I really need help!!

[dana82]

Okay I have really fell off the wagon this past year. I completely stopped weight training. I used to go through spurts where I would hit the gym hard for maybe 3 months or so and then stop, and then do it again and then stop but I never was consistent for a long period of time. I started graduate school and I just completely stopped weight training but I did do cardio abot 4 times a week. I am finally at a point with my schedule that I can start training again. I just got a 3 month gym membership but and I really WANT to do this right.
Here are my stats

5'2
23
123 lbs
measurememts- 36-27-37
BF%- I'm not sure I've tried a few online calculators and gotten a wide range of results. if I had to guess I'd say it's about 25%.

Goals
I want to get my BF% to 18-19%
Would like to weight 110-115 ( though I'm more concerned with my measurements) which I'd like to get to 35-25-35.

I was wondering if I do what I am supposed to, how long would these results take? I've never really tried to be "cut" but I want to try! I know it takes a long time so I'm starting now for summer! ( but if I could look pretty good for New Years that would be good too! lol)

Diet
Currently I really eat whatever and prob about 1800 cals per day

I was hoping something like this would be good:

Breakfast: 1/2 cup granola with breyers low fat yogurt
Snack: 1 serving walnuts or almonds
Lunch: flax seed/wheat wraps with spinach leaf and 4-5 oz broiled chicken breast
Snack: 1 piece of fruit
Dinner: 2 cups homemade lentil soup ( its a healthy low fat vegetarian recipe I use)
Snack: orange and green tea

Total Cals: 1265
Protein: 26 %
Carbs: 44%
Fat: 30%
Fiber: 40 grams


I would really appreciate any help!

Thanks!

[threenorns]

sounds to me like what was happening was you were overtraining - that three months on, quit, three months on, quit, is characteristic.

first, just stop. don't go charging in 90 to the dozen. leave the diet alone - 1800 calories a day is perfectly fine for weight loss. if you want FAST results, use the MaxOT system and then add a cardio session at the other end of the day (ie, cardio in the morning, weights in the evening, or vice versa).

you WILL get results - you'll start tightening up and seeing more definition. at this point, you might step on the scales and go "AUGH! i've gained five pounds!!!" - but who cares if your waist has dropped an inch?

never mind targetting desired measurements - that's not up to you but to your genetics and body structure. never mind targetting a weight - you don't know how much muscle you'll gain as you lose fat. just go by the mirror and when you like what you see, switch to maintenance.

above all, stop thinking in terms of "quick", "fast", "tomorrow", etc - think in terms of a permanent change in lifestyle.

[Lady C]

Welcome back Dana

Originally Posted by dana82

Here are my stats
5'2
23
123 lbs
measurememts- 36-27-37
BF%- I'm not sure I've tried a few online calculators and gotten a wide range of results. if I had to guess I'd say it's about 25%.
Goals
I want to get my BF% to 18-19%
Would like to weight 110-115 ( though I'm more concerned with my measurements) which I'd like to get to 35-25-35.

While the 110-115 might sound fine it may not be acheiveable. I would focus more on gaining muscle and being healthy regardless of what the scale might say.

Originally Posted by dana82

Breakfast: 1/2 cup granola with breyers low fat yogurt
Snack: 1 serving walnuts or almonds
Lunch: flax seed/wheat wraps with spinach leaf and 4-5 oz broiled chicken breast
Snack: 1 piece of fruit
Dinner: 2 cups homemade lentil soup ( its a healthy low fat vegetarian recipe I use)
Snack: orange and green tea

I would cut out all nuts, change from granola to a lower fat whole grain cereal. Add in more fresh veggies at night. While lentils may be good for you they are calorie dense late at night.

Workout wise I would add back in a weights 3 times per week alternating with cardio and taking one day rest. It should not matter if it is a whole body or a split. I personally like the splits, they take less time.

[dana82]

Threenorms- I think ur right I overtrain and then I can't do it anymore and I stop....so I never got too far with it. I always looked at it as a fast way to look good but after doing that for about 2 years I can see it didn't get me very far so I am ready to make it a lifestyle change ( now that i have some time to cook and prepare my foods) I will look into that MAX system you were talking about. Is that a protein shake system?

Lady C- lol yeah the nuts make the fat go from 19% to 30% I think I should stay away from them. My problem is I don't like veggies too much I do like raw carrots, and asparagus, hehe. Could I switch my lunch and dinners?

I just don't know what to do about working out. I think time wise a split routine would work better for me. Does this mean upper/lower/upper ( so I only work out my bottom half once a week?) I am not really sure which specific exercises are core that I should make sure to incorporate? Any suggestions?

Thanks again!!

[threenorns]

Originally Posted by dana82

Threenorms- I think ur right I overtrain and then I can't do it anymore and I stop....so I never got too far with it. I always looked at it as a fast way to look good but after doing that for about 2 years I can see it didn't get me very far so I am ready to make it a lifestyle change ( now that i have some time to cook and prepare my foods) I will look into that MAX system you were talking about. Is that a protein shake system?

...

I just don't know what to do about working out. I think time wise a split routine would work better for me. Does this mean upper/lower/upper ( so I only work out my bottom half once a week?) I am not really sure which specific exercises are core that I should make sure to incorporate? Any suggestions?

Thanks again!!

lol - no - MaxOT is a weight routine and a cardio routine.

www.ast-ss.com - you'll see the MaxOT link at the top. registration is required, but it's free and painless.

[Lady C]

Originally Posted by dana82

I think time wise a split routine would work better for me. Does this mean upper/lower/upper ( so I only work out my bottom half once a week?)

You can do the upper/lower but I like this one much better. Cursor 3 Day Split Routine

You can switch lunch and dinner or do your weight workout before dinner and leave it the same.

[dana82]

@threenorns- Thanks, lol I wasn't sure what it was. I just joined that site and will read up on it. Is that what you follow?

@ lady C printed out cursors 3,4, and 5 day split routine! I just have to figure out where I would add my cardio. Which do u follow? Thanks for your help!

[threenorns]

i followed MaxOT for nearly two months but then got hooked on powerlifting. my routine (it's in my journal) is quite different now and might not be the best one for you to meet your goals.

[Visionary]

Hi Dana, I'm sort of in the same boat as you, so for what it's worth, I'll share what I've decided to do. I've just started back (this is week two) after a prolonged illness. My plan has been to spend the first two weeks just showing up in my sneakers and training instinctively, trying to ascertain how much strength and endurance are lost and how much I've retained, and taking notes.

This weekend, I will use the notes to develop a sensible plan for the next six weeks. Probably I will use Bryan Haycock's HST program because (A) it has worked for me in the past, (B) it starts out with lighter weights and higher reps--good for starting back into the game, and (C) it gives my muscles the look I want. http://www.hypertrophy-specific.com/hst_index.html

There are lots of good "plans" as you know, and some of the best are the ones we figure out for ourselves. As Woody Allen said, "98% of success is showing up." Good luck to you.

[Visionary]

PS After reading your post, I realize that your diet is also of primary concern to you right now. You probably already know about FitDay.com. It's free. You can run your diet through there to get the calorie count and the nutritional breakdown.