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Hi, i'm new
- Thread starter panache
- Start date
buffalogal
New member
Good luck panache 
Extra_Strong
Well-known member
Weeeeeeeee 
Thanks everyone..
I will post some pics over the next week( if I get the courage up to).
This is my plan,
AM 45 minutes of cardio..Monday - Friday
PM weight training.. I've broken it down to
1.legs
2.arms
3.chest/shoulders
4.back
right now i'm doing basic exercises of each 3 x 10 reps. Should I be doing less reps?
I'm going to be doing an ab set before each weights session.
I used to swim a lot in high school, so I did a a lot of cardio training ( twice a day!) and had a weight program there.
In college I ran a lot and did triathlons, so I WAS used to a lot of cardio sessions.
My most in shape weight was between 105 - 108 pounds ( i'm 5'1) but I don't care so much about weight as I do as about my size. I was small but didn't have the trimmest tummy
I've never done the eat 5-6 times a day, and I often forget the work snacks do add up.
I'm trying to follow the diet programs on here.
what about coffee? tea? I'm sucker for my morning lattes!
BTW, this has program has only started this week, so i don't know if I should change any of it?
thanks everyone!
I will post some pics over the next week( if I get the courage up to).
This is my plan,
AM 45 minutes of cardio..Monday - Friday
PM weight training.. I've broken it down to
1.legs
2.arms
3.chest/shoulders
4.back
right now i'm doing basic exercises of each 3 x 10 reps. Should I be doing less reps?
I'm going to be doing an ab set before each weights session.
I used to swim a lot in high school, so I did a a lot of cardio training ( twice a day!) and had a weight program there.
In college I ran a lot and did triathlons, so I WAS used to a lot of cardio sessions.
My most in shape weight was between 105 - 108 pounds ( i'm 5'1) but I don't care so much about weight as I do as about my size. I was small but didn't have the trimmest tummy
I've never done the eat 5-6 times a day, and I often forget the work snacks do add up.
I'm trying to follow the diet programs on here.
what about coffee? tea? I'm sucker for my morning lattes!
BTW, this has program has only started this week, so i don't know if I should change any of it?
thanks everyone!
A lot of cardio does not = losing fat. Making sure you have the proper intensity is what is more important. I would lower the cardio time a little and increase the intensity.
It is likely you do the "work snacks" becaue you were not eating often enough. If you eat every 3 hours, every meal is like a snack. Take your daily caloric intake goal and divide it by 5-6 - and there is the caloric intake for each meal. It is likely to be about 300 calories per meal (this is only an estimate).
Wha twill differ from each meal is the food content. For example, your earlier meals will be a little more carb heavy than the later ones. I highly suggest you look at the thread at the top of this board called "Links to Top Threads". It will give you several sample diets - can give you food choices, meals and timing ideas.
Coffee and tea are fine. BUT, there is a difference between a COFFEE and a LATTE. The latte is a not-so-smart choice. It is half milk (more than half actually) - and even skim milk contains sugar not to mention a few hundred calories. I would make the latte a ONCE A WEEK INDULGENCE only and have a plain coffee with Splenda and only a *dash* of skim milk (if you need it).
How are you doing your weight days? I understand the split, but are you lifting for 4 days in a row and then taking 3 days off? Or are you lifting every other day?
This is an idea of a basic workout plan *I* might do in your shoes:
Mon:
AM cardio - no more than 30-45 minutes steady state
PM Chest/Shoulders/Triceps
Tues:
PM cardio - 30 min HIIT
Weds:
AM no more than 30-45 min cardio
PM Back/Biceps
Thurs:
PM 30 min HIIT
Fri:
AM cardio no more than 45 min cardio
PM Legs
Sat:
very easy cardio, something different, or yoga, pilates, etc.
Sun:
Rest Day
It is likely you do the "work snacks" becaue you were not eating often enough. If you eat every 3 hours, every meal is like a snack. Take your daily caloric intake goal and divide it by 5-6 - and there is the caloric intake for each meal. It is likely to be about 300 calories per meal (this is only an estimate).
Wha twill differ from each meal is the food content. For example, your earlier meals will be a little more carb heavy than the later ones. I highly suggest you look at the thread at the top of this board called "Links to Top Threads". It will give you several sample diets - can give you food choices, meals and timing ideas.
Coffee and tea are fine. BUT, there is a difference between a COFFEE and a LATTE. The latte is a not-so-smart choice. It is half milk (more than half actually) - and even skim milk contains sugar not to mention a few hundred calories. I would make the latte a ONCE A WEEK INDULGENCE only and have a plain coffee with Splenda and only a *dash* of skim milk (if you need it).
How are you doing your weight days? I understand the split, but are you lifting for 4 days in a row and then taking 3 days off? Or are you lifting every other day?
This is an idea of a basic workout plan *I* might do in your shoes:
Mon:
AM cardio - no more than 30-45 minutes steady state
PM Chest/Shoulders/Triceps
Tues:
PM cardio - 30 min HIIT
Weds:
AM no more than 30-45 min cardio
PM Back/Biceps
Thurs:
PM 30 min HIIT
Fri:
AM cardio no more than 45 min cardio
PM Legs
Sat:
very easy cardio, something different, or yoga, pilates, etc.
Sun:
Rest Day
Hi!
thanks for yorur advice.
I know i have to skip the lattes!
I do like green tea and robius tea, so I will try to stick to those.
I'm trying to do weights
Monday
Wednesday
Thursday
Saturday
I guess when I was training, I always did a lot of cardio in the past and was thinking of getting back into triathlons as well.. which means I do need to do the cardio training as well..don't know how much this would hinder weight loss?
thanks for yorur advice.
I know i have to skip the lattes!
I do like green tea and robius tea, so I will try to stick to those.
I'm trying to do weights
Monday
Wednesday
Thursday
Saturday
I guess when I was training, I always did a lot of cardio in the past and was thinking of getting back into triathlons as well.. which means I do need to do the cardio training as well..don't know how much this would hinder weight loss?
Those days for weights look good. Much better than lifting everyday right in a row.
It is not that training for triathalons will HINDER weigh loss, it will likely help you lose WEIGHT - since your activity level will go up. But WEIGHT and FAT are two totally different hings.
The problem is that intense training (cardio) will likely cause you to lose some muscle mass. This is a problem because muscle mass is what drives our metabolism. So lower muscle = lower metabolism. You might get smaller, but your BF will likely still be higher than you might like - you will be smaller, but not TIGHTER (if that makes sense to you). This is the "skinny fat" syndrome you might have heard before.
The diet for triathalons (and other endurance events) is DRAMATICALLY different than a weight training diet. When you eat to build (or maintain) muscle, you are heavier on the protein, moderate fat and carb - with a focus on complex carbs such as veggies. When you eat to fuel an endurance workout - you are higher carb, moderate protein and fat. The carb sources, while still complex, have more fater burning carbs too (more simple carbs) to help consistently fuel body for the endurance event.
This is why you see high carb drinks/gels/bars for marathon runners, but you see high protein drinks/bars for weight training. They are 2 opposite ends of the spectrum.
This is NOT saying you CAN'T weight train AND do triathalons. You certainly can. But know that your performance in BOTH will suffer. You will not be able to maximize your performance in both sports at the same time.
It is not that training for triathalons will HINDER weigh loss, it will likely help you lose WEIGHT - since your activity level will go up. But WEIGHT and FAT are two totally different hings.
The problem is that intense training (cardio) will likely cause you to lose some muscle mass. This is a problem because muscle mass is what drives our metabolism. So lower muscle = lower metabolism. You might get smaller, but your BF will likely still be higher than you might like - you will be smaller, but not TIGHTER (if that makes sense to you). This is the "skinny fat" syndrome you might have heard before.
The diet for triathalons (and other endurance events) is DRAMATICALLY different than a weight training diet. When you eat to build (or maintain) muscle, you are heavier on the protein, moderate fat and carb - with a focus on complex carbs such as veggies. When you eat to fuel an endurance workout - you are higher carb, moderate protein and fat. The carb sources, while still complex, have more fater burning carbs too (more simple carbs) to help consistently fuel body for the endurance event.
This is why you see high carb drinks/gels/bars for marathon runners, but you see high protein drinks/bars for weight training. They are 2 opposite ends of the spectrum.
This is NOT saying you CAN'T weight train AND do triathalons. You certainly can. But know that your performance in BOTH will suffer. You will not be able to maximize your performance in both sports at the same time.
Thanks for the advice!
If i'm still doing a reasonable amount of weights (4 times a week) but still doign a substatntial amount of cardio with interval training, does this still allow for a higher level of body fat?
The reason I ask is because before, when I was training, we only ever did weights as a supplement to the cardio done the rest of the week.
If i'm doing weights 4 times a week, is that cardio going to take away the work of the weight training.
I guess its just that I was used to doing a lot of cardio, rather than a lot of weights
If i'm still doing a reasonable amount of weights (4 times a week) but still doign a substatntial amount of cardio with interval training, does this still allow for a higher level of body fat?
The reason I ask is because before, when I was training, we only ever did weights as a supplement to the cardio done the rest of the week.
If i'm doing weights 4 times a week, is that cardio going to take away the work of the weight training.
I guess its just that I was used to doing a lot of cardio, rather than a lot of weights
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