Newbie needing your advice

[Kath0469]

I've recently started working out again after 5 years. I'm doing weights now; only did cardio in the past. I'm working out 3 days/wk on a home gym doing squats, leg extensions, chest press, rows, biceps, triceps, pec flys. I do one set to failure (usually 15-20 reps). Failure=cannot do another rep with proper form.

I plan on starting sprints 2x/week.

My goal is to lose body fat - approx 30 pounds and gain muscle. I'm very unhappy with myself physically and need to get results to stay motivated. I want to lose body fat as quickly as possible (don't we all)! I'm at a point of desparation and need RESULTS!

I've been limiting carbs - trying to keep below 20 but falling off the wagon every weekend. Staying away from sugar and flour. Eating primarily a high protein diet, moderate amount of fat, lots
of veggies.

Here are my questions:
1. Should I do more then one set when doing weights?
2. Do I need more then 20 carbs to keep up with this workout?
3. Any advice on suppressing my appetite? increasing energy?
4. Would you change anything about my workout?

Any other advice is welcome. If you need more info, please ask. I've been reading this board for a few weeks and you all or a great inspiration and a source of motivation for me.

Kathy

 

[RottenWillow]

Hi Kathy, I'd say one set to failure 3X weekly might lead to overtraining after a while. Cycle your intensity.

Example: Bench might be 80lbs for 12 reps to failure.
Workout 1: 80 X 12, workout 2: 80 X 9, workout 3: 80 X 12/13.

Also your rep range is a little on the high side, even for your hypertrophy goals. Try lowering the range to 10-15.

Your carb level is probably too low to permit a good intense workout. Some people are exeptions but generally speaking complex carbs are the very best source of energy for intense exercise. If your workout schedule is say MWF I'd think 100 low GI carbs M-F would be the minimum.

I'm a relative neophyte so I'll stop now rather than keep pontificating. There will be others who will post with more info for you.

Good luck.

 

[Nonerz]

Congratulations on making those changes...the hardest part is usually getting started.

RE: your questions...
1. Yes. That seems to be too many reps...not enough sets. It depends on your goals . Check out the sticky on the training board on ****TRAINING METHODS****

2. How is your energy level? Since my workouts are not exactly what you would call easy, I eat a lot more carbs than that. What has worked for me is to cut out starchy carbs at night. I would stick to protein, fats and veggies.

3. Supressing appetite. I've taken 5-HTP to help regulate my sleeping patterns but one of the nice side effects is that it is supposed to be an appetite supressor and help curb cravings. 5-HTP is the precourser to Melatonin, the hormone that helps you sleep. This little pill is also supposed to help your mood in general.

DRINK MASSIVE AMOUNTS OF WATER. We all know this, but do we really drink as much as we should? I take a water bottle with me everywhere and I am constantly filling it up.

How often are you eating? I keep food at my office so I always have something to eat.

4. As far as your workout goes...it sounds like you are limited to a home gym. If possible, I would do more compound movements and focus on the intensity of your workouts. I train biceps every so often...they get worked from all the other stuff I do.

Hope this helps some.

 

[Kath0469]

Thanks for the info...
When I worked out today, I increased my weight and reached failure at 10-12 reps. I will check the training board to get some info on the number of sets.

My energy level has been very low, so I think I'll add some complex carbs in the morning and lower my fat intake.

Where do I get 5-HTP?