ok, so I’m following a beginners program and here’s what I did this week, mind you, I’ve never lifted before, so I started light on monday, so I could make sure I could get my form right, and its the first excercise since baby c was born in feb.
last fri weigh:178
mondays routine:
squats: 10/15 and 20/15
pushups: 15 (and my elbows hurt, did i do something wrong?)x2
seated row:20/15 then 30/15
stepups: 15/15 and then 20/15
prone jackknife:8x2
wed:
deads: 30/15 and then 45/15
dumbbell shoulder press: 30/10 and then 30/15
widegrip lat pulldown: 30/15 and then 40/11
lunge: 30/15 and then 35/15 ( for the record, lunges suck way worse than squats)
crunches(sposed to use swiss ball, but i dont have one so did basic): 15x2
Fridays:
squats: 30/15 and then 35/15
pushups: 15x2
seated row: 35/15 then 45/15
step: 30/15 then 40/15
jack: 15x2
accordin to the book, to get the most fat loss and muscle build I should eat 1g or protein for every lb of body weight, which made this week a goal of hitting 178g prot/day without goin over 2300 cal. (I know, scary, isnt it?) well, I can’t eat freakin 2300 cals a day!!! and I got prot to 160, is this good enough? how can I get more protein with out addin more calories, cuz I think I need to adjust that number too! ANY AND ALL ADVICE WELCOME!!
Some people advise 1 g per lb. of body weight and others advise 1 g per lb. of Lean Body Mass. I think the later is a better estimate. Lean Body Mass = body weight ,imus fat mass. You only need enough protien to keep the L.B.M. alive and growing. You don’t have to feed the fat.
i wouldn’t have the foggiest how to calculate my lean body mass, wanna let me in? my goals? lets see, i’d like to be lose inches:
chest -5.5" (right now its 41.5)
belly: -9 maybe ten? (its at 39)
waist taken at lower hips: -6.25 (its at 42.25)
thighs: -4 (they’re at 24)
my calves are pretty lean, and I don’t care if they grow as long as everything is proportionate, the thigh is an estimate, and the other measurements would equal what I was at when I was happiest with my body. I will be honest, I don’t care what the scale says as long as I lose most of the fat and look good :).
right now my cal expenditure is roughly 1377 resting
oops, got cut off.
non workout is roughly 2,066 and workout days 2341. I used the method in the new lifting for women book to est. but after tracking my daily intake I realize I don’t eat that many cals and I see no reason to increase if my main goal atm is fat loss. How can I calculate lean body mass?
[quote]fyrbugg wrote:
oops, got cut off.
non workout is roughly 2,066 and workout days 2341. I used the method in the new lifting for women book to est. but after tracking my daily intake I realize I don’t eat that many cals and I see no reason to increase if my main goal atm is fat loss. How can I calculate lean body mass?[/quote]
Get “Power Eating” by Kleiner. The calculations in the “New Rules” book are only a very rough estimate and have a wide variance depending on the individual.
[quote]PRCalDude wrote:
fyrbugg wrote:
oops, got cut off.
non workout is roughly 2,066 and workout days 2341. I used the method in the new lifting for women book to est. but after tracking my daily intake I realize I don’t eat that many cals and I see no reason to increase if my main goal atm is fat loss. How can I calculate lean body mass?
Get “Power Eating” by Kleiner. The calculations in the “New Rules” book are only a very rough estimate and have a wide variance depending on the individual. [/quote]
Frybugg, I havent read the book yet, my GF is reading it first, but I think I can still give you some advice.
First off, dont get caught up in the whole too much or too little calorie thing. For a person starting out, its better to focus on quality of food than quantity.
If your just starting to work out, your metabolism is going to speed up, on top of that if you eat the right foods, and eat 5-6 times a day, your not going to gain weight even at 2500 calories.
Theres a good book called “the metabolism advantage plan” by dr. John Berardi. You might wanna check it out.
Other than that, you should focus on eating “clean”
Basically go on a “low carb diet” <100-200g per day, but with higher carbs for breakfast, before and after workouts. All your foods should be “natural”, which means no sugar, no bread, no pasta, no refined grains, etc.
IMO this will make a much bigger difference than cutting calories. But if you are going to be cutting calories, be advised, your metabolism is only going to slow down in the long run, and you’ll have a harder and harder time keeping the weight off in the future.
my goals? lets see, i’d like to be lose inches:
and I see no reason to increase if my main goal atm is fat loss. How can I calculate lean body mass?