New and need help with fitness plan

[cstout1213]

Hello, I posted a similar post in the womens area. But, I'm realizing the advice I need is better to ask about in this section.
I have kind of a one track mindset when it comes to fitness goals. im 26 yo, about 140# and 5'5''. I know how to lose weight, I lost 10 lbs in about 2 months over the summer (which I have put back on since). But, I don't know how to lose weight and build muscle at the same time. I know how to do the cardio and slightly cut calories to lose weight... I tried to burn about 500 more calories a day than I took in and that worked well for me. And I know when it comes to muscle building youre supposed to eat more calories than you burn and eat lots of protein. I guess I just don't see how I will lose weight and build muscle at the same time. Can someone kind of explain to me how that works? And give me some advice about how diet should look?
Also, I want to build muscle more than I want to thin out. I only want to lose about 20 lbs, but I don't want to look long and lean. I would like to look healthy and muscular. I particularly want to build quite a bit of muscle in thighs. I don't have access to a gym, I have a couple sets of dumbells and a few weight plates that go onto a bar, but I don't have a bar. I have a set of those fitness bands and I have the P90X program.
Can someone tell me what kind of a workout program I should be doing, how much cardio and how much lifting and how often? And some thigh specific exercises I should be doing?

[Boss Man]

Would you like this post removed then as it seems to be similar to the other?

The other post can be moved here anyway.

[cstout1213]

No, I think I would like to keep this post and you can delete the other if you would like. And I would also really love it if you would give me some advice. I've read some responses from you to other posts and I would really like to know what you think I need to do to reach goal. Thanks!

[Boss Man]

Hi Chrystal .

Firstly I would keep the weightlifting to 3 times a week.

This is the sort of schedule you could you to incorporate it in with cardio.

Day 1. Weights

Day 2. Cardio

Day 3. Weights

Day 4. Day off

Day 5. Cardio

Day 6. Weights

Day 7. Day off.

The cardio could be indoor circuit as you have no gym access. It will be based on plyometric exercises.

This kind of thing would be okay.

Marching on the spot 3 minute warm up.


Circuit 1

30 seconds star jumps

30 seconds mountain climbers

30 seconds jumping jacks

30 seconds squat thrusts

30 seconds spotty dogs

30 seconds scissors

90 seconds rest


Circuit 2

45 seconds star jumps

45 seconds mountain climbers

45 seconds jumping jacks

45 seconds squat thrusts

45 seconds spotty dogs

45 seconds scissors

90 seconds rest


Circuit 3

Same as circuit 1


Marching on the spot 3 minute cool down.

As for the weights are you able to invest in any extras equipment, in particular a bar for the free discs, because I could tell you what I think would work based on the number and weight of the existing discs and what I feel you would need to buy as additional weight.

[cstout1213]

I am planning on buying a bar for the weights, have to wait until I have extra money. But for now are there any weightlifting exercises I can do with dumbells or while holding a weight plate while Im waiting on a bar? Or are there any body weight type exercises I can do that would be close to weightlifting like squats, push ups, etc?
Also, those types of cardio workouts you told me to do... how do those work? what I mean by that is how are they different from taking a run, or doing an aerobic video? What will doing those types of exercises for short periods of time do for body? I like to know exactly what the workouts are doing, what they are targeting, what results will look like doing those rather than some other form of cardio. Hopefully you don't mind explaining that to me.
p.s. I am planning on buying the bar from somewhere like craigslist, any other equipment that's not too pricey I should keep eye out for?
Thanks so much for responding!

[Boss Man]

Those workouts I described are good for staimna and could be a good alternative to running, as you can do them at home, but when you want to you can swap one or two of the movements or juggle the order around so you do them in a different order.

As for extra weights equipement, this is a good setup I feel will work for most people.

1 Weightlifting bench.

1 10kg, (22lb) bar

2 x 10kg, (22lb) discs

2x 2kg, (4.4lb) mini bars

4x 5kg, (11lb), discs

4x 2kg or 2.5kg, (4.4lb or 5.5lb depending on the manufacturer), bars.

4x 1kg or 1.25kg, (2.2lb or 2.75lb depending on the manufacturer), bars.

Optional things include a squat rack, swiss ball, medicine ball, and 2 rubber tubes.

You may already have some of these, so no need to have more.

As for a bodyweighted circuit at home, you could try this which I've posted before.

Squats, 2 set 10 reps

Lunges, 2 set 10 reps

Good mornings, 2 set 10 reps

Bent over rows, 2 set 10 reps

Vertical flyes, 2 set 10 reps

Shrugs, 2 set 10 reps

Planks 30-45 seconds

The planks for abs could be extended for time, when you're able to tolerate them more, but you'd get a bit of indirect work on the abs from something like good mornings possibly as well.

[cstout1213]

okay, and what about diet?
And if you recommend the extra protein to help build muscles should I wait to do that once ive got weightlifting equipment? otherwise would I not be needing the extra protein or calories?

[Boss Man]

The extra calories would be good because you're exercising and the added protein is okay, as the different functions of amino acids could be beneficial anyway, as it's only the BCAA's, (Branch Chain Amino Acids), that are the key protagonists in anabolic activity, as others affect things like healing, sleep patterns, bloodflow, cell regeneration etc.

You could perhaps drop around 200 calories on days when you're not training however.

As for your current diet what times of the day do you eat and what would typical days menu look like?

[cstout1213]

current diet look like:

I work 7am to 3pm and I am NOT a morning person so I have to eat something fast and easy for breakfast.
Breakfast: always a banana, sometimes carnation instant breakfast
Snack: I don't always get a snack, but when I do its something like an apple or a handful of almonds
Lunch: pouch of tuna fish (single serving) with wheat thins crackers, an apple and a handful of almonds.
Snack: cup of cottage cheese or greek yogurt or handful of veggies
Dinner: scrambled eggs or omelet with onions, bell peppers. Or chicken breast cut up into fried
brown rice with scrambled eggs, onions, peas. Or a peanut butter and banana sandwich with wholewheat bread.
Snack: greek yogurt or baby carrots or a bowl of cereal like corm chex.

[Boss Man]

I work 7am to 3pm and I am NOT a morning person so I have to eat something fast and easy for breakfast.

Breakfast: always a banana, sometimes carnation instant breakfast

(I'd ditch the instant breakfast and get your protein from scrambled eggs. You could have a piece of wholegrain toast and also keep the banana. You're getting a hot and quick breakfast then with your banana)

Snack: I don't always get a snack, but when I do its something like an apple or a handful of almonds

(Have both together everyday)

Lunch: pouch of tuna fish (single serving) with wheat thins crackers, an apple and a handful of almonds.

(Be careful about the metal content in fish, as tuna is reccomended at around 3 portions a week these days, so you could substitute that anyway for things like beef, turkey, ham and chicken from a packet on some days.)

Snack: cup of cottage cheese or greek yogurt or handful of veggies

(Switch the cottage cheese for low fat cheese, as it's better)

Dinner: scrambled eggs or omelet with onions, bell peppers. Or chicken breast cut up into fried
brown rice with scrambled eggs, onions, peas. Or a peanut butter and banana sandwich with wholewheat bread.

(Have the first two options instead of the sandwich)

Snack: greek yogurt or baby carrots or a bowl of cereal like corm chex.

(Have the yoghurt and carrots together, or you could have the cereal and yoghurt together)

[cstout1213]

I just bought a weight bench, it has leg accessories and an accessory to be able to use a curl bar. I have two 25# plates, two 15# plates, one 10# plate, two 8 # plates, and two 5# plates, and one 2.5# plate.
But, the bar that the weight goes on is only a 5# barbell, not the Olympic 45# barbell. So, im wondering what the max amount of weight I can put on there is?

[Boss Man]

I'n not sure about the bar as most olympic bars are usually 15kgs, (33lbs), or 20kg's, (44lbs).

Do you have any sort of picture of it that you could find on google images, as I could attempt to find and post one, but I wouldn't know exaclty what to be looking for.

Also does the bench have any adjustable metal rests on it for resting a bar on? This is not vital, but would give you more options for when you use it.

[cstout1213]

http://www.big5sportinggoods.com/photos ... ize-os.jpg

I have basically this exact bench except its a little older. But it has every feature this one here does.

The bar it comes with looks like any other bar, its still metal and has twist on locks to secure weight on the bar, it just only weighs 5 pounds. Ive googled and cant find any information on bars weighing only 5 pounds.

[vamp]

5 lb. Bars will not hold much before they start to bend and warp. Give yourself some time and work to wards saving for the larger bar, you will thank yourself for it! Also be careful with that bench as you do add weight on the rack. It will only accept so much weight before it tips. If you found the picture you should be able to find the specs so that you use the equipment safely.

[Alinshop]

I just bought a weight bench, it has leg accessories and an accessory to be able to use a curl bar. I have two 25# plates, two 15# plates, one 10# plate, two 8 # plates, and two 5# plates, and one 2.5# plate.
But, the bar that the weight goes on is only a 5# barbell, not the Olympic 45# barbell. So, im wondering what the max amount of weight I can put on there is?

Congrats on your new purchase, have fun with it!