Step 2: Build a Workout Plan/Split (Please give advice)

[kitstreasure]

Alright so in Step 1 my diet was built. I am logging my progress. Now, I have built the habit of logging and eating healthier, it's time to build the workout. Twitz and her guy have helped me by suggesting the following plan:

Schedule:
4:30-5:00am - 20 min fasted cardio
6:30-7:00am - Meal # 1 - Protein based
9:30am - Meal # 2 - Protein based
12:30pm - Meal # 3 - Pre-workout meal
2:00pm - Workout
4:30 Meal # 4 - Post-workout shake
6:00-7:00pm - Meal # 5 - Protein and Carb
7:30pm - Evening Cardio or quite stroll with hubby
9:30pm - Bedtime


My split:
Monday- Lower Body
~ Warm up - 10-15 mins slow spin or walk
1 - Standing squats - Body weight (BW) - 4 sets of 15-20 reps
2 - Side to side lunges - BW - 3 sets of 15 steps per leg
3 - Alternate lunges - 3 sets of 15 reps per leg
4 - Bird Dog - 3 sets of 10-15 isolating reps
5 - Leg press the kids! - 3 sets - 1st to failure, 2nd & 3rd 15 slow & controlled reps
~ Cool down - any static stretching for hamstrings, quadriceps, and core that your body will allow - hold each stretch for 20-30 sec, rest & repeat 3-4 times. 15-20 mins total stretching

Tuesday:
Fasted Cardio
PM Cardio

Wednesday - Upper Body
~ Warm up - 10-15 mins slow spin or walk - stretching arms & shoulders
1 - Modified push up - 4 sets of 15-20 reps
And....???? Still need more here (Detailed list of equipment and limitations at the bottom)

Thursday
Fasted Cardio
PM Cardio

Friday - Core
~ Warm up - 10-15 mins slow spin or walk
1 - Elevated ab crunch - 4 sets 15-20 reps
2 - Stationed bicycle - 3 sets doing as many as I can without over exerting
3 - Bull pulls - 3 sets of 15-20 reps
4 - Band walk - 3 sets of 20 steps each way
5 - Ball slams (side to side) - 3 sets of 30 reps
~Cool down - 15-20 mins

Equipment:
Dumb Bells - Up to 8lbs for now, purchasing adjustable ones that take BB plates
Weighted Vest - 51lbs
Resistance Bands - Full Set
Ankle weights - 20lb pair (10lbs each)
Wrist Weights: 3lb and 5lb pairs
Stability ball
25cm Exercise ball
Pilates Ring
Yoga Mat, blocks and strap
Ballet Barre
Spinning Bike
Inversion Table
6", 8", and 14" Aerobic Steps
Jump Rope
Awaiting delivery of Weight bench and BB set
Assorted Exercise DVDs

Physical limitations:
Difficulty/ pain on bending forward
Difficulty/pain laying flat on floor (fine with knees bent, not straight legged)
Difficulty standing in one place for more than a few minutes through the entire course of the day
Major loss of flexibility due to period spent bed ridden

Other limitations:
All workouts must be done at home
Extremely over weight, and out of shape

Current stats:
34 y/o Female
238lbs
50ish%BF
5'5"

Goals:
Return to endurance sports
Attain a healthy weight and body fat percentage (for numbers roughly 110-120lbs)
Win the Most Improved Competition
Reclaim my health permanently


Thanks a million for your help and advice, guys!
-Treasure

[MickeyKnox]

I have three words for you...Body For Life.

Anytime a female (or male often) is just starting out i always first point them in the direction of Bill Phillips. This program is probably the best in the world, imho. It can be incorporated by ANYONE regardless of their limitations. Why? Simply because the key is what you can lift, not about numbers. What can you lift 12 times? Then do that. What can you lift 10 times? Do it. What can you lift 8 times? An so on and so forth. You get the idea.

His Weight Training plan and Cardio plan (you can print these!) is available online and so are his meals. Just replace the Myoplex meals with something else like a solid meal or YOUR favorite protein drink, unless you like Myoplex products - nothing wrong with them.

He even has a grocery list template for you to get ideas on how much food to buy and what to buy.

I done this a few times and loved it each time. Its soooo easy. And youre in and out of the gym in less than 60 mins! And i believe it's only 20 mins for cardio!

Anyway, i hope that has helped you in some way. I know that even if you take a bit of his plan and incorporate into your daily routine, you will improve your body comp. Yes, its that good.

*Most of what you need to read is under the Library heading..

ht t p://bodyforlife.com/library

[scorpion62]

You could look at getting a stability ball and do - Alternating dumbbell chest press on stability ball

Arnold press for your shoulders eight pound DB 12 to 15 reps ,Don’t let the name intimidate you Sit on a bench that has lower back support to carryout this exercise

Plank to extension Perform: 2 sets of 45 seconds 45second rest between sets

You could do dips between two chairs , this might help you kitstreasure with your upper body workout

[kitstreasure]

Thank you both. Mickey, I'm checking into the Body For Life. Scorpion, thanks, I'll add those in.

I'm still open to other suggestions as well.

[dan991]

Hold on hold on hold on.... this needs to be approached differently and VERY carefully. According to the stats posted above and goals posted above she wants to lose approximately 110 lbs. If this is not a controlled loss; it can be damaging especially any cardio.

Give me a min. to do some research. Kit... have you talked to your doc about your injury limitations?

[kitstreasure]

You mean have I asked the ****tard that put me on chemo for MS? Yes, he said lose weight and it'll alleviate most of my injury/pain symptoms.

[MickeyKnox]

Lmao!

Dan, you should forward an email to Bill Phillips and tell him how to re write his million dollar best seller that has helped hundreds of thousands of people shed 1000's of pounds...lol!

[dan991]

You mean have I asked the ****tard that put me on chemo for MS? Yes, he said lose weight and it'll alleviate most of my injury/pain symptoms.

Uhm.. okay. Well, you can't just jump into this banging out sets and such left and right. You HAVE TO start slow; especially on the cardio. Cardio can be good and bad especially when it comes to your heart. Too much cardio can literally cause tears in your valves. Google "runners heart" for example.

So Tues/Thurs cardio sessions should be short and not overly intense. I'd actually stay away from any cardio outside of possibly going for a walk with hubby and maybe speed walking. Let me do some research tonight and look at a few things but whatever you do; don't push too far and too fast. Weighing 110 lbs when you're dead doesn't get you much.

[dan991]

Lmao!

Dan, you should forward an email to Bill Phillips and tell him how to re write his million dollar best seller that has helped hundreds of thousands of people shed 1000's of pounds...lol!

I'm not saying Bill Phillips is wrong; I don't even know who he is but good for him. I'm advising Kit based on what she posted and when someone wants to lose 100+ lbs of body fat that needs physician oversight and not a bunch of dudes on an internet forum. The "work out" isn't the problem here- the first part is making sure she doesn't cause further injury to existing injuries as well as doesn't compound existing problems. Its easy to trigger a heart attack especially putting undo stress by excessive cardio if you're heart isn't up for it.

[kitstreasure]

To clarify, I began doing cardio twice a day a couple months ago now. I started with about 5 minutes of just walking, and trying to go back to normal day to day activities for a mom who home schools her children. At this point I am now doing 15+ minutes (depending on how I feel) per session twice a day on my spinning bike with no (or very minimal) resistance. I am going slow when it comes to cardio, and slowly working my way up in duration. The longest single session I've had so far was 25minutes on my bike. Otherwise, it's been about a half hour walking at a pace that was comfortable but got me sweating. To this point, I have only been doing cardio because I didn't have my weights and such unpacked. My weight bench and Barbells are still on back order so I have cancelled that order and will look locally for somewhere to pick up a set.

I hope this clarifies where I am at this point and what my needs are. If there are any questions, please feel free to ask and I will do my best to answer them.

-Treasure.

[dan991]

To clarify, I began doing cardio twice a day a couple months ago now. I started with about 5 minutes of just walking, and trying to go back to normal day to day activities for a mom who home schools her children. At this point I am now doing 15+ minutes (depending on how I feel) per session twice a day on my spinning bike with no (or very minimal) resistance. I am going slow when it comes to cardio, and slowly working my way up in duration. The longest single session I've had so far was 25minutes on my bike. Otherwise, it's been about a half hour walking at a pace that was comfortable but got me sweating. To this point, I have only been doing cardio because I didn't have my weights and such unpacked. My weight bench and Barbells are still on back order so I have cancelled that order and will look locally for somewhere to pick up a set.

I hope this clarifies where I am at this point and what my needs are. If there are any questions, please feel free to ask and I will do my best to answer them.

-Treasure.

Sweetheart I'd be VERY careful here. Especially if you haven't had much physical endurance/heart strain in the past. At 34 years old you are more than susceptible to compounding problems as well as literally triggering a heart attack. You CAN do this... but it is going to take some time and patience. The diet change alone is going to have amazing results regardless of how much you work out and how much cardio you do. Starting slow was a good thing and just doing what you can without over doing it is going to show results. So, lets start slow. I would tear up any "routine" beyond the basics of getting your heart, lungs, and body ready to start working out. Leave any exercises to body weight only and lets start there. You don't need a full routine yet beyond doing something once or twice a day to start getting your body ready as well as help burn *some* calories. For exercises; start with rubber band based exercises. Lets start there and there are 1000 websites that have band based exercises.

[MickeyKnox]

I'm not saying Bill Phillips is wrong; I don't even know who he is but good for him. I'm advising Kit based on what she posted and when someone wants to lose 100+ lbs of body fat that needs physician oversight and not a bunch of dudes on an internet forum. The "work out" isn't the problem here- the first part is making sure she doesn't cause further injury to existing injuries as well as doesn't compound existing problems. Its easy to trigger a heart attack especially putting undo stress by excessive cardio if you're heart isn't up for it.

So was I, and I think youre overreacting in this case. Nobody suggested she stop eating and drop 100lbs over night. She's clarified what she has done and her goals are crystal clear.

[kitstreasure]

Mickey and Dan, Thank you both. The whole point of posting this thread is to get different opinions/thoughts. I will be taking both points of view into consideration. I am also open to other ideas/thoughts.

Dan, I used to compete in endurance sports (a few years ago). So while not being completely new to exercise, I do need to listen to my body and take it slow. Which I am doing. However, the last thing I want to be is "Skinny fat". (And my weight loss is actually incredibly slow.) At Thanksgiving I was at 255. I am now 238.

So far, on this journey I have learned a lot about how my body has changed since I last competed. However, that just makes me more determined to return to endurance sports and lifting for the fun of it.

FWIW, I'm a Meso-Endomorph. I don't know if that will effect your advice, but just so that it's out there....

-Treasure.

[MickeyKnox]

Awesome Kit! Good luck!

[dan991]

Mickey and Dan, Thank you both. The whole point of posting this thread is to get different opinions/thoughts. I will be taking both points of view into consideration. I am also open to other ideas/thoughts.

Dan, I used to compete in endurance sports (a few years ago). So while not being completely new to exercise, I do need to listen to my body and take it slow. Which I am doing. However, the last thing I want to be is "Skinny fat". (And my weight loss is actually incredibly slow.) At Thanksgiving I was at 255. I am now 238.

So far, on this journey I have learned a lot about how my body has changed since I last competed. However, that just makes me more determined to return to endurance sports and lifting for the fun of it.

FWIW, I'm a Meso-Endomorph. I don't know if that will effect your advice, but just so that it's out there....

-Treasure.

We're here and got your back. Just do what you think is right and ALL of it helps. I think that your goals are realistic and you can achieve what you want with dedication and hard work. You'll get there. In the mean time... go have rough, hard, dirty sex with Kit... it burns calories

[kitstreasure]

We're here and got your back. Just do what you think is right and ALL of it helps. I think that your goals are realistic and you can achieve what you want with dedication and hard work. You'll get there. In the mean time... go have rough, hard, dirty sex with Kit... it burns calories

Priceless, Dan, priceless.

[kitstreasure]

Anyone else have any thoughts or suggestions? I have a competition to win!

TIA
-Treasure

[twitz]

Treasure, when do you start your program?Are you happy with that layout, or looking for something different?

[kitstreasure]

I'm starting as the plan as written tomorrow. Per your suggestion, I posted to get further input/advice. For now, I'm happy with the layout. I know I'll out grow this program pretty quickly though (unless I'm WAY sicker than I know). I push hard, prefer to push hard, and HATE taking it easy. I know the difference between being sore/hurting from working hard and the pain of an injury.

I want to do whatever it takes to make myself as healthy as possible as quickly as possible. If that means I need to chop off my left leg, I would.

-Treasure.

[kitstreasure]

Okay, one more bump to make sure you guys have no different advice than what's listed... Dan, did your research turn anything up that I need to be aware of? Anyone else have any thoughts?

-Treasure.

[slovessheela]

GUYS...I need some help too.
I have been working out for about a year now. First did a lot of cardio and let carbs out of my diet. Lost 12 kgs/ 26 pounds. Everyone said that I don't look good and need to bulk up. Started to do that a few months back and back to my previous weight of 187 pounds. However, Don't seem to like what I see in the mirror. I do have some mass on my arms and chest but still don't like the overall picture. Whatever, I have been doing I do it through my own reading and wits. This is what I have been doing for the last couple of weeks:

Sunday - Chest & Back - Four sets each - Bench, Incline Bench, Decline bench and Incline Fly
Four sets each - Barbell row, T Bar row, One arm dumbbell row and Hyperextension
Abs any four items for 15-20 mins ----- Stretch.

Monday - Shoulders and Arms - Five Sets - Military Press (Last set drop down), Four sets - DB Shoulder press, Two Sets - Front Raises, Four sets - Side Raises, Four Sets - Bent Over Raises, Two Sets - Upright Rows, Five Sets - Shrugs (Last Set drop down)
Five Sets each - Barbell Curls, Preacher Curls (Last set drop down)
Five Sets Each - Tricep Pushdown, Lying Extension (Last Set drop down)--------Abs 10-15 mins ----Stretch

Tuesday - Legs -- Five sets of Squats --- Four sets - Leg press---Three sets - Leg Extensions--- Four sets - Leg Curl --- Weighted Lunges - 30 -40 each leg.------Abs 15-20 mins----Stretch

Wednesday - Chest and Back - Four sets each - DB Press, Incline DB Press, Decline DB Press, Flat DB Fly
Four sets each - Reverse pull down, V Bar pull down, Lat Extension, Seated Row (Last set drop down)-----Abs 15-20 mins --------Stretch

Thursday - Shoulder and Arms - Four sets each - Behind the neck press, Machine Behind the neck press, Three sets each - Side Raises, Side Cable Raises, Rear Machine, Four sets - Behind Shrugs
Four sets each - DB Curl, Machine Preacher Curl (Last set drop down), Hammer Curl
Four sets each - Standing Barbell Extension, DB Kicks, Tricep Push Down---------Abs 10-15 mins-------Stretch.

I am thinking of incorporating some AM Cardio 15-20 mins (Jogging) with this because of my belly pooch. Can you guys tell me if it is alright or do I need to do something else. My demographics
Weight - 187 lbs
Height - 5 feet 10 inches
Waist - 34.5 inches

[baseline_9]

GUYS...I need some help too.
I have been working out for about a year now. First did a lot of cardio and let carbs out of my diet. Lost 12 kgs/ 26 pounds. Everyone said that I don't look good and need to bulk up. Started to do that a few months back and back to my previous weight of 187 pounds. However, Don't seem to like what I see in the mirror. I do have some mass on my arms and chest but still don't like the overall picture. Whatever, I have been doing I do it through my own reading and wits. This is what I have been doing for the last couple of weeks:

Sunday - Chest & Back - Four sets each - Bench, Incline Bench, Decline bench and Incline Fly
Four sets each - Barbell row, T Bar row, One arm dumbbell row and Hyperextension
Abs any four items for 15-20 mins ----- Stretch.

Monday - Shoulders and Arms - Five Sets - Military Press (Last set drop down), Four sets - DB Shoulder press, Two Sets - Front Raises, Four sets - Side Raises, Four Sets - Bent Over Raises, Two Sets - Upright Rows, Five Sets - Shrugs (Last Set drop down)
Five Sets each - Barbell Curls, Preacher Curls (Last set drop down)
Five Sets Each - Tricep Pushdown, Lying Extension (Last Set drop down)--------Abs 10-15 mins ----Stretch

Tuesday - Legs -- Five sets of Squats --- Four sets - Leg press---Three sets - Leg Extensions--- Four sets - Leg Curl --- Weighted Lunges - 30 -40 each leg.------Abs 15-20 mins----Stretch

Wednesday - Chest and Back - Four sets each - DB Press, Incline DB Press, Decline DB Press, Flat DB Fly
Four sets each - Reverse pull down, V Bar pull down, Lat Extension, Seated Row (Last set drop down)-----Abs 15-20 mins --------Stretch

Thursday - Shoulder and Arms - Four sets each - Behind the neck press, Machine Behind the neck press, Three sets each - Side Raises, Side Cable Raises, Rear Machine, Four sets - Behind Shrugs
Four sets each - DB Curl, Machine Preacher Curl (Last set drop down), Hammer Curl
Four sets each - Standing Barbell Extension, DB Kicks, Tricep Push Down---------Abs 10-15 mins-------Stretch.

I am thinking of incorporating some AM Cardio 15-20 mins (Jogging) with this because of my belly pooch. Can you guys tell me if it is alright or do I need to do something else. My demographics
Weight - 187 lbs
Height - 5 feet 10 inches
Waist - 34.5 inches

Start a new thread.... U will get the help u need

[baseline_9]

OP, out of interest what are your macros set at?

This plan is not what I'd set sum1 up on so I'm not gong to contribute towards it.... Just wondering on ur macros

Good luck

[kitstreasure]

OP, out of interest what are your macros set at?

This plan is not what I'd set sum1 up on so I'm not gong to contribute towards it.... Just wondering on ur macros

Good luck

Base if you mean me, my macros are at roughly 50/20/30

[kitstreasure]

OP, out of interest what are your macros set at?

This plan is not what I'd set sum1 up on so I'm not gong to contribute towards it.... Just wondering on ur macros

Good luck

And for that matter, I'm interested in seeing what you would set someone up on.

[baseline_9]

Base if you mean me, my macros are at roughly 50/20/30

That's the percentages.... What numbers are you working with? Grams of protein carbs and fat per day?

[kitstreasure]

That's the percentages.... What numbers are you working with? Grams of protein carbs and fat per day?

200g Protein/50-80g Carb/50g Fat (This fluctuates, since I'm still tweaking my diet and finding what works for me, but I am very carb sensitive so my carbs from starchy sources is almost nonexistent.)

Here's a link to my log (Which has my food intake in it) http://forums.steroid.com/showthread...=#.UTerL2ew4gc

Thanks a bunch!