Hi all - new here!

Hi everyone, I'm new to the forum and would love a bit of input on my current routine.

First a bit about me. I'm 35 and 5' 8". I started off this year at 17 stone, and have lost almost 7 stone now I'm 10st 2lb.  I did it eating around 1000-1200 calories a day balanced diet, lots of salad/veg and fruit.
At first I just 'exercised' on the children's Wii Fit, then the dance Mat. The I got a home cross trainer that I used for an hour a day for four weeks until it broke! Then I spent a couple of months doing Davina McCall exercise dvd's every other day. 

Then finally when I hit around 12 stone at the beginning June I  got the courage up to join my local gym (which is 5 minutes walk away - so no excuses really!) which was the best thing I've ever done.   They gave me an all body routine using machines mostly, squats with a dumbell, and some abs work. I also started doing 40 minutes a day on the cross trainer interval program.  I did that for about 10 weeks and really saw some big differences which was really encouraging.
During that time I'd been reading and reading and learning.   I read Body for Life, and New Rules of weightlifting for women, and asked at the gym for a program to really increase my muscle mass more.
So this is what they've given me and what I've been doing now for a week:-

Forgive me if I get the terms wrong - it's a steep learning curve!

Monday:-
Incline dumbell press, 10kg, 12 x 3
Dips (assisted 36kgs) 12 x 3
Incline dumbell flys, 4kgs, 12 x 3
Seated Shoulder press, 6kgs 12 x 3
dumbell lateral raises, 4kgs, 12 x 3

Evening - 45 minute Spinning session

Tuesday:-
30 minutes intervals cross trainer
then:-
Leg press machine, 109kgs, 16 x 3
Squats (smith's machine), 25kgs, 12 x 3
Static lunges,10kgs dumbells, 12 x 3
Single leg press, 63kgs, 12 x 3

Wednesday
Chin ups (assisted 46kgs) 12 x 3
One arm dumbell row, 10kgs, 12 x 3
Lateral pulldown machine, 36kgs, 12 x 3
Upright row, 7.5kgs, 12 x 3
then:-
40 mins intervals cross trainer

Thursday
Same as monday
then:-
evening spinning class 45 minutes

Friday
Same as tuesday

Saturday
Same as wednesday

Sunday - REST - have run out room will add diet in next post
 

Okay - if you're still with me! This is my current diet. I've upped my calories to approx 1700-1800 in order to try to build more muscle. I think I'm around 40% protein, 45 carbs, 15% fat.

Breakfast
2 x boiled eggs & slice wholemeal toast

Lunch
130 grams chicken breast, large salad with lettuce, tomato, cucumber, beetroot, spring onions, half an avocado, red pepper.
Muller Light Yoghurt

Mid afternoon:-
Post workout whey protein shake

Dinner
200gram Jacket potato, with tin tuna, and side salad
Muller Light yoghurt

Evening
Nature Valley Bar & Options hot chocolate drink

Snack
150 calories worth of cashew nuts or seeds

Supplements wise, I'm taking a multivitamin, EFA's, L-Glutamine and have just started taking 5 grams creatine a day.

I would really love some input into what you guys think of how I'm doing. My goals are to lower my Body Fat percentage and increase muscle. 
In June my BF% was 29.7%
On August 7th it was down to 22.1%

I'd like to have it between 18-20% by the end of september. Another goal is to manage 10 full push ups by then. I'm up to 4 now from nothing LOL.

I do feel like I need some more specific goals to reach for.  It's such a huge massive change losing so much weight, added to that I'm going through a divorce after 15 years of marriage, and 6 children.  Focusing on training is getting me through in ways I can't explain. I'm absolutely hooked and just love it!


 

Hanlou, welcome to MT and absolutely bloody well done on losing all that weight. That is simply amazing. I bow down to you .
 
I've been saying for a while that the Wii Fit has its place in encouraging people to get active and you're living proof!!
 
I think the program they have given you is fine for a beginner other than I can't see any arm work but maybe they are thinking that your arms will be worked enough with the other exercises.
 
I think even your diet sounds ok..............OMG....just read the bit about you having 6 kids (7 including ex hubbie to be then )
 
Back to diet, yes seems fine to me, maybe seems to lack in carbs. Make sure you're not counting the carbs in your veg.
 
I'm sure you will achieve your goal with relative ease and by golly watch out guys when this woman is single again
 
I really hope you stick around as you are one hell of a motivator even though you may not think so.
 
Good luck and shout if you need help or encouragement.

Sponsored by Muscle Finesse Drunk on Udos

Thanks Kitty. Yes I definitely plan on sticking around! Can I ask another question? How quickly do you think I can expect to see progression on the weights on the above regime? I feel like such a weakling doing my dumbell flys with 4kgs weights! But that's all I can manage right now. 

Hi Hanlou and welcome
 
Wow, you have done really well and you seem determined to carry on.  If you enjoy it so much then it should be easy to stick too!  And hats off to you for finding time with 6 children too, I'm sure they are proud of your achievements.
With your weights, it is better to build up to more weight gradually.  When you feel you are not having to push yourself to get your reps out, then increase the weight.  Keep up the good work, you could always start a journal ot TROG here to help keep you motivated and record the progess uou make!

Healthy Action Nutrition Consultancy
 

Glad you plan on sticking around.

As Hazel says, build up gradually. You may find that some body parts progress quicker than others in increasing the weights you can use and that will be perfectly normal. Just make sure that you keep a strict form rather than aiming for the big weights.

I started on 5kgs for flies when I picked up training again so 4kg is not to be sniffed at!! Many women are weaker in the upper body and that's what's fabulous about weight training. Wait until you get the polite offer asking if you need a hand carrying something and then delight in the looks on their faces when they see you can lift things without a problem.

Sponsored by Muscle Finesse Drunk on Udos

Welcome to MT !

You've done an amazing job.. well done !

Don't worry about the weights, as long as you're pushing yourself and you make progress, it doesn't make a blind bit of difference.

Kitty makes a good point about the office girls... one of the girls was struggling to move a box of catalogues into the cupboard today, she was shuffling it around the floor. I just picked it up and carried it LOL!

Don't forget to take progress pics as you go along - they're a fantastic motivator.

Training by www.fitness121.co.uk
Diet by www.healthyaction.co.uk

I don't understand Hazel - what's a TROG???

Welcome to teh forum Hanalou! It looks as if you're headed in the right direction for sure... :-)
 
With regards to diet, it seems like you're having your carbs but in the Dinner and Evening meals... If it were me, I'd switch Dinner with Lunch meal and try to have the Cereal bar a bit earlier in the day if you can... Also check the sugar content in it, as cereal bars can be quite high :-)
 
You should progress quickly tbh, the initial weights jump is always a lovely one :-)
 
Good luck!

My Journal (updated link)
http://www.muscletalk.co.uk/JOURNEY-TOWATCH-THIS-SPACE-m1459794.aspx

Little tab up the top called TROG or under the avatar it says read my TROG... it's a training log

Training by www.fitness121.co.uk
Diet by www.healthyaction.co.uk

Welcome to MT. Awesome progress so far - well done!!

Please DO NOT pm me with questions that can be legitimately asked on the board.

Thanks! Had a really good one today and managed to up the weight on my one arm rows to 12kg and did an extra set of chip ups and upright rows so feeling like I'm making progress already!

I've been reading on the forums here about progression and different methods but it's all a bit confusing and a bit over my head at the moment so I'll stick to what I'm doing for now and just keep trying to up the weights.

Thanks for the diet advice - you're right about the cereal bar - I really look forward to that at the end of the day, but have just found Dorset cereal bars which look a bit better - more nuts and fruit and nothing else rather than oats & sugar.

Welcome to MT

James Collier
MT Co-Owner & Nutrition Consultant

Fanbloodytastic!!!!!!!!!!!!!!!!!!!!!!

It's Just A Ride
http://www.paulgeorge.org/
http://www.youtube.com/elfintan

Welshy


Little tab up the top called TROG or under the avatar it says read my TROG... it's a training log

So what's the diference between a TROG and a Progress Journal?? *To confusing!* I hate change!

My Journal (updated link)
http://www.muscletalk.co.uk/JOURNEY-TOWATCH-THIS-SPACE-m1459794.aspx

I was wondering the same Flick!

It's Just A Ride
http://www.paulgeorge.org/
http://www.youtube.com/elfintan

Hi, very well done on the weight loss so far!!

 
 My Story 

Welcome! Bloody well done on progress so far WOW!!

Me too!!??!! Trog Vs progress journal?
Sorry to hijack your journal!

xx

Be The Change
My Journal

I find the trog good to look back on a workout quickly as it's static but the journal is more personal with more support and banter

Training by www.fitness121.co.uk
Diet by www.healthyaction.co.uk

Welcome honey!  And flipping well done you!
 
MMMMMMM, a TROG.....not vair ladylike name is it? and reminds me of Love is All Around for some reason (yes, I'm THAT old!) and Reg.....
 
 
 
 

My competition journal: http://www.muscletalk.co.uk/Diamante-Warrior-AmazoniaChoosing-Your-Battles-Wisely-m2398177-p149.aspx