help with routine

[dragonfly2]

Hello,
I am new to this forum, and I find many of you to be very knowledgable.
So I would like to ask if you could help me in designing a routine for losing a few lbs and lowering my bodyfat, although I am not real sure on what my b/f % is. However I would like to enter the chizeled phase. I have been doing the pyramid workout.

[threenorns]

easy: MaxOT

www.ast-ss.com

it's all there.

i'm using this system and i LOVE the results i'm getting - much faster and definite results than the pyramid system i was using before.

read all the intro and week one, but then also go straight to week two and read up about warming up - that is *invaluable* information and has made all the difference in my workouts.

[CF-OC_gal]

Hi dragonfly,

I assume you are female. Can you give us a bit more info in numbers about what you are trying to achieve, your past experience with fitness and any limitations on how you eat and exercise, your height, weight and observations about your body type (ecto, meso, endo and fast or slow metabolism).

[Lady C]

I'm in agreement with Brat. What is your level now?

Also diet is extremely important. What does a typical day look like now?

[sillyme]

http://www.stumptuous.com/weights.html is great for routines. I used to use a routine from another book, but will now do her "intermediate, 3-day full body" for 8 weeks.

You can choose a routine based upon your level and style

[dragonfly2]

Hello,
I want to thank you all for your responses.
I am 5'3 120lbs, I believe I am a meso, however I do have a stubborn layer of fat which makes my legs look bulky rather than that lean chiseled look that I am striving for.
My workouts are:
Mon- legs pyramid 12reps being the lightest, 10,8
(also I will incorporate some slow and heavy, 3sets of 8)
Tues-chest and back,abs, cardio-run 25 to 30min
Wed.-tri's and bi's,abs, cardio-run 25 to 30min
thurs. cardio run-30 min
fri- cardio run-30 min
sat-run 30min.
My day begins @ 4am
so my workout don't start until 2:30pm
My diet is usually clean
meal1-3eggs(1yolk) 1/2 cup oat meal w/some soy milk(van)
meal2-whey protein w/water and a half banana
meal 3- whey protein and a piece of fruit,2tsp p/b
workout- protein drink
after workout protein drink,2tsp p/b
meal 4-chicken and veggies
meal 5- protein drink, before bed.
I know this is alot of protein drinks. But my hours @ work are crazy.
I am not sure of b/f%. But I do know that I would like to be @ about 14-15% b/f. And @ a weight of 112-115lbs.
I am 40 yrs old I know this doesn't help this much, as far metabolism goes. I am determined to acheive this goal, so I would appreciate any and all help
Thank you




l

[Gearloose]

Originally Posted by dragonfly2

I know this is alot of protein drinks. But my hours @ work are crazy.
I am not sure of b/f%. But I do know that I would like to be @ about 14-15% b/f. And @ a weight of 112-115lbs.
I am 40 yrs old I know this doesn't help this much, as far metabolism goes. I am determined to acheive this goal, so I would appreciate any and all help
Thank you




l

I think you are getting way too much protein and not near enough carbs from fibrous veggies. Remember that complex carbs require more calories to digest than protein or fats. Try to get more of your protein from whole foods such as chicken and tuna. A good ratio of protein to carb to fat is 40%-40% 20%. You can buy tuna in ready to eat foil pouches now that comes with a variety of seasonings already added. A ziploc bag of baby carrots, broccoli, celery and cauliflower with a packet of fat free salad dressing for dipping combined with a packet of tuna or canned chicken is a quick midday meal or snack that can be eaten on the run.

Try to get most of your nutrition from real food and save the protein drinks for post-workout replenishment.

Gearloose

[CF-OC_gal]

I agree with gear. I think that until you are able to put in a well rounded full body workout or split and eat more whole foods then you are stuck with the progress you are making. Don't worry though. What you are doing is far better than doing nothing.

Sometimes life and work have to take priority over our appearance goals (the chiseled look).

Do try to make some changes to your food choices though. Being 40 does mean that there is a bit more patience required if you are coming back to a routine (I'm 47 - BTDT, still balancing priorities). Consistency and applied faith will get you there.

[dragonfly2]

Thanks Gearloose,
I will give your advice at whirl. It also sounds more tasty than my protein drinks.
,

[dragonfly2]

Brat,
thanks for the encouragement, sometimes the progress is so slow that it does become very discouraging. But I know that I will get there, even if that means slowly.
Thanks again
You are all so great, Iam glad I found this forum.

[Lady C]

Like the others said. Try to switch to more whole foods. One of my "on-the-go" meals is two hard boiled eggs and an apple. Also switch to cottage cheese before bed instead of that shake.

I would not have the PB post workout. It will slow down the effects of the whey too much. I also would not do abs two days in a row. You need a day of rest in between.

Psst. . . . you're never too old to reach your goals [said this grandma]

[dragonfly2]

LOL,
Thanks LadyC,
I will take your advice on that note.