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beginner.

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annamae
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2006/07/06 19:08:02 (permalink)

beginner.

Hi all and thanks for your forum! It is great!

I am new in training but very hungry! I did regular weight training some 6 years ago but had since moved in 3 different countries and done 2 uni degrees so my priorities were a bit different for a while. But back in the track now!

I ve read basically everything here and in few other similar forums, but I still have few questions. I ve now been doing plenty cardio for about 4 months, got my diet a bit better, get more fit and lost some weight. I think I am ready to start to get in the weight training. But where to start...

After reading and reading and reading I made this kind of weekly plan for my self. It is not exact as weeks never seems to run this smoothly but I will try to keep it as regular as possible - sometimes impossible as I work 50-60 hours per week. So my weekly plan is:

MON: AM cardio PM gym
TUE: AM cardio PM gym
WED: PM yoga
THU: AM cardio
FRI: PM gym
WKend: rest or jogging, swimming or yoga.

I am really 'before breakfast jogging'-person so AM cardio is about 30-40 mins jogging. I wanted to do gym program divided in three parts so I included 3 gym sessions. Wed is kind of rest day with relaxing yoga and I wish to do my legs in Friday so I have wkend to rest after. Thursday evening is not possible to go to the gym as it is 'weekly cleaning evening' - but I can take that also as sort of training - at leats it is about 4 hours and makes me sweat maybe even more than my AM jogging! :) So how that looks to you experts? Should I still do some cardio after gym? I have put WKend for rest but sometimes weather is nice or I just feel to go to jogg or swim or might end up going Sunday morning yoga. Is that fine? Or is rest just rest?

Then my daily schedule:
6:30 wake up and go to jogg
7:15 protein shake + vitamins + cod liver oils
7:45 porridge after shower
~8:15 to work
11:00 2 eggs (why eggs? easy to prepare and carry to work)
13:00 lunch: 50-70g carb (rice, potato, pasta, vegs) + protein (meat, fish, tofu)
~17:15 home
18:00 quark + caffeine
18:30 gym
20:00 dinner: 50-70g carb (rice, potato, pasta, vegs) + protein (meat, fish, tofu)
22:00 protein shake and go to bed

How this looks? What kind of lunch and dinner suggestion do yu have? I do not have possibility to use microwave so it must be eaten cold. Can it be like brown pasta-tuna salad or what? Is that 50-70g carbs enough? I eat loads and loads of vegs - should I cut them down or just eat them with main meal? What kind of things you pack with you to work to eat on brakes? Just interested.

My aims is to get fit - not to compete but get mucles and tone up. I have always done some sort of sports (mainly skiing and I am qualified skiing instructor who even competed before) and I am quite strong (can easily carry my 87kg husband on my arms) but just to get this soft stuff away and get my mucles more visible. Basically look like I ve been doing something else than just eating McDonalds and watching telly. I am prepared to work out hard but I would prefer to know before hand is my routine right or I am totally lost.

Thanks to you already! I cannot wait to read your answers!




#1

9 Replies Related Threads

    kitty
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    RE: beginner. 2006/07/06 19:16:04 (permalink)
    Cardio and carb cutting basically will depend on whether you want to lose more weight......you say you've lost some and you want to 'tone up' but you say nothing about bodyfat. I can see nothing much wrong in what you've suggested, give it a go and if it works for you great. If you feel it needs tweaking then just ask
    #2
    annamae
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    RE: beginner. 2006/07/07 14:53:11 (permalink)
    Thanks for your answer.

    My aim is to get fit and fit in the size 10 Levis jeans. Maybe I will get more hungry on the way and raise my aim higher later on. Never say never.

    I never got my bodyfat measured. Should I? How you call the test and where to get it done?

    I would love to see some female bodybuilding or fitness competitions here in England...where and when those are?

    One personal trainer suggested my not to do weight train for my legs but to do 1 hour X-trainer instead - of course above all my runnig, cycling, swimming and yoga. How that sounds? My legs are not out of proportion comparing rest of the body but I have quite a bit muscles in them already. Maybe he meant to just tone them up with extra leg cardio?
    #3
    gingernut
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    RE: beginner. 2006/07/07 15:09:03 (permalink)
    you still need to lift weights for legs. otherwise you could end up with a disproportionate figure.

    More cardio will just increase overall kcals burned.

    Some trainers do think that women shouldn't lift weights or should only lift very light, especially for legs. This is a common mistake. Women can train just the same as men, sometimes with a little more cardio though.
    #4
    kitty
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    RE: beginner. 2006/07/07 15:10:26 (permalink)
    Difficult to answer without seeing you and also it depends on what sort of look you want to aim for. I personally like muscles on legs and have always said if I'm going to have big legs then they may as well be muscular

    I wouldn't worry about bodyfat levels, just go off your reflection
    #5
    annamae
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    RE: beginner. 2006/07/07 17:12:36 (permalink)
    if I'm going to have big legs then they may as well be muscular


    Thanks kitty - I love that sentence and it really makes sense! I have long legs but also big - at mo still a bit think due to fat but deffinitely also muscular. I remember always beating boys in long jumping in school days - I mean long jumping when you just stand and jump without running. Thanks to my crazy skiing training.

    Thanks also gingernut - that is why I started to ask from you! I also thought so like you said.

    I will start gym training from monday and maybe ask more then. And I will try to put my program here.
    #6
    gingernut
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    RE: beginner. 2006/07/07 20:53:55 (permalink)
    Just remember results will come with consistant training and diet.
    #7
    annamae
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    RE: beginner. 2006/07/14 10:42:47 (permalink)
    How is my eating:

    I have been writing down absolutely everything I ve put in to my mouth during last 3 wks. I was thinking to ask comments before starting 'next 3 wks'. So am I in the right track...

    My calories per day varies between 1200-1800ckal. I know 1200 is too little but e.g. this Tuesday I just did not have appetite but I still made sure I got more than 2g per my weight kilo protein. Normally those calories include approximately 100g carbs - brown rice, potato, brown pasta and oats and green vegs. I havent eaten white rice, bread or pasta for years. I am not big fan of sweets - sorry to say (but good for me) English sweets are horrible. But that makes it easier to stay away...what is good.

    Those daily calories also include 180-220g protein and I try to keep fat intake less than 50g. Fat is from food and olive oil ja cod liver oil and from eggs.

    Then to my next question: cold you tell me more about L-carnitine and how to take? Is it any useful? DO you use anything like ECA stacks or CLA? How they work? Just asking as I never came cross to those and they are mentioend in quite few places and they have them in supplements pages etc? Do people normally take them all or just one or few?
    #8
    kitty
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    RE: beginner. 2006/07/14 13:01:13 (permalink)
    Hi annamae, you seem to have your diet sorted out. Try not to get to anal about the amount of calories. If you're not losing weight then you're either eating too much or not burning enough off

    Not used carnitine myself. I'd ask the question in the supplement forum
    #9
    ClairieB
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    RE: beginner. 2006/07/14 14:31:25 (permalink)
    Hi Annamae,

    Try posting your diet in the nutrition forum. Use the guide at the top of the forum for posting you diet in time sequence. I'll have a look tonight and post a response, as I have to be quick now.

    I wouldn't bother with carnitine. It's a bit of a con really, as, in spite of its use in the body to shuttle fat into the mitochondria, where it is oxidised, carnitine is not limiting in the body, so adding more will not help you to burn more fat.

    #10
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