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[lavalillie]

thanks ahead of time just for reading this post. I REALLY appreciate any advice you have for me. I am serious about getting these last 10 or so lbs off and will be 34 tomorrow and am tired of playing around with it and working out 7 days a week.

So I get that I am working out too much and not efficiently and am not eating correctly/enough. But I still am not sure of how I should do this.

currently I am recording all food intake and calories and workouts and I have a heart rate monitor I use.

How is this- where should I tweak?

WTS- M,W, F mornings before work Right now I doing 30min cardio and then each of the 9 muscle groups (with some jump rope inbetween) and 3 different ab/balance exercise

Should I switch to this M, W,F (it was posted previously)
***Monday – Deadlifts (heavy), Step Ups (light), DB Row (h), DB Bench Press (h), Face Pulls (light), DB Shoulder Press (l)

Wednesday - Front Squat (h), Reverse Lunges (m), Pull Ups (h), Handstand Push Ups (h), Inverted Row (l), Push Ups (l)

Friday – Single Leg Squats, Long Stride Lunges (l), Bent Row (m), Incline Press (m), Chin Ups (m), Push Press (m)


Currently, I run (3-5 miles) Tues and Thursday morning with yoga at night and hike Sat (5-8miles) and yoga on Sundays. Sounds like this is too much according to you guys.

Currently I eat about 1500-1700 cal. Mostly whole foods but I realize not enough protein. Today I had 1714 cal. 54 fiber, 50 protein, 112 carb, 75 fat (mostly from coconut oil and almonds) 6 small meals.

I am REALLY scared to up my calories because I keep slowly gaining weight now with all this working out BUT I will follow your advice because what I am doing is not working well at all.

Sounds like I should switch to this plan: (and eat fruit before other items and give to digest- this has been a problem for me)
Meal 1: fruit, carb, protein
Meal 2: fruit, protein
Meal 3: protein, veggies
Meal 4: protein, veggies
Meal 5: protein, veggies
Meal 6: protein, veggies.


Thanks again for input. I will keep reading. Oh and if this helps I am 5'6 144ish.

[swanso5]

this plan is similar to the one posted but is easier to follow...each day has a heavy, medieum and light "section" with a few mix ups


mon
deads - work up to 3rm then do 4 x 1 at the same wt
db bench / db row 3 x 8
face pull / db shoulder press 2 x 15
core

wed
chins - same as deads
reverse lunges / single arm shoulder push press 4 x 6
push up variation / single arm cable row 2 x 15
core

fri
front squat 4 x 6
bench press / chest supported row 4 x 6
stiff leg deadlift / pull ups (assisted if needed) 3 x 8
core

wts are fine really, the other days are rubbish though...3 - 5 mile runs will not make you much fitter and efinately not leaner...do 1 day of sprints (5 x 50m, 30secs rest increasing 1 set each until at 10 then increase to 60m and go back to 5 etc) and 1 day of intervals (machine based or 200's outside)

50g protein? no way...keep everyhting else the sa,e and increase this to at least 1 gram per pound of bodyweight...your not meating wenough to maintain muscle let alone build it and muscle burns fat

if you're gaining muscle then there is not a problem, you'll look better

that is a great food plan if i must say so myself

[lavalillie]

I feel stupid posting this but I dont understand some of the wording you are using.

You suggest:

mon
deads - work up to 3rm then do 4 x 1 at the same wt (What do you mean by 3rm and then do 4 x 1??)
db bench / db row 3 x 8 (here do you mean decline bench and decline bench row? 3 sets of 8?)

face pull / db shoulder press 2 x 15
core

wed
chins - same as deads
reverse lunges / single arm shoulder push press 4 x 6
push up variation / single arm cable row 2 x 15
core

fri
front squat 4 x 6
bench press / chest supported row 4 x 6
stiff leg deadlift / pull ups (assisted if needed) 3 x 8
core