Cathy1982
Applying Gnome
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« on: July 16, 2010, 10:06:07 AM » |
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Hey all, I have been lifting weights for about 5 yrs now. At my "best" I was 5' 3" and 135 lbs and about 19% bodyfat. I fell back badly and now weigh 158 lbs yikes and 33 %bodyfat. I still lift regulalry but my diest was poor for about 6 months and thats why i got this way  I am embarking on a 3 times a wekk 5 x5 plan. That is .. bench press, deadlift , squat , barbell rows, pushups, chins ... all compound free weight and 3 days cardio. Please advise on this program. sorry for long message . I am also carb cycling as per scooby's claulator. Thank you. |
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Uglok
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« Reply #1 on: July 16, 2010, 10:10:29 AM » |
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Personally, i'm against carb cycling - but this has been discussed in so many places I won't get into that here.
Your aim is to what - build strength? Decrease weight or bodyfat?
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Cathy1982
Applying Gnome
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Posts: 10
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« Reply #2 on: July 16, 2010, 10:29:38 AM » |
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Hey Thanks for the reply. My goal is to increase strength modestly and by eating properly and exercise lose fat. Dito on carb cycling... but i guess i was going with an initial plan. ... Better option just to eat clean and avoid the cycling perhaps ?  |
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Uglok
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« Reply #3 on: July 16, 2010, 10:33:52 AM » |
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That's what i'd suggest. I'd limit what you mean by 'clean' though - my diet isn't clean by a long shot in most people's opinion. However, it's much more clean and balanced than the average obese person's.  My point - moderation, not abstinence. Much easier to stick to. Well, if those are your aims looks like you're on the right track to get them! |
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Radu
Bulking Gnome
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« Reply #4 on: July 16, 2010, 10:34:44 AM » |
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eat under your tdee by 500. just make sure you dont eat under 2k kcals.
diet is key. you do everything else right.
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Milestones.
Upper arm- 34cm / 37cm / 41cm |currently @33cm (midpoint)
Forearm- 30cm/ 33cm/ 35cm |currently @28cm (near elbow)
Chest- 100cm/ 105cm/ 110cm |currently @97cm (110 lats flared)
Thigh- 56cm/ 60cm/ 63cm |currently @53 (lower thigh)
Calve- 40 cm/ 42cm/ 44cm |currently @ 39cm (midpoint)
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Goldie
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« Reply #5 on: July 16, 2010, 10:46:56 AM » |
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I'm with Ug, carb cycling is for the highly dedicated bodybuilder who's trying to lose the last few pounds to get from 8% bodyfat to 6%.
What you need to do is work out a nutrition plan that you can follow for the rest of your life. This means that you'd eat less of the same foods while you're losing weight, and eat slightly more than that deficit once you reach your weight goal. If you completely restrict yourself from eating certain foods, or certain food groups, you'll have a hard time maintaining healthy nutrition.
You might also want to do cardio more often each week; 5 or 6 days a week (or work up to that). Once you reach your weight goal, then you could cut back on the frequency.
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You make your choices, and you live with them. In the end, you are those choices.
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Goldie
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« Reply #6 on: July 16, 2010, 10:49:27 AM » |
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eat under your tdee by 500. just make sure you dont eat under 2k kcals.
diet is key. you do everything else right.
Radu, for a woman 5'3" tall, 2k calories could be close to her TDEE. She may need to eat fewer calories than that, to lose weight. The minimum recommended caloric intake for women is 1,200 calories. Just as an example, I'm 5'2", I weigh 110 pounds, and my TDEE is around 1,900 for my activity level. The numbers are different for women! |
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You make your choices, and you live with them. In the end, you are those choices.
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Radu
Bulking Gnome
Reputation Power: 3
Posts: 661
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« Reply #7 on: July 16, 2010, 11:04:32 AM » |
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eat under your tdee by 500. just make sure you dont eat under 2k kcals.
diet is key. you do everything else right.
Radu, for a woman 5'3" tall, 2k calories could be close to her TDEE. She may need to eat fewer calories than that, to lose weight. The minimum recommended caloric intake for women is 1,200 calories. Just as an example, I'm 5'2", I weigh 110 pounds, and my TDEE is around 1,900 for my activity level. The numbers are different for women! I think i ended in the wrong forum somehow lol. Im sorry for the bad info. |
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Milestones.
Upper arm- 34cm / 37cm / 41cm |currently @33cm (midpoint)
Forearm- 30cm/ 33cm/ 35cm |currently @28cm (near elbow)
Chest- 100cm/ 105cm/ 110cm |currently @97cm (110 lats flared)
Thigh- 56cm/ 60cm/ 63cm |currently @53 (lower thigh)
Calve- 40 cm/ 42cm/ 44cm |currently @ 39cm (midpoint)
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Cathy1982
Applying Gnome
Reputation Power: 1
Posts: 10
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« Reply #8 on: July 16, 2010, 11:05:42 AM » |
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Thanks a lot. I love this forum. Lots of good advice and no wierd supp adverts. |
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JoeB
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« Reply #9 on: July 22, 2010, 12:00:22 AM » |
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If you are trying to loose weight and get leaner just do some cardio/interval, just stay active and do not only do one exercise because your results will start to decline. Good Luck!
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HerrKaputt
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« Reply #10 on: July 23, 2010, 03:49:21 AM » |
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I agree with the above, you have pretty much everything nailed right.
I especially agree with the comment by Uglok: you should moderate your "bad food" intake, not eliminate it completely. Also try substituting bad foods with less bad foods: cottage cheese instead of normal cheese, etc.
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Cathy1982
Applying Gnome
Reputation Power: 1
Posts: 10
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« Reply #11 on: July 26, 2010, 07:37:14 AM » |
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cheers. I have been doing cardio about 5 times a week now.. sometimes skip it because my job can invovle a lot of it at times... But so far so good. Feeling better psychologically and hopefully results will show in the mirror |
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HerrKaputt
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« Reply #12 on: July 26, 2010, 10:34:24 AM » |
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I'm sure they will show. In my case I was amazed at how being careful with nutrition can do a lot of difference (I was already doing cardio but ate very very wrong).
Yesterday I tried on some pants I bought a year ago (I weighed 80 kg then, 72 now). I could go on those infomercials and say "I lost 8 kg just with hard work in 4 months" while I hold my pants.
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JoeB
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« Reply #13 on: July 26, 2010, 06:10:38 PM » |
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Just keep changing up your workouts occasionally. You need to keep your body confused! Good luck
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Uglok
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« Reply #14 on: July 27, 2010, 02:06:20 PM » |
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Just keep changing up your workouts occasionally. You need to keep your body confused! Good luck
I daresay that's really not applicable in this case so much, apart from as the more I train the more i'm starting to question the truth of this statement besides... Hmm. I sense some researching/an informed post on the horizon... |
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