Lost 240lbs+ But want 2 gain Lean Muscle. Help welcome

KiiAttitude

Hi Guys So i lost 17 stone with healthy eating and exercise back in 2009/10

Now I'm a fitness fanatic who will try any exercise as long as its healthy!! (no fads).

I have some loose skin due to over 240lbs loss but all in all im happy with the way i am , but I have maintained for a while and i feel my life has reached a stable place and i can now set new goals.

I am starting a new regime, I'm 2 weeks into a 6 week morning boot-camp (runs Mon-Fri mornings for 1 hour for a full 6 weeks), loving the results, and the the motivation i currently have.. but as i'm a known cardio queen i do need help from a few of the fitness pal people that lift and do strength training?. My goals are to loose say 7lbs of body fat and replace it to lean mass if possible.

I know how to lift but i do struggle with the eating to fuel it and the way i should train i know people do different body parts on different days , but how does this work , whats the best parts to do together?.

Any help is welcome.

I will be posting what i get up to and any success i may have. Also planning on doing some hybrid of Insanity /30 day shred/running. (i like to mix things up)

Friend requests and messages very welcome.!!

Kiira x

claston77

I don't have the answer to your question but I jut wanted to say, "Congrats" on losing 240 pounds. That is amazing!

neandermagnon

if you're a beginner, it's better not to do different body parts on different days - that's for intermediate and advanced lifters. Fully body workouts 3x a week is best for beginners.

Check out any of the following: Starting Strength, Stronglifts 5x5, New rules of lifting for women - they are beginners lifting programs, also there are groups on here for women who are doing programs like these, were you can get lots of good advice

ETA: I'm doing stronglifts 5x5, it's free to download, although there's not so much information to go with it, unlike the other programs mentioned which give you a lot more info. However there's a group on here for women doing stronglifts, which has info on how to modify the program for women (if necessary)

taso42

Amazing Transformation!

I agree with neandermagnon. You will get efficient results doing the big compounds 3x/week. Squats, Bench, Deadlift one day, then Squat, OHP, Rows (or Power Cleans) the other day. I recommend reading Starting Strength. 3 sets of 5

I would cap the conditioning/cardio at 2-3x/week, and if you can avoid it, don't do any on lifting days.

Set your calories to around maintenance for a few months while you get into the groove.

DopeItUp

Great work!

I will echo starting strength or stronglifts to start. Follow the program, minimize cardio (I only do 30 mins, 2x a week, myself).