First I'll start with facts about me:
1. 18, Female, 165lbs, 5'7
2. Body fat level is 25%
Some Goals I have are:
1. Lose some pounds (I could stand to lose 30lbs)
2. Gain V Lines (I have some slightly showing but, the fat on stomach covers it)
3. Toned ab section and ripped muscles
I also would like to know how to figure out how much calories, proteins, fat, etc. I should intake and what specific foods I should eat or stay away from.
Basically, I want a 6 day workout schedule to help me achieve goals along with some sort of idea to what I should eat which will assist in accomplishing goals. With basketball season quickly approaching I want to make sure I'm in the best shape I can be in.
Need help with a workout schedule
Moderators: Boss Man, cassiegose
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SneakerSOLE
- STARTING OUT
- Posts: 2
- Joined: Sat Oct 15, 2011 7:36 am
Re: Need help with a workout schedule
Training
Get started with the basics on weights, so something like this.
Squats, 2 sets 8-10 reps.
Lunges, 2 sets 8-10 reps
Deadlifts, 2 sets 8-10 reps
Bench Press, 2 sets 8-10 reps
Bent Over Rows, 2 sets 8-10 reps
Shrugs, 2 sets 8-10 reps
Planks 30 seconds.
All of these can be done with Dumbells and Barbells and you do this kind of routine every other day.
Shrugs, smallest dumbells available
Squats, Lunges and Bench Press can all be done with the next heaviest dumbells to those used on Shrugs.
Deadlifts and Bent Over Rows, smallest Barbell available.
After 3 weeks, increase dumbells and barbells by the smallest amount. Then you'll be ready ofor something more challenging after 6 weeks, when your body is adapted well.
Increase planks by 5 seconds a week, until you're managing 90 seconds at around week 13, of training.
I would be tempted to avoid 6 days a week, but do 5 instead.
Do your cardio as 30 minutes of interval as interval is less adaptive as steady state, so the effects shouldn't taper off. I'd start on level 1 or 2, then after 3 weeks go up another level, then on 6 weeks go up another level again and keep increasing the level every 3 weeks until you're on at least level 6. That shoudl be challenging enough by then.
So this kind of schedule would work.
Day 1. Weights
Day 2. Cardio
Day 3. Weights
Day 4. Day off
Day 5. Cardio
Day 6. Weights
Day 7. Day off.
This gives you some good rest but won't permit training more than 3 days straight.
Diet
Foods to avoid are high sugar and fat stuff
Things to moderate but may be includedm are dried Fruits like Raisins, Currents, Sultanas and Dates, plus other High GI foods like Pasta, Rice, Potatos, Parsnips and Bread. Remember these foods have things like Calcium, Magnesium, Vit C etc so you don't need to eliminate, but you can mix them with lower Gi foods like Broccoli, Tomatos, Soybeans, Nuts, Mushrooms etc, to lower their imapct on your Bloodsugar.
Limit Fish becasue of the heavy metal content. Tuna is advised at 3 times a week. I would suggest lower metal Fish like Salmon and Tilapia at around 3,5Oz ,(100g), per day.
There's two ways you could do this.
1. 100g with Dinner and a carb like Broccoli for example.
2. 50g with Lunch, 50g with Dinner. Then you can limit the Carb portion and add in a third choice like Peas, Beans, Mushrooms, Lentils or Rice, because they have Protein and Carbs, so you would be topping up the Protein and Carbs, hence the need to limit the inclusion of a Carb source, so you don't have too many, that might covnert to Fat.
You can have Dairy to some extent. low Fat Cheese would be a good one, as unlike Low Fat Cottage Cheese, the Protein intake is better and despite a slightly bigger Saturated Fat content, it has more good fat too.
Calculating calories is a doddle.
Protein is 4 alories per gram, except Casein which is 8.
Carbs are 4 calories per gram, except Alcohol Carbs which are 7.
Fat is 9 calories per gram, pretty much regardless of the type of fat.
Don't get about calories though. Aiming for a ballpark amount per mela and per day is fine, or you'll be counting things like grains of Rice with tweezers for example and that's borderline insanity
I'd aim for 6 meals every 2.5-3 hours.
As a sedentary female needs around 1,800 calories a day, I'd aim for about another 300-400 on top, so you've got extra nutrition to burn and to build muscle, because muscle burns an extra 45-50 calories for each lb gained and to improve your vertical jump, speed, accelleration and throwing power more muscle would be desirable.
If when you're starting to lift with more intensity after 6 weeks, you find you're struggling a little bit results wise, try adding another 300 a day in and see if that makes a difference.
Hopefully that all makes sense and hopefully these ideas will help you
.
Get started with the basics on weights, so something like this.
Squats, 2 sets 8-10 reps.
Lunges, 2 sets 8-10 reps
Deadlifts, 2 sets 8-10 reps
Bench Press, 2 sets 8-10 reps
Bent Over Rows, 2 sets 8-10 reps
Shrugs, 2 sets 8-10 reps
Planks 30 seconds.
All of these can be done with Dumbells and Barbells and you do this kind of routine every other day.
Shrugs, smallest dumbells available
Squats, Lunges and Bench Press can all be done with the next heaviest dumbells to those used on Shrugs.
Deadlifts and Bent Over Rows, smallest Barbell available.
After 3 weeks, increase dumbells and barbells by the smallest amount. Then you'll be ready ofor something more challenging after 6 weeks, when your body is adapted well.
Increase planks by 5 seconds a week, until you're managing 90 seconds at around week 13, of training.
I would be tempted to avoid 6 days a week, but do 5 instead.
Do your cardio as 30 minutes of interval as interval is less adaptive as steady state, so the effects shouldn't taper off. I'd start on level 1 or 2, then after 3 weeks go up another level, then on 6 weeks go up another level again and keep increasing the level every 3 weeks until you're on at least level 6. That shoudl be challenging enough by then.
So this kind of schedule would work.
Day 1. Weights
Day 2. Cardio
Day 3. Weights
Day 4. Day off
Day 5. Cardio
Day 6. Weights
Day 7. Day off.
This gives you some good rest but won't permit training more than 3 days straight.
Diet
Foods to avoid are high sugar and fat stuff
Things to moderate but may be includedm are dried Fruits like Raisins, Currents, Sultanas and Dates, plus other High GI foods like Pasta, Rice, Potatos, Parsnips and Bread. Remember these foods have things like Calcium, Magnesium, Vit C etc so you don't need to eliminate, but you can mix them with lower Gi foods like Broccoli, Tomatos, Soybeans, Nuts, Mushrooms etc, to lower their imapct on your Bloodsugar.
Limit Fish becasue of the heavy metal content. Tuna is advised at 3 times a week. I would suggest lower metal Fish like Salmon and Tilapia at around 3,5Oz ,(100g), per day.
There's two ways you could do this.
1. 100g with Dinner and a carb like Broccoli for example.
2. 50g with Lunch, 50g with Dinner. Then you can limit the Carb portion and add in a third choice like Peas, Beans, Mushrooms, Lentils or Rice, because they have Protein and Carbs, so you would be topping up the Protein and Carbs, hence the need to limit the inclusion of a Carb source, so you don't have too many, that might covnert to Fat.
You can have Dairy to some extent. low Fat Cheese would be a good one, as unlike Low Fat Cottage Cheese, the Protein intake is better and despite a slightly bigger Saturated Fat content, it has more good fat too.
Calculating calories is a doddle.
Protein is 4 alories per gram, except Casein which is 8.
Carbs are 4 calories per gram, except Alcohol Carbs which are 7.
Fat is 9 calories per gram, pretty much regardless of the type of fat.
Don't get about calories though. Aiming for a ballpark amount per mela and per day is fine, or you'll be counting things like grains of Rice with tweezers for example and that's borderline insanity
I'd aim for 6 meals every 2.5-3 hours.
As a sedentary female needs around 1,800 calories a day, I'd aim for about another 300-400 on top, so you've got extra nutrition to burn and to build muscle, because muscle burns an extra 45-50 calories for each lb gained and to improve your vertical jump, speed, accelleration and throwing power more muscle would be desirable.
If when you're starting to lift with more intensity after 6 weeks, you find you're struggling a little bit results wise, try adding another 300 a day in and see if that makes a difference.
Hopefully that all makes sense and hopefully these ideas will help you
.-
SneakerSOLE
- STARTING OUT
- Posts: 2
- Joined: Sat Oct 15, 2011 7:36 am
Re: Need help with a workout schedule
Thanks so much, will start this right away.
Re: Need help with a workout schedule
GOOD LUCK and please let us know how you're getting on.