Would be so grateful for feedback on my diet and routine!

N

natalia1

0
Hi! I got great advice last time I posted so I am appealing to you all again for some help. I am 5’6 small framed, 137 pounds and I am trying to lose 10 more pounds by the end of the summer. I’ve already lost around 15 pounds but I am struggling to lose that last ten, which is stubbornly all holding on for dear life around my middle. Can you give me some feedback on my strength training routine and diet?


Cardio
I run or do the elliptical 5-6 times a week for varying lengths of time, but usually around 40 minutes. I try to do HIIT twice a week.


Weight training-I usually do this twice a week. One day I do my arms/chest and the other day I do my legs. I feel like I may be neglecting other muscle groups…



Arms
3 sets of 12 reps with 8 lb weights- bicep curls
3/12/8- I don’t know what they are called but they are the opposite, in that I
pull up, rather than curl up
3/12/8 lateral raises
3/12/8 I do this move for my trapezoids, I don’t know what it’s called, but I
extend my arm in back of me while I support my body with my other
hand by holding onto a chair in front of me

Chest:
3 sets of dumbbell flyes (flies?)

Back?


Legs:

3/12/70 leg extensions
3/12/70 leg curls
3/12/8 squats
3/12/8 lunges


Diet
According to fitday, I consume around 1600 calories a day, with my carb intake jumping from 38-50%, my protein 38-48%, and fat 15-23%. Is this all wrong?…I guess on average I am leaning towards the 40/40/20 ratio? Does this work?


Also, should one never salt food? I realized that I eat a lot of cottage cheese, around 1-1 ½ cups daily and this may be a lot of sodium already. I’ve stopped salting my egg white omelets, but should I stop salting my chicken breasts and burger patties?

Thanks!
 
u nned to do more wt work, about 3 - 5 per week so your metabolism increases o u burn more fat at rest...salt attaches to water or the other way round (or something like that can't quite remember) so u may be holding a lot of water which could be making up to 1/2 of ur 10pds u want to lose so yes drop the added salt...as for a program i wood do squats, cable row, bench press, pull ups, push shoulder presses in a circuit in that order with 1min rest between circuits...wt doesn't have to be max but by the end of each circuit you should puffing...do for 8 - 12 reps each...something like that...as for diet i just wrote an 3 peice article on rich-fit.com which may be of help so have a look and post any questions there
 
I vary the cardio a bit more or at least focus it more and I'd also get into a 3 day full body weight routine. I'd even try lifting heavier weights. The last 10 pounds will come off, but it's going to take some serious clean eating and weight lifting (especially since you're small framed).

So my advice, drop the salt, eat 5-6 times per day with a protein and carb at each of those meals. Each meal is 2-3 hours apart.

Weights- 3 day full body routine ending with a 10-15 minute medium cardio session

Cardio- on non-weight days do 1 day of HIIT and 2 days of 45 minutes medium intensity cardio. One day could be a long walk instead. One day is reserved for rest.
 
Thank you both for the great advice. I will start weight training three times a week from now now and cut out all the salt. 5 lbs--I had no idea!

Trainer Lynn, should I then combine my arm, chest, back and leg workouts into one workout and do that three times a week? And you recommended I increase the weights. When I do my arm exercises and lunges should I use 10lb weights? I don't always have good form when I go into the third set bc they start to feel heavy but I do see your point because the 8lbs may be getting too easy.

Also, is 1600 calories too high for a daily average? I do jump sometimes from 1500-1900, so I don't consume the same everyday but I wonder if I am still eating too much since other than my daily workouts I have to sit at a desk all day (I'm a student--yes, even in the summer!). And should I increase my fat intake to 25-30%? I really have no idea what ratio is most effective. But I do think I am carb sensitive because today my mom made me some banana pancakes (delicious! And I used a bit of sugar free syrup) but I felt sleepy about an hour afterwards...

Thanks again for all the feedback!
 
You can calulate how many calories you need per day by using

How much weight you lift varies from person to person. Lift a weight you can safely lift, but your muscle should be fatigued by the last rep. In other words, you want to feel the muscle working.

I tend to start off with a really good full body routine and then 4-6 weeks later I change to a split routine (upper body one day and then lower body/abs the next).
 
That helps a lot. I will cut back to 1400 calories, cut the salt, and do weight training three times a week. I've been training for about a year now so I'll try the split routine I saw you posted for someone else:

Mon- Upper Body + 15 minutes cardio
Tue- Lower Body/Abs and 15 minutes cardio
Wed- 45 minutes low-medium intensity cardio
Thurs- Upper Body + 15 minutes cardio
Fri- Lower Body/Abs and 15 minutes cardio
Sat- 30 minutes Interval Training
Sun- REST

I've learned so much from this forum--it's really great.
 
Good luck. Try eating 1500 calories too. It may be a bit better for you since you've been training. Just play around with things and you'll reach your goal in no time!
 
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