Hi!

Thanks for taking the time to read my post. I need some help getting back on the fitness bandwagon.

Note: I am not anywhere nearly as fit as I was when my profile pic was taken. I posted this pic on JSF back in 2004 when I became a member (this is what I looked like back then). Anyway, in mid 2004 my life grew very chaotic. As the stress and pain of my life increased my food consumption increased. I turned to food to comfort me through some difficult times. As a result, I gained 20 pounds and quit my workouts. About a year ago, I started to eat clean again and train regularly…but then a b*tch called Hurricane Katrina hit my hometown (New Orleans). Needless to say, my life was literally turned upside down and 20 more pounds have appeared on my body.

So I am back! I am dedicated! And I really want overnight results…but alas, I know there is no such thing. I want this to be a total lifestyle change….so slow and steady is the better way to go. Grrrrrr!

I do not know my body fat percentage at this time. My Tanita reads 34%. Then some of the on-line calculators have given me all kinds of numbers up to 43%, which I know is too high. I am going to post some pics later today. I am also waiting for my MyoTape to arrive so I can take measurements.

I am Female 172.6 lbs this morning, 5’7”, 34 years old.

Now, this is where you come in. Could you please critique my diet plan? And fitness routine?

Fitness is as follows:

I am aiming for maximum Fatloss so I will do cardio 6 days a week.

My “workouts” consist of 3 exercises per body part @ 2 sets and 10 – 12 reps. I am training with relatively light weight..but taking it slooooow. (been prone to some injuries in the past, light is better for me).

Monday – 45 mins Cardio / Upper Body Workout.
Tuesday – 45 mins Cardio / Abs
Wednesday – 45 mins Cardio / Lower Body
Thursday – 45 mins Cardio / Abs
Friday – 45 mins Cardio / Upper Body
Saturday – 45 mins Cardio
Sunday – Rest. Maybe a Walk in the park, yoga, or something else fun.

Now for Food:

1500 calories a day. 40/35/25…..P/C/F

Please let me know if 1500 is too much. Should I go down to 1300 or 1400?

Thanks for taking the time to read my long-winded post.

I am still unsure of my final goals at this point…but I know that I feel best when I weigh about 135. Of course, weight is all relative to fat v. lean mass.

You look great in your avatar, so part of you must already know at least one way to achieve your goals. What kind of plan did you follow back then to reach that physique?

1500 is not too much. 1700 would be better, then bump it down to 1500 when you get to less than 150 pounds.

What kinds of foods are you eating to make up those ratios? Be sure you are able to fit in lots of fruits and vegetables.

How do you feel after your cardio sessions? 45 minutes might be a little long if you're doing it six days a week, but if it's not too high intensity, you'll be okay with it.

Your weight training routine sounds like it might not be intense enough. Do you mean 6 total sets for your entire lower body, and 6 total sets for your entire upper body? I think it might be better to add on some exercises here for at least one session per week, and take out the cardio on that day. I'd also recommend lifting heavier as soon as you feel able to. Which exercises do you do?

then a b*tch called Hurricane Katrina hit my hometown (New Orleans). Needless to say, my life was literally turned upside down

Monday – 45 mins Cardio / Upper Body Workout.
Tuesday – 45 mins Cardio / Abs
Wednesday – 45 mins Cardio / Lower Body
Thursday – 45 mins Cardio / Abs
Friday – 45 mins Cardio / Upper Body
Saturday – 45 mins Cardio
Sunday – Rest. Maybe a Walk in the park, yoga, or something else fun.


I share your regard for Katrina. It almost put me out of business. Glad to see you are bouncing back.

The one thing I would suggest is to do more lower body work than upper body work. Especially because you are getting into shape, and also because you are female. You will get a lot more done working legs after 45 minutes of cardio than working upper. Work legs hard and heavy. It's what men should do too, but it's completely what women should do. It can even make sense for you to work your legs while you do some of your upper exercises - such as doing lunges underneath your dumbell work.

Some people would suggest doing the lifting before the cardio. Once you develop good endurance it doesn't really matter. But until you do, you might think about that.

You look great in your avatar, so part of you must already know at least one way to achieve your goals. What kind of plan did you follow back then to reach that physique?

I followed a plan similar to this, however I did not do as much cardio b/c when reaching those goals, I did not have as much fat to lose. Honestly, I believe I was over-training back then as well. That is how I got injured and burnt out. My body was great, but so many over facets of my life were out of balance.

I am very apprehensive this time around b/c I do not want this to occur again. I have also never been this fat in my life so reaching my goals feels like a rather daunting task.

1500 is not too much. 1700 would be better, then bump it down to 1500 when you get to less than 150 pounds.

What kinds of foods are you eating to make up those ratios? Be sure you are able to fit in lots of fruits and vegetables.

Sounds like a lot of calories. Nevertheless, I trust you b/c everything else I have read suggests the same. I also keep forgetting I weigh over 170lbs now. :o

One of my rules is to eat raw fruits and vegetables with ever meal. I love super foods!

Your weight training routine sounds like it might not be intense enough. Do you mean 6 total sets for your entire lower body, and 6 total sets for your entire upper body? I think it might be better to add on some exercises here for at least one session per week, and take out the cardio on that day. I'd also recommend lifting heavier as soon as you feel able to. Which exercises do you do?

I think I was a little unclear when discussing my upper body training. The following is a sample workout:

Triceps
Kickbacks - 7.5 lb dumbbell (2 sets/10-12)
Assisted dips (3/10-12)

Biceps
Hammer Curls - 10 lbs (2/10-12)
Curls - 10 lbs (2/10-12)

Chest
Chest Press - 20 lb barbell (3/10-12)
Pec Press - 15 - 20 lbs (2/10-12)

Shoulders
Military Press - 10 lb dumbbells (3/10-12)
Lateral Side Raise - 7.5 lb dumbbells (2/10-12)
Front Delt Raise - same as above

Back
Row - (3/10-12)
Lat Pull - (3/10-12)
Extension (2/15)

My choice of weight is based on the feeling of a good burn.

What do you think about doing this routine twice a week? Too much? I was thinking about doing this for maybe 4 - 6 weeks since I am easing back into lifting. Then I might change to a 2 day split.

It can even make sense for you to work your legs while you do some of your upper exercises - such as doing lunges underneath your dumbell work.

Some people would suggest doing the lifting before the cardio. Once you develop good endurance it doesn't really matter. But until you do, you might think about that.

Thanks for the sugestion. I like that idea. The larger leg muscles also burn more calories.

I think I should do the lifting before my cardio. I am glad you mentioned that as well. I tend to cut corners afterwards.

That's enough sets and reps, but if you can consistently get both sets of 12 reps done, increase the weight that you're using.

Now that I know your weight training routine, it sounds like it adds up to a long workout with the cardio; I hope you don't find it overwhelming. If you're enjoying your cardio and all of the strength training, then it shouldn't be a problem, but I know I personally would have trouble keeping up with that schedule.

I'm surprised at zenpharaohs advice to work lower body more than upper body. I spent several months with my focus on back and shoulders because I liked the balance that a larger upper body gave to my ample bottom.

I'm surprised at zenpharaohs advice to work lower body more than upper body. I spent several months with my focus on back and shoulders because I liked the balance that a larger upper body gave to my ample bottom.

You're kidding, right? I tell everyone to always work legs and back, unless they are in a wheelchair.

She wants to get rid of 40 pounds. The chances that she will add muscle to her butt faster than she takes the fat off it by working legs hard would seem just about nil. And even if she gains muscle and loses fat pound for pound on her butt, which would be an amazing feat of muscle growth - her butt will get smaller because the muscle is denser. Focusing more on uppers makes sense later in this game, if ever.

Legs are big. Legs are strong. You go around all day supporting your full weight with your legs and well, it's just another day. You go around for a whole day supporting your full weight on your arms and you are mentioned in the Guinness book of Records. So you have to keep this in mind when working out. An intensity that means something to your arms? Means nothing to your legs. Legs have huge blood vessels and working legs actually assists the heart in pumping blood, so you get faster recovery.

Which is not to say ignore the uppers. Just that legs are a big opportunity.

Congrats on your comeback and determination! I truly admire you. :tucool:

I agree with zen. If anything, I would work lower body twice per week and prioritize legs, glutes and the posterior chain. At this point in time, I wouldn't even bother with any direct bicep or tricep work. The legs are going to give your metabolism the most bang for the buck.

For upper, I'd focus on total body movements with compound exercises; clean and press, assisted pullups, dips, barbell rows, deadlifts.

For lower body I'd suggest squats and stiff leg deadlifts one session, then lunges, calf raises, leg curls, unilateral leg presses, dumbell step ups, etc., for next session (although don't do all the aforementioned movements in one session. Mix it up each time.)

Always challenge yourself from week to week, increasing the intensity of your workouts. I.E., more weight, more reps, completing the same workout in less time, more complete range of motion, improving your form....all these variables will get you off to a fast start and there'll be no turning back.

Good luck!! :)

I agree with zen. If anything, I would work lower body twice per week and prioritize legs, glutes and the posterior chain. At this point in time, I wouldn't even bother with any direct bicep or tricep work. The legs are going to give your metabolism the most bang for the buck.

For upper, I'd focus on total body movements with compound exercises; clean and press, assisted pullups, dips, barbell rows, deadlifts.

For lower body I'd suggest squats and stiff leg deadlifts one session, then lunges, calf raises, leg curls, unilateral leg presses, dumbell step ups, etc., for next session (although don't do all the aforementioned movements in one session. Mix it up each time.)

Always challenge yourself from week to week, increasing the intensity of your workouts. I.E., more weight, more reps, completing the same workout in less time, more complete range of motion, improving your form....all these variables will get you off to a fast start and there'll be no turning back.

Good luck!! :)

This might sound obvious, but I agree with mastover, with slight variation. If you want to do calf raises, you can do them every time if you like.

Two exercises he didn't mention but I would throw into the mix are:

Single stiff leg dumbell deadlifts. Especially for women, although I use them a lot myself. The point is you can really load the glute up without really loading the upper body up. And you can add rows, or curl and press, and you get a real high energy exercise as well.

Lunges with curl and press. It's a nice exercise that uses dynamic resistance. This lift has a huge raise of the dumbells so it's very high energy. But it also has good balance of resistance between arms and shoulders and the legs, partially because it's dynamic resistance, and it's sort of unilateral, which gets a bit of core in there.

Squats and lunges with medicine ball diagonal raises, or twists, are also excellent. You get your energy, your leg work, and core work as well.

But the exact exercises are not as important as the general thrust of working legs hard and heavy.

Thanks you guys! I took you advice and completed a nice strong leg routine before my cardio today. I think you are right because I am also someone who carries most of her weight on hips/butt/thighs...damn my Italian ancestors!!!!

Anyway, my glutes already feel firmer tonight....