Newbie here/ Body Sculpting Bible for Women

[Sortasoftbodied]

Hello everyone!
I am a 22 year old and I am entering my last year of college (thank God). I'm currently 5'3 147 and I have around 25 - 26% body fat. I have a really large frame and I wear a size 6.

In the interest of losing some weight and really firming up, I have purchased the Body Sculpting Bible for women. Is anyone using this? Any rants or raves?

I have a tendancy to accumulate muscle quickly and I have lifted on and off for years. My problem is the fact that I seemt to break every diet and fall off of every fitness plan that I attack...and I'm not sure how to maintain a new and healthier lifestyle without giving in to temptation (you know, stuff like ice cream).

Anyway, I am starting the lifting program on Monday and I am giving myself a few days to adhere to the diet.

Breakfast - 1/2 cup cook oatmeal with splenda, cinnamon and small half of banana. (This meal is post work-out).

snack- whey protein shake, one scoop with water.

lunch- 6 oz. tuna or chicken breast, 1/2 cup whole durham wheat pasta and can of green veggies.

snack- whey protein shake, one scoop with water.

dinner- same as lunch but without the carbs.

If anyone can offer me any ideas they have about how they stay motivated, what they think of my diet or any advice they have...feel free to respond.

Thanks so much for taking the time to read.

 

[spatts]

Sculpting = build muscle + lose fat

Welcome!

Here's what worked for me:

Weights alternating heavy one week and moderate the next, for example:

Monday: legs
Tusday: back and rear delt
Wednesday: off
Thursday: Chest and tri's
Friday: shoulders and bis
Saturday: abs

On, for example Thursday, do shoulders light and bis heavy (start with the heavy) and then the next week shoulders heavy and bi's light. Heavy being about 90% of max and light being about 60% of max.

Cardio 5-7 days a week max (start with 3 non-training days) first thing in the morning, empty stomach, OR AFTER WEIGHTS. Moderate intensity, moderate speed, longer duration: walk up hill at 15% grade, 2.5 mph, for 60 min...point being, keep the heart rate between 135-140. I added a second cardio session in the evenings, 20-30 min, and straight protein after that, but only if one session and a clean diet aren't cutting it. At least two of my weekly sessions were HIIT Sprints on an eliptical or track.

My cutting diet looked like this:

http://www.asylum-strength.com/spat-cutting.htm

You would have to alter the times by when you train, and cycle the carbs 3 days low (.5g/kg body weight) and 2 days high (2.0g/kg body weight), or high on training days and low on non training days. You would also need to adjust for YOUR BMR. The diet in the link represents the 100g CHO median; this means that low days were around 50g CHO and high days were 150-200g CHO. Almost all starchy carbs pre-workout, and fibrous after.

1Kg = 2.2046 lbs

Remember when figuring the carb intake to subtract out the fiber. For example: 2/3 cups green beans has 7g CHO, and 4g fiber, then your total CHO is only 3g.


As far as the diet you outlined goes, if you really want to drop some fat, I'd ditch the banana, the pasta, and eat a hell of a lot more meat and veggies.

 

[JJFigure]

Fresh veggies, not canned veggies.

Yeah, it's a pain chopping them up, but your body will appreciate it.