My plan (just need a little reassurance)

Amelia7779

Hi!

I've lurked a lot (and read a lot) on the board, but have yet to post. I've created my own exercise/food plan, and would love some feedback

Background about me: 34, 5'3, 165, two babies...not in terrible shape as I've exercised on and off for years, but certainly not great either. No injuries or anything.

The last time I really tried to slim down, I tried the insanity workout which I hated. Basically anytime I've tried a program that included intervals, I hated it. So even though I know they are beneficial and efficient, that's why they are absent. I'm a month into this, btw

MWF: 45 minutes on arc trainer (high resistance/intensity)
T/th: full body strength training
-squats (3x8)
-bench press (3x8)
-shoulder press (dumbbells 3x12)
-assisted pull up (3x8)
-cable row (3x12)
-push up (3x8)
2 miles on treadmill (22 min)
Saturday: 4 mile run
Sunday: rest

Food: 1650 based on tdee. I can eat what I want, although my problem has never really been nutrition...just way too much of it. Diary is public so feel free to tear it apart I've been trying to make that a weekly average so some days are a little higher or lower.

Thanks in advance!

Also: running out for a bit but will check back later

HawkeyeTy

I think you have a pretty solid plan here, and will succeed with it.

AJ_G

As for nutrition, I'd increase your fat goal to 66g per day, and ideally increase your protein goal to 135g per day, that would leave you 129g for carbs. As for your workout routine, it looks good, just keep your reps between 8-12 and make sure you're failing in that range on every set. The only exception would be for your squats. Legs respond well to higher rep ranges of 10-15 reps.

ndj1979

I would suggest something slightly different..

Monday - chest/arms
tues - cardio
wens - legs
thurs - cardio
friday - shoulders/back
saturday - cardio
sunday rest


you can stay with 3x8….

Amelia7779

I would suggest something slightly different..

Monday - chest/arms
tues - cardio
wens - legs
thurs - cardio
friday - shoulders/back
saturday - cardio
sunday rest


you can stay with 3x8….

So if I did that then I'd do multiple moves per body part? I feel like most of what I've read has suggested a full body routine for beginners

Amelia7779

As for nutrition, I'd increase your fat goal to 66g per day, and ideally increase your protein goal to 135g per day, that would leave you 129g for carbs. As for your workout routine, it looks good, just keep your reps between 8-12 and make sure you're failing in that range on every set. The only exception would be for your squats. Legs respond well to higher rep ranges of 10-15 reps.

Thanks! I know I need to work on the protein

ndj1979

I would suggest something slightly different..

Monday - chest/arms
tues - cardio
wens - legs
thurs - cardio
friday - shoulders/back
saturday - cardio
sunday rest


you can stay with 3x8….

So if I did that then I'd do multiple moves per body part? I feel like most of what I've read has suggested a full body routine for beginners

yes, so it would be something like dumbbell bench press, dumbbell fly, arm curl, tricep push down; then wens would be like barbell squat, dumbbell lunge, split squat; friday - deadlift, dumbbell lateral raise, dumbbell overhead press …all would be in 3x8 range..

have you ever strength trained before, or is this your fist time?

Amelia7779

I have but not consistently. This is my first time using the squat rack and bench press. I did have a trainer at my gym go through them with me.

I've always stuck mostly with cardio, with half-hearted attempts at strength training

ndj1979

I mean there is nothing wrong with starting off with a full body program to start with and then transition to more of a split type program..

I would still recommend doing the total body routine three days a week and then fill in the cardio on your off days..

You also need to add in deadlifts…and I would not do cardio on your weight training days if you are going to be doing it on your off days...

ndj1979

the only thing i will say about the full body routine vs the split body routine that I posted is that a lot of the works your posted - bench press, barbell squat, assisted chin up, rows, etc are very taxing..so if you are going to be doing those all on the same day you might have some issues…but if you break them up into chest/arm day; leg day; back/shoulders day then you can spread them out and not tax your muscles as much ….you can still do the moves that you want you identified just do them on the day that you are hitting that body part…

you might want to pickup a copy of starting strength or new rules of lifting for woman ..both are great resources...

Amelia7779

the only thing i will say about the full body routine vs the split body routine that I posted is that a lot of the works your posted - bench press, barbell squat, assisted chin up, rows, etc are very taxing..so if you are going to be doing those all on the same day you might have some issues…but if you break them up into chest/arm day; leg day; back/shoulders day then you can spread them out and not tax your muscles as much ….you can still do the moves that you want you identified just do them on the day that you are hitting that body part…

you might want to pickup a copy of starting strength or new rules of lifting for woman ..both are great resources...

Thanks for all your advice, and I'm definitely going to take into consideration the wear and tear issue. So far I feel good, but if I start feeling fatigued or stalling I'll look into splitting things up. I had someone show me the dead lift today, so I think I will start alternating that with squats.

ndj1979

the only thing i will say about the full body routine vs the split body routine that I posted is that a lot of the works your posted - bench press, barbell squat, assisted chin up, rows, etc are very taxing..so if you are going to be doing those all on the same day you might have some issues…but if you break them up into chest/arm day; leg day; back/shoulders day then you can spread them out and not tax your muscles as much ….you can still do the moves that you want you identified just do them on the day that you are hitting that body part…

you might want to pickup a copy of starting strength or new rules of lifting for woman ..both are great resources...

Thanks for all your advice, and I'm definitely going to take into consideration the wear and tear issue. So far I feel good, but if I start feeling fatigued or stalling I'll look into splitting things up. I had someone show me the dead lift today, so I think I will start alternating that with squats.

you are welcome…

I would strongly recommend doing deadlifts and barbell squat…even if you stay with the two day a week program ..then deadlift on day 1 and barbell squat on day 2 so you are doing both moves at least once a week….

Amelia7779

Yeah that's what I meant

Tues: squats
Thu: dead lift

The trainer I talked to thought I should go up to three days, but I'm not sure I'm quite ready for that