Newbie- sort of.

[maybeyeah]

I've read through the majority of this board (among others) and have some lingering questions. About me:
Female - 30yrs old
158lbs (BF? been awhile - more on that later)
5'3
I've been in and out of the gym for over 10 years (fomer fitness instructor/personal trainer)
Weight has gone up and down (significantly) for the better part of my life. I have been as high as 190+ lbs and have been as lean as 123lbs. My body responds well to weights despite the fact that I put size on my legs extremely fast. (Men ALWAYS comment about my large calf muscles.)
Unfortunately, I carry a lot of my weight in my lower abdomen. *which i understand to be 99% diet!*

I have dabbled off and on with the CKD diet and had some success there. Working out has never been an issue for me. I know my way around the gym with my eyes closed and LOVE it. Diet, on the other hand, has always escaped me.

Here are my questions::
1. Cardio time

Right before my current 'break' - I was doing an hour of cardio first thing in the morning: 20 mins each on 3 dif. machines at medium intensity about 3-5x a week.
Ive read about HIIT here and wondered for someone who is an endomorph if 30 mins is enough?

2. Weights

Because my goal is to shed body fat (lots of muscle there already just can't um, "see" it yet) I was doing a full body work out 2-3x a week which included alternating upper body (like chest) with lower body (squats) at high reps/ lower weight with little rest inbetween. Everything I've read has suggested otherwise: high weight low reps -- Should I continue to do 1 hour cardio in the AM 5-6x per week and do weights 2-3x a week at night working out twice a day?

3. Diet

Doing the CKD is relatively easy for me but I find that I'm starving by the end of the day. Any ideas how to make this work? How important is it that weight food and figure out protein versus fat etc? Which protein powder is the best for this type of diet?

4. Supplements

multivitamin
thermorexin
psyllium husk
omega 3 efa
Vasapro before workout (which works WONDERS!!!)
BCP

I'm on the go a LOT and found that pre-packing meals is KEY to surviving the diet portion. Any idea how to keep from falling off the wagon on the days you're weak?


I know so much of this is discipline and you have to want it bad enough. There is SO MUCH conflicting information out there, its hard to decipher what works and what doesnt. I guarentee, tho, that I'm as motivated and eager as you can be.

Thanks!

 

[RADAR]

I've read through the majority of this board (among others) and have some lingering questions. About me:
Female - 30yrs old
158lbs (BF? been awhile - more on that later)
5'3
I've been in and out of the gym for over 10 years (fomer fitness instructor/personal trainer)
Weight has gone up and down (significantly) for the better part of my life. I have been as high as 190+ lbs and have been as lean as 123lbs. My body responds well to weights despite the fact that I put size on my legs extremely fast. (Men ALWAYS comment about my large calf muscles.)
Unfortunately, I carry a lot of my weight in my lower abdomen. *which i understand to be 99% diet!*

I have dabbled off and on with the CKD diet and had some success there. Working out has never been an issue for me. I know my way around the gym with my eyes closed and LOVE it. Diet, on the other hand, has always escaped me.

Here are my questions::
1. Cardio time

Right before my current 'break' - I was doing an hour of cardio first thing in the morning: 20 mins each on 3 dif. machines at medium intensity about 3-5x a week.
Ive read about HIIT here and wondered for someone who is an endomorph if 30 mins is enough?

2. Weights

Because my goal is to shed body fat (lots of muscle there already just can't um, "see" it yet) I was doing a full body work out 2-3x a week which included alternating upper body (like chest) with lower body (squats) at high reps/ lower weight with little rest inbetween. Everything I've read has suggested otherwise: high weight low reps -- Should I continue to do 1 hour cardio in the AM 5-6x per week and do weights 2-3x a week at night working out twice a day?

3. Diet

Doing the CKD is relatively easy for me but I find that I'm starving by the end of the day. Any ideas how to make this work? How important is it that weight food and figure out protein versus fat etc? Which protein powder is the best for this type of diet?

4. Supplements

multivitamin
thermorexin
psyllium husk
omega 3 efa
Vasapro before workout (which works WONDERS!!!)
BCP

I'm on the go a LOT and found that pre-packing meals is KEY to surviving the diet portion. Any idea how to keep from falling off the wagon on the days you're weak?


I know so much of this is discipline and you have to want it bad enough. There is SO MUCH conflicting information out there, its hard to decipher what works and what doesnt. I guarentee, tho, that I'm as motivated and eager as you can be.

Thanks!

First of all Welcome to Elite ,we're glad to have you here
On to Question 1

Are you doing cardio first thing in the morning on an empty stomach, the body dips into those fat stores for fuel if you are ,eating before cardio is just gives it something else to burn so an empty stomach is a must add a thermorexin & you will really speed things up.
4-5 times a week is plenty after a few weeks you may either up the intensity or add another 10 minutes.


2-You do not need to train Twice a day , training should be like this for example
Mon- Chest, Tris, Shoulders
Tues-Back & abs and biceps
Wed- legs,calves

The above days are just an example you can break them up into 4-5 days a week if you wish.

Remember proper form is the key if you are not doing that then remove some of the poundage


3-You need to incorporate at least 2 shakes into your diet muscle milk is my Fav tastes like a Dairy Queen shake. www.NutritionExpress.com ,also eating smaller portions of food thru out the day will keep your metabolism up

4-anytime you feel the urge to get weak and fall off the bandwagon filling food such as jello, popcorn even a protein bar will help, remember to set aside one cheat meal for that weekend this helps keep you sane and helps keep you committed.

Good luck -i applaud your efforts!

RADAR

 

[scorpiogirl]

3. Diet

Doing the CKD is relatively easy for me but I find that I'm starving by the end of the day. Any ideas how to make this work?

How long have you been doing this? You'll find there aren't many supporters of this diet around here. I use to do the low carb thing and it stopped working for me so I took the advise of the girls and tried the 40/30/30 - only tweeked it to 50/25/25 for myself. It works better for me than the low carb EVER did.

One thing that helped, was switching over to a "clean" diet. I didn't realize all the shit you eat while doing low carb. SOOOOOO many preservatives and additives in all that food. Once I quit eating that crap and went to a "clean" whole foods program, and started logging in fitday, my bf% dropped FAST and DRASTICALLY while maintaining my muscle. Weight training and cardio are also a large factor - but diet dialed me in.

Have you tried the 40/30/30? You might be surprised!

2. Weights

Because my goal is to shed body fat (lots of muscle there already just can't um, "see" it yet) I was doing a full body work out 2-3x a week which included alternating upper body (like chest) with lower body (squats) at high reps/ lower weight with little rest inbetween. Everything I've read has suggested otherwise: high weight low reps -- Should I continue to do 1 hour cardio in the AM 5-6x per week and do weights 2-3x a week at night working out twice a day?

I would say weights 3-4x a week and cardio 3-4x per week. Cardio is one of those things that we've been discussing quite a bit lately here on the board. Some will do 40 min. to an hour, others will do 20-30 min., others do none-temporarily, of course. Personally, I find that 20-30 min. HIIT 3-4x a week sufficient if I'm maintaining. More if I'm trying to lose more bf.

Weight training, if you get size easily on your legs and don't want anymore, 15 reps should be ok - moderate weight. If you want size, 8-10 reps is pretty much the norm - heavy weight. 3-4 sets per exercise, 3-4 exercises per muscle.

4. Supplements

multivitamin
thermorexin
psyllium husk
omega 3 efa
Vasapro before workout (which works WONDERS!!!)
BCP

I do the EC stack (vaspro) and absolutely LOVE it. I've tried other thermo's and nothing comes close (for me). I know what your talking about there! You might try incorporating Sesamax with what you already have too.

Good luck with diet and training and keep us up on how you're doing!