I need help after having a baby

[Rhealite1]

I had a baby a year ago and I am finally getting back into the gym. I used to lift a good bit but that stopped about 2 years ago. I have just gotten back in the gym and have only been back at it for 2 weeks. I would love a little help in setting up a workout and a diet. My daughter is starting to walk so i don't have very much time to do alot of food prep. We are lucky to have a hot meal most nights. I am only able to do a total of a 2 hour workout since that is all the gym daycare will allow her to be in there.

Here is a little bit about me (I hope this will help)
5'7", 170 lbs. I had gotten down to 166 but I am not breastfeeding as much and I think my body is not burning as much now.
I have a good bit of muscle and am not freaked out about putting it on. I would much rather be musculare and tight than jiggly like I am now.

 

[superqt4u2nv]

Welcome to Elite I gave you gift plat so you can use the search function.

2 hours is more then enough time to get in a good workout. 10 minute warm up on any cardio machine just enough to get a flushed and the heart pumping followed by 10 minutes of stretching. Weights should take any where from 40-60 minutes the less rest in between sets the more cardio like it will be. Then cardio you could start with 30 minutes of HIT style then added 5 minutes once you hit plataue's. How many days a week can you workout this will help in designing a routine for you. What are your area's of weakness do you have a pear shape? Apple? Hour glass? Or more staight up and down?

A good general diet I like is 40% protein 30% carbs 30% fat (good fats). At your current weight a good calorie range would be 1700-2040 which is 10-12 times bodyweight.

One thing you can do to help with food prep is pre cook a lot of food on the weekend and package it up that is planning for success. There are a great many of heathy things you can wip up very fast such as a protien shake, can of tuna with some spring mixed green salad, cottage cheese with some blueberries etc.

Here is a sample day plan
Meal 1
3 egg whites
1 omega egg
1/2 cup oats
Meal 2
1 cup cottage cheese
1/2 cup oats
Meal 3
1 can of tuna
1/2 cup salsa (low sodium)
1/2 cup kidney beans
Meal 4
5 oz boneless skinless chicken breast
1/2 cup yams
1 cup green beans
Meal 5
post work out shake
Meal 6 (1 hour later)
1 cup cottage cheese
1 oz almond raw almond chopped

Sign up for fitday I use it everyday to track my food and it helps plan so your macro's are correct this is close to what I suggested just a little low on fat and tad higher protien
Calories 1,764
Fat 47.0 409 23 %
Saturated 11.3 100 6 %
Polyunsaturated 10.8 93 5 %
Monounsaturated 20.5 178 10 %
Carbohydrate 121.3 489 28 %
Dietary Fiber 24.2
Protein 211.9 871 49 %
Alcohol 0.0 0 0 %

 

[Jennsfitness]

I was going to add my two cents, but is seems as though super has covered it all. I would add that you should drink at least 80 oz's of water everyday and try to get as much sleep as possible because you'll need it.

 

[Rhealite1]

Super I have an hour glass shape. I do have a pretty good base of muscle but the baby weight is being stuborn. I have lost the extra pounds but my body has just changed all over. UGH! I have been trying to go 6 days a week. I only do weights 5 though. I said earlier that I can workout for 2 hours but my daughter is setting a shorter amount of time for me. Today she only let me workout for an hour. So, I have to be pretty flexible with the time I do have. I was able to get in legs today and about 25 mins of cardio but that was it.

That is a higher cals than I thought I would need. I know I need to fuel myself but I feel like the extra fuel is what go me here, ya know.

 

[superqt4u2nv]

Super I have an hour glass shape. I do have a pretty good base of muscle but the baby weight is being stuborn. I have lost the extra pounds but my body has just changed all over. UGH! I have been trying to go 6 days a week. I only do weights 5 though. I said earlier that I can workout for 2 hours but my daughter is setting a shorter amount of time for me. Today she only let me workout for an hour. So, I have to be pretty flexible with the time I do have. I was able to get in legs today and about 25 mins of cardio but that was it.

That is a higher cals than I thought I would need. I know I need to fuel myself but I feel like the extra fuel is what go me here, ya know.

If you start that calories off at say around 1800 don't lose anything for 2 weeks then you could cut 200 calories and see what happends. I prefer to have people start with calories a bit higher rather then to low. If say for what ever reason you were not losing at 1600 we could tweak things again with your macro`s to see if perhap a diffrent ratio worked better for you.

You could do a 3 day lifting split like this:

I would recomend pyramiding and aiming to increase your weights every week.
Rep scheme is the same for every exercise the weight gets heavier with each set.
set 1 x 12
set 2 x 10
Set 3 x 8
Set 4 x 6
Here is a sample plan:
Day 1 Back and biceps
Barbell Bent-over Row
Assisted Chin-up (partner)
Cable Close Grip Pulldown
Dumbbell Hammer Curl
Dumbbell Concentration Curl

Day 2 40 minutes HIT cardio
Here is an example of how to do it on a treadmill
5 minutes 4.0 MPH incline 12
1 minute 6.0 MPH incline 0
1 minute 4.0 MPH inlline 0
1 minute 6.5 MPH incline 0
1 minute 4.0 MPH inlline 0
1 minute 7.0 MPH incline 0
1 minute 4.0 MPH inlline 0
1 minute 7.5 MPH incline 0
1 minute 4.0 MPH inlline 0
1 minute 8.0 MPH incline 0
1 minute 4.0 MPH inlline 0
1 minute 6.0 MPH incline 0
1 minute 4.0 MPH inlline 0
1 minute 6.5 MPH incline 0
1 minute 4.0 MPH inlline 0
1 minute 7.0 MPH incline 0
1 minute 4.0 MPH inlline 0
1 minute 7.5 MPH incline 0
1 minute 4.0 MPH inlline 0
1 minute 8.0 MPH incline 0
1 minute 4.0 MPH inlline 0
1 minute 6.0 MPH incline 0
1 minute 4.0 MPH inlline 0
1 minute 6.5 MPH incline 0
1 minute 4.0 MPH inlline 0
1 minute 7.0 MPH incline 0
1 minute 4.0 MPH inlline 0
1 minute 7.5 MPH incline 0
1 minute 4.0 MPH inlline 0
1 minute 8.0 MPH incline 0
7 minutes 4.0 MPH incline 12
Once you get the idea of the intsity and pacing of HIT you can create your own on other machines.
Day 3 Chest Shoulders and Triceps
Dumbbell Front Raise
Dumbbell Lateral Raise
Dumbbell Rear Lateral Raise
Barbell Bench Press
Cable Standing Fly
Dumbbell One Arm Triceps Extension
Cable Pushdown (with rope attachment)

Day 4 40 minutes HIT cardio

Day 5 Legs
Barbell Full Squat
Dumbbell Walking Lunge
Barbell Straight Leg Deadlift
Lever Lying Leg Curl
Lever Seated Calf Raise
Lever Standing Calf Raise

Day 6 40 minutes HIT cardio

 

[Rhealite1]

I will have to give this a try. I will keep you up to date on my progress. Hopefully it won't be too painfully slow.

 

[needtogetaas]

I will have to give this a try. I will keep you up to date on my progress. Hopefully it won't be too painfully slow.

I would love to see you start a log on this forum girl. Check in with us every day. Also stick around and post more.