Workout plan - please comment, give feedback and further ideas

izu87

Hello all.

I've been working out relatively regularly the past month - going three times to the gym for a mix of weights with cardio. I did see a bit of result, but starting last week I had to switch my schedule as I started French lessons.

What right now I'm doing and will be doing for a while is the following:
Mondays - Off, French lessons;
Tuesdays - Weights + Cardio
Wednesdays - Off, French Lessons,
Thursdays - Weights + Cardio
Friday - Off, trying to be social type of thing OR traveling
Saturdays and Sundays - outside cardio - rollerblading, biking OR some sort of at home workouts like Insanity, Body Revolution, etc.

My Weights + Cardio sessions are done with a PT. They usually last for about 1.5 hours and according to my HRM I lose roughly around 700-800 calories per session. Weights is right now a split - upper+abs vs lower body+abs;
Rollerblading and biking give me about 500cal burn; while my at home workouts are 300-450cals depending on my intensity.

I cannot workout in the mornings because of some living conditions

My current weight is 81.5kg; Long term aim is to get under 70kgs. I'm a 28 female, with a very sedentary lifestyle (IT product manager + free time writer);

My TDEE right now is around 2400 cals; I'm aiming at no more than 1900cals per day.

Do you think all of this would be enough to get started?
Eventually I can try to workout on Mons and Weds after my French lessons, but I get home at around 9:30PM, usually with enough power left to just go shower and die in bed.

I'm not expecting any fast results. Or hoping for a miracle as those KGs didn't crept on over a night. If I manage to lose the weight by summer 2016 it would be awesome.

Note: I'm mainly measuring myself with a tape, I use the scale as well, but I usually shred cms much faster than I do kgs. I also ordered a caliper today to at least try to follow the actual fat loss. (and yeah I know that most hand calipers are not all that accurate, but still an estimation is better than pure guessing)

XavierNusum

It sound to me like you have an awesome plan that will show you great results, in time. That's the most important thing to remember, is patience. Trust the process, it works. Be really accurate with your food, especially if you're attempting to be social on Friday nights. Keep it tight the other 6 days/wk and that night won't matter. One last thing, you really don't have a ton of weight to lose, so I'd suggests a more moderate deficit, like 10-15% instead of the 20% you have planned. At least to start, you will be happier, trust me. Good luck, feel free to add me and make sure you come over to the EM2WL group, we'd love hear your story and keep an eye on you!
community.myfitnesspal.com/en/group/3817-eat-more-2-weigh-less

_benjammin

I think if you are only doing weights 2x a week you'd be better off doing a full body routine rather than a split.

IsaackGMOON

_benjammin wrote: »

I think if you are only doing weights 2x a week you'd be better off doing a full body routine rather than a split.

+1

Squats, deadlifts, overhead press, pendlay rows; major compound lifts. Disregard the split, it's not needed right now.

Also OP, are you using your HRM for weight lifting? If so, disregard that too - they're meant for steady rate cardio.

loulamb7

OP, what specific movements are you doing for weight training? How many reps and sets? What are your goals? Just to lose weight? Maintain/add muscle mass? I would tend to agree with the previous posters that a progressive loading full body routine incorporating the compound lifts would be better for a beginner.

I think the plan as is, is fine. No need to add more work on off days.

izu87

Thank you, guys! I'm doing the split with the PT for now just until I learn the moves and my muscles kind of get used to them (moving was extreeeemely fun after first legs day x'D )

@XavierNusum I've been trying to lose those 10-15kgs for so many years that it's not fun. Lost them, gained them back and now trying to do it the right way instead with fad diets. I'm aiming at TDEE-20% to initially shock the body, but if I feel that it's too much I'd adjust my calories intake - I know my body well enough

@_benjammin I'll speak with my PT about it. He did say that the first 2-3 weeks we would be training to see where I can go and what I can do. But I'll keep it in mind. Thanks.

@IsaackGMOON & @loulamb7 We are doing squats, deadlifts, overhead presses, leg extensions, leg presses, leg curls, all sort of dumbbell moves, lunges included, and we also include some of the weight machines when working on shoulders, chest and triceps. And some body weight moves like planks, sit-ups, push-ups.
We do 3x15;

As for the HRM - I am wearing during lifting, but I take into real consideration only the calories I've burnt during the cardio post-lifting.

And my goal - lose fat, shred cms. Even if I stay at heavier kgs, as long as I get more compact and firmer, I'll be happy. I did have that one success loss long time ago that I was at 68kg and I looked thinner than my 60kg friends, So, something like this would be nice.

Thanks again for all the advice!