Newbie FIRST POST!

[wannabephat]

Hey gals! Been on this board reading my little heart out for the last 4 weeks! Still need some info...

At the suggestion of Daisy Girl I started the South Beach Diet 4 weeks ago and lost 10lbs...yeah and still going with it! If you go on there website they have daily menues that I follow to a T! Along with that I am on the treadmill twice a day for 30 min each! I want to start building the muscle and get my tummy firm and sexy! I have several at home gyms that I would like to start using because I am a bit embarrassed going to a gym at this point as in appearance I don't feel I fit in. I'd like someone to help me get a weight training program started so that by summer (May-June) I am sexy in my swim suit. Can you guys help?!

Thanks

 

[scorpiogirl]

Sure! We can help with that, but first we need your stats:

height
weight
bf%
and what you're eating (exact amounts and times)

Welcome to EF!

 

[skittles]

Welcome to EF

 

[wannabephat]

Sure! We can help with that, but first we need your stats:

height
weight
bf%
and what you're eating (exact amounts and times)

Welcome to EF!

SURE!

Height is 5'5
Weight is 135
bf% is 23

I am on the South Beach Diet so everyday is different....but you follow the same guidlines as far as the amount of good carbs...protein..veggies...no sugar..etc

Breakfast

Tomato Juice
Buckwheat Pancakes


Midmorning Snack
15 Mixed Nuts

Lunch
Sugar-free Flavored Gelatin Dessert
Grilled Portobello Mushroom Salad


Midafternoon Snack
Slice of cantaloupe with Low Fat Cottage Cheese


Dinner
Oriental Cabbage Salad
Swordfish Teriyaki


Dessert Print This Meal
Chocolate-Dipped (Semi Sweet Choc) Strawberries

 

[scorpiogirl]

^^^

bumping this because Wannabe is requesting help from me and I thought we ALL could be of more help than just me.

She's looking for a beginner's training program. I would suggest 2 muscle groups per day 2 exercises per muscle, 10-12 reps per set. Four days on, one day off.

I've said in a PM to her that I really think she needs more protein in her diet. But that's basically all we've talked about to this point.

Chime in here, girls!!!!!

I can say after reviewing your very first post that you're doing WAY too much cardio. Too much cardio and not enough weight training will cause you to have what we call Skinny-fat syndrome. You LOOK thin, but it's ALL WIGGLE & JIGGLE! YUK! You only need to do cardo 3-5x a week and no more than 30 minutes if you're doing steady state. If you are doing HIIT cardio, you only need 3-4x per week at 20-25 min.

 

[Sassy69]

For the weight training newbie, I always like the Bill Philips' Body For Life book. You don't have to follow the diet, however the guidelines of the diet will probably be similar to that of the South Beach Diet and may give you more insight into "how" nutrition works.

Otherwise, I also like The Shadow Project's training schedule:
http://www.elitefitness.com/forum/showthread.php?t=388278

- look in the 1) section for the links to the whole Shadow Project & the summarized version.

 

[jenscats5]

Welcome to EF!!

And I 2nd Shadow's program....it changes so it's not boring and is compact enough so that you don't spend hours in the gym....

 

[scorpiogirl]

Also, start a log here and keep it updated daily. It will really help you stay motivated and on track. To keep track of calories, protein, fat & carbs, log your food in fitday. www.fitday.com

 

[wannabephat]

Holy Crappola...reading the "Shadow Project" and I am trying to get it all straight....correct me if I am wrong!!!

Supplements:

Glucorell-R
Thermorexin - I have Hydroxycut-haven't taken any yet but bought it just incase is this ok?
Protein Powder - What kind??? Brand??? Anything I should make sure is or is not in it?
Yohimburn es - isn't this another fat burner? I take 2?
R-ALA-Does this go in the protein shake along with the Glucrell-R and the Creatine
Creatine: Any recommended brands?

Typical Week:

Monday AM:

Meal 1: Protein Shake Concoction

HIIT 8 Cycles

Meal 2: nuts, Water

Meal 3: Baby Spinch, strawberries, blueberries

Legs:
Leg Ext. 4 sets of 8-10
curls 4 sets of 8-10
Stiff Deadlifts 3 sets of 10
Walking Lunges 3 sets of 10 steps each leg

Meal 4: Protein Shake Concoction

Meal 5: Lean Meat, Small Potatoe, Green Veggies

Tuesday:

Meals are all the same with a few variations

AM- HIIT

Back :
Wide Pull Downs 4-Sets of 10
Seated Rowes - Can I do something else as i don't have this machine at home?
Reverse Pec Dec 3 sets - not sure what that is
Hypers 4 sets - again not sure what that is

ABS: Any suggestions here?

Weds:

Meals the same with a few variations

AM: 30 Min Treadmill

Bis:
Incline Curls 2 sets 10
Preacher curls-2sets 10
Cable curls-2 sets 10

Tris:
Push downs
seared dip machine - not sure what this is
kickbacks

2 set 10 on all

Thursday-

No cardio?

Meals the same

Lat raises
DB Press
Upright rows

2 sets of 8-10

Shrugs
3 sets of 8-10

ABS:

Chest:

Incline db press:
Incline flyes
cable cross overs

3 sets on all 8-10 6 TUT


same abs as before but ADD one cycle

Friday:

HIIT

Not sure what weights I should do?

And I believe that is it?!?!?!?!?!

 

[scorpiogirl]

LOL!!! You might just want to get use to doing a couple of things a day until you learn everything. That's a pretty heavy load for a newbie!

I would start looking up exercises for back, arms, legs, abs, calves, glutes chest & shoulders - on the internet. Learn what they are, write down the ones you CAN do at home and then start from there.