I'm back and ready to go!-really need some fitness guidance

[dana82]

Hey,
I haven't been here in years but I just finished up with school and now I acutally have a schedule where I can cook meals and go to the gym regularily. I am sooo confused with what I should be doing so here are my questions bear with me.

Do I do HIIT cardio or go for distance?
Do I do weight training total body sessions or do upper lower upper sessions?
Do I do cardio everyday? if my goal is to lower BF loose weight and build muscle

Do weekly cheat days hinder you from making progress? ( I'm not sure if I should not have cheat days until I get to my gw)

Here is alittle background about me I'm 24 5'2 and weigh 124 lbs. My weight has flucuated over the past few years from 113-135 which is a big range. I haven't been below 120 in a long time but I feel comfortable at around 113 which is a healthy weight for my height and where I went to get to. I set a deadline for me which is memorial day weekend to be a "fit 113" but not muscley which gives me 3 months to reach this goal.
In the past I did more distance cardio 6 days a week and total body weigh training for about an hour and a half 3 days a week but I never achieved the look I wanted. The only way I ever got down to 114 was when I ate about 800 calories ( which I know is low).
ugh I'm so overwhelmed and confused with where to start..... any advice I really feel like a complete beginner now....

[dana82]

This was the plan I had in mind....
Diet

Meal #1 kashi go lean with wheatgerm and ff milk 195 cals 10% fat 46% carbs 45% protein

Meal #2 walnuts/almond (rotate) 185 cals 87% fat 4% carbs 9% protein

Meal #3 2 cups lettuce 1 cup spinach, 1/2 cucumber, 12 small black olives, 5 oz grilled chicken/turkey scalllions and onions with balsalmic vinegar and redwine vinegar plus seasonings 258 calories 26% fat 28% carbs 46% protein

Meal #4 2 fruits 122 cals 10% fat 85% carbs 5 % protein

Meal #5 5 oz poached salmone or baked fish with asparagus 282 cals 34% fat 7% carbs 59% protein

Total cals 1041 35% fat 28% carbs 38 % protein

In the past I've always done diets where the overall % of fat was around 20% or lower so I was trying something different this time because all the fat I am intaking is healthy fat. I know the cals are low but I planned to do month #1 1000 month #2 1200 and month #3 1400

please help me!

[gymgirl]

Hi, Dana!

Welcome back to DF! I just saw your post and am heading out to meet my parents, but I've got a few ideas right now.

Based on your goals I would shoot for HIIT maybe 3 times per week, and 3 full body sessions per week. You can do HIIT and full body training on the same day if you want, or you can break it up into seperate days.

As far as cheat meals, some people may disagree with me, but I think it is important to have a cheat meal once per week while trying to lose bodyfat. Note that I said cheat meal not cheat day. One meal per week shouldn't hinder your progress, and will help curb those cravings so you don't feel too deprived and give up on healthy eating habits. You should think about starting an online journal here, its a great place to get support and others will chime in and help you with any questions you might have with your training!

[minime]

hi dana, welcome back to DF! Its great that you now have the time to focus on your health and fitness

my opinions on your questions are as follows :

1. Mix it up. Two sessions of HIIT, one longer session or something along those lines. keep your body guessing with intense 'pedal to the metal' workouts that can be both effective AND fun!

2. This really depends. How many days of the week can you get to the gym/would you like to lift? You can do a full body routine 3x per week.

3. I would say not to do formal cardio every day. Try doing 3 weight workouts and 3 cardio sessions per week, in conjunction with a good nutrition plan and see how this works out for you.

There should be no need to resort to drastic 800 calorie per day diets : this is not maintainable in the long term and will only result in a yo-yo effect as you have already said you experienced.

i have some questions for you, the answers may help the others here to give you the best advice possible.

1. What does your current routine like? I know you said you are only getting back into fitness, but have you been exercising these past weeks or are you actually only about to start?

2. What kind of lifting plan did you adopt before? You say 'total body weightlifting' : what do you mean by this? Can you outline what your routine used to look like? And how long did you stick with it, without seeing the results you desired?

3. You say you used to diet on 800 calories : what does your current diet look like? Do you still eat very low calories? Do you track your food on fitday.com or a similar site? If not, i suggest you look into it.

4.You say you want to be a 'fit 113' but not muscly : what do you mean by this? I am just wondering what kind of physique it is that you desire.

Oh, i am 5'2 also! Another member of the 'shortie' club!

Why don't you start an online journal? Its a great way to record your progress and recieve feedback and advice from others.

good luck!

[minime]

pipped to the post by gymgirl!

actually i forgot to address the cheat meal question. I have cheat meals, usually consisting of a dessert in a restaurant, or some beer. Sweets and alcohol are my vices, but I find that these days I succumb to them much less regularly.

It is not one meal per week that will make or break you, but the other 30-40 meals you have that week. Unless by 'cheat meal' you mean 'two pizzas, an entire pecan pie and a gallon of coke' i think you will be ok :

[dana82]

Thank you both soo much for your replies. I plan on starting my routine Feb 26th I just wanted to figure out what I was doing before hand. I am willing to go to the gym 6 days a week.
My current measurements are:
back 32 goal same
bust 36 goal same
upper waist 27 goal 25
lower waist (ie lovehandles which is what I want gone most!!) 33 goal 28
hips 37 goal 36
butt 38 goal 37


1. What does your current routine like? I know you said you are only getting back into fitness, but have you been exercising these past weeks or are you actually only about to start? To be honest with you I walk 6 days a week for 30 minutes at the moment. I haven't weight trained in years so I am able to start in about a week or 2.

2. What kind of lifting plan did you adopt before? You say 'total body weightlifting' : what do you mean by this? Can you outline what your routine used to look like? And how long did you stick with it, without seeing the results you desired? I pretty much did the whole circuit and the cables for my arms. 3 times a week plus 3 times a week I did 30 minutes pilates. Meaning In my whole life I've never done a split workout where you did upper/lower. The weights I lifted were pretty light. I'd say I'd stick with it for about 2 months and then get mad and stop.

3. You say you used to diet on 800 calories : what does your current diet look like? Do you still eat very low calories? Do you track your food on fitday.com or a similar site? If not, i suggest you look into it. My current diet is very high in carbs and processed foods. As far as calories it is all over some days I might eat like 2500 but then others I might only eat like 1000.

4.You say you want to be a 'fit 113' but not muscly : what do you mean by this? I am just wondering what kind of physique it is that you desire. I'm going to try and find some pics of the body I desire though I know it will never look exactly like someone else...I hope this helps I really appreciate it! I really do want a cute little tight butt which I've never really had.....

Oh, i am 5'2 also! Another member of the 'shortie' club! yay!!

Why don't you start an online journal? Its a great way to record your progress and recieve feedback and advice from others. I think I'm going to!


Did you think the diet that I put together was okay?

[dana82]

Originally Posted by gymgirl

Hi, Dana!

Welcome back to DF! I just saw your post and am heading out to meet my parents, but I've got a few ideas right now.

Based on your goals I would shoot for HIIT maybe 3 times per week, and 3 full body sessions per week. You can do HIIT and full body training on the same day if you want, or you can break it up into seperate days.

As far as cheat meals, some people may disagree with me, but I think it is important to have a cheat meal once per week while trying to lose bodyfat. Note that I said cheat meal not cheat day. One meal per week shouldn't hinder your progress, and will help curb those cravings so you don't feel too deprived and give up on healthy eating habits. You should think about starting an online journal here, its a great place to get support and others will chime in and help you with any questions you might have with your training!

I've never done HIIT cardio in my life but from what I've read it seems to be great for burning fat. I used to do so much cardio that it would honestly make me feel naucious and I would start to dread it by the end of the 2 months.....I think cheat meal is probably a better idea rather then cheat day which could go overboard hehe.

Thanks for your reply any other suggestions are welcome!

[minime]

Originally Posted by dana82

This was the plan I had in mind....
Diet

Meal #1 kashi go lean with wheatgerm and ff milk 195 cals 10% fat 46% carbs 45% protein looks good

Meal #2 walnuts/almond (rotate) 185 cals 87% fat 4% carbs 9% protein Add a protein source here : have half the amount of almonds, and add a couple of egg whites perhaps

Meal #3 2 cups lettuce 1 cup spinach, 1/2 cucumber, 12 small black olives, 5 oz grilled chicken/turkey scalllions and onions with balsalmic vinegar and redwine vinegar plus seasonings 258 calories 26% fat 28% carbs 46% protein Looks good

Meal #4 2 fruits 122 cals 10% fat 85% carbs 5 % protein Add a protein source here

Meal #5 5 oz poached salmone or baked fish with asparagus 282 cals 34% fat 7% carbs 59% protein looks good

Total cals 1041 35% fat 28% carbs 38 % protein

In the past I've always done diets where the overall % of fat was around 20% or lower so I was trying something different this time because all the fat I am intaking is healthy fat. I know the cals are low but I planned to do month #1 1000 month #2 1200 and month #3 1400

please help me!

You must also address when you workout. Pre and post workout nutrition are important : it is a good idea to have most of your daily carbohydrates around your weight workout when they are needed most.

Overall your diet seems too low in calories to me : especially if you now eat 2500 on occassion.

My suggestion: track your food for a few days, everything that passes your lips enter into your fitday account. Get the average calories you are eating and subract 200-300. Check your weight in a week, and adjust accordingly.

Also you may want to have different calorie/nutrient amounts on weight day, cardio day, and rest day. I believe there is a thread by cursor somewhere on this, so maybe he will come in and give his advice.

For you weight workouts : don't be afraid of lifting heavy! You won't bulk up or get too 'muscly' by accident. I lift as heavy as i can for the most part, and i am certainly not 'bulky'. Its a lot harder than you would expect to put on muscle, and if you are at a caloric deficit, you certainly do not need to worry.

Do you have somebody at your gym who can show you proper form on basic lifts? If you are not used to lifting, it would be a good idea to get some advice before you start using any serious weight. you don't want to be sidetracked by injury.

You could always start by using the various machines at the gym to get you started. This way your muscles will get used to the stimulus, and you will get used to the gym environment. When you are comfortable with the machines, you can try some free weight stuff.

Just remember : push yourself. There is no point in going to the gym to walk on a treadmill for half an hour then do some feeble curls with a set of pink dumbells. You have to push yourself! Get sweaty, get tired, get exhilerated! it will happen

[CF-OC_gal]

There is no point in going to the gym to walk on a treadmill for half an hour then do some feeble curls with a set of pink dumbells. You have to push yourself! Get sweaty, get tired, get exhilerated!

Minime, I think you just wrote an excellent signature quote!!:

[dana82]

Would this be a sufficient lower body work out?

Deadlifts
lunges
squats
leg press
leg extension
leg curl
butt machine
plie suomo squat

[gymgirl]

Dana, I'd cut out leg press, leg extention, leg curl and butt machine.

keep the deadlifts, squats, lunges and sumo squats. you can even throw in some stiff leg deadlifts too.

[minime]

dana that is wayyyy to much volume for a leg day : if you do that you will end up shortchanging yourself as far as intensity goes.

I second gymgirl : stick with squat, dead, lunge, sumo squat and you could add in a romanian deadlift (stiff legged) also. However you needn't do each one every day. I suggest you alternate, and do squat and deadlift on seperate days.

[LiftGirl]

In addition to what minime and gymgirl have said, I think you need lots of compound work to reach your goal. Squats, deadlifts, bench, pull-ups, things like that. Make sure you use a weight that is heavy enough that you struggle on the last rep or two. That is the key. If you aren't lifting enough to struggle on the last rep or two, you aren't really doing much.