so full....Gah......
Ive done 1 hour of Plyometrics today p90x
Breakfast
Oatmeal ....I ate it plain...
Almonds 1/8 of a cup
Workout plyo
midmorn snack
1/2 serving of cottage cheese
Lunch
Grilled Chicken
on 2 slices wheat bread
mustard
2 slices of tomato!!!
6 glasses of h2o by noon!
How is that looking....that still only totals about to about 600 calories and I feel so full....Gah......
Re: Weight loss plan help
I found appetite increased as I started lifting heavier weights, plus eating every 3 hours of proper food in proper quantities will speed up your metabolism and your body will become accustomed to being fed regularly.annee258 wrote:Thanks so much...here is what I have had so far today..I think its a good start
Ive done 1 hour of Plyometrics today p90x
Breakfast
Oatmeal ....I ate it plain...
Almonds 1/8 of a cup
I'd have an egg white omlette (I enjoy sugar free salsa on mine, but you could add a veggie in the omlette)
Workout plyo
midmorn snack
1/2 serving of cottage cheese
If 1/2 serving=1/2 cup low or fat-free, good> Otherwise I'd eat more and add a piece of fruit
Lunch
Grilled Chicken
on 2 slices wheat bread
Whole grain, right? Have you tried Ezekial or Genesis bread? Great sprouted grains and no sugar
mustard
2 slices of tomato!!!
6 glasses of h2o by noon!
Great on the water!
How is that looking....that still only totals about to about 600 calories and I feel so full....Gah......