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2005/03/09, 01:51 PM
Hi everyone, I'm a new member and would like to give some info on myself for your comments. I'm a 27 year old female, 5'9" and weigh 183lbs. My workout schedule (starting last week) is 20-30 minutes of cardio and weights for arms, legs, shoulders, chest....6 days a week, alternating muscles. I eat no more than 1200 calories a day and no more than 60 grams of carbs. I plan on increasing my workout time daily as I progress as well as increase my calorie intake to 1600 cal...leaving the carb intake the same.
Were I work we are having a diet contest based on most body fat lost, huge cash prize for the men's and lady's winners. Contest is for a period of six months.
Am I on the right track? Overall goal is to have a lean body.
Thanks
Canadian Girl
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2005/03/09, 02:39 PM
Welcome to freetrainers canadiangirl. You are on the right track with your exercise plan, but not the food.
You are eventually going to run out of gas (energy). You need a minimum of 12 calories per pound, anything below that is unhealthy, and you will lose all your desire to win. at 183 you need a min of 2196 cal per day. Just to maintain your weight , you need 15 cal per pound.
the key here is to get the right calories with the right foods.
Protein, carbs and fat.
Eat 5x a day increase your caloric value and you will blow them away and win.
good luck.
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Scales are for dead weight: We are not dead yet!
Still trying to find out how to do the Hollywood Free Press.
Ivan
carivan@freetrainers.com
Montreal Canada
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2005/03/09, 02:56 PM
Thank you so much for your quick response. I will take your advise and keep you informed of my progress.....wish me luck! so exciting :^)
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2005/03/09, 03:13 PM
Good Luck and please do keep us posted. Just don't tell any of your competitors about this site, and you will have an edge. There are alot of knowledgeable folks on here who can help you.
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Scales are for dead weight: We are not dead yet!
Still trying to find out how to do the Hollywood Free Press.
Ivan
carivan@freetrainers.com
Montreal Canada
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2005/03/09, 04:49 PM
Great to have you here!! Good luck with your goals! Ivan gave excellent advice and if you implement it you will see he is worth his weight in gold! :)
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Veda
MISERY IS OPTIONAL
***When you are up to your ears in trouble, try using the part that is not submerged.
***The difference between a dream and a goal is a plan.
HAVE A GREAT DAY!
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2005/03/10, 11:04 AM
I've been reading various posts and they are so helpful, however I have on question.......I've stuck to the training plan developed for my needs by this site, and I am soooooo sore right now. Do I continue today, or should I have a rest period? If I do rest and begin will it just be a regular cycle or will I eventually get used to the training? I really want to hit the gym today, but my legs and arms are sore. I guess I would like to also know if I use some form of cream/lotion to help the achy muscles and hit the gym will I feel worse tomorrow?
Canadian Girl
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2005/03/10, 03:58 PM
If your program calls for a training session today well then, follow it. The achy muscles will go away, it's nothing dangerous. How many days per week are you suppose to train, and what days? The reason I ask is to know the breakdown of bodyparts. For the achy muscles, take som advil for now if you can't tolerate it. Don't forget protein in your diet as that is the building blocks of our cells.
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Scales are for dead weight: We are not dead yet!
Still trying to find out how to do the Hollywood Free Press.
Ivan
carivan@freetrainers.com
Montreal Canada
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2005/03/10, 04:05 PM
Well I did my training, feeling ok. My rest days are Wednesdays and Sundays, the remaining days I have been following the routine faithfully, but really sore. I will take your advice on the protein.......not big on the advil idea. (have a hard time swallowing pills). I began the routine February 28, on my second week and lost 5lbs already. You guys are soooooo awesome, you provide great schedules and advice. Thanks a bunch
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2005/03/10, 04:14 PM
member s like yourself make it worth giving advice. Well, instead of advil, a good mesaage or hot shower, what else can I say! The soreness is not dangerous, when it is pain, you will know the difference and stop training. Don't forget 1 gram of protein for every pound you weigh. Also don't forget a cool down after weights, min 10 min low intensity on the stationary bike. This will get the blood flowing evenly again. Also prevents some muscle soreness.
Email me here anytime if you need more info or post.
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Scales are for dead weight: We are not dead yet!
Still trying to find out how to do the Hollywood Free Press.
Ivan
carivan@freetrainers.com
Montreal Canada
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