Weight training - isolation or full body?
lamps1303
Posts: 432 Member
Provide your stats (height/weight/age/bodyfat% if you know it/etc)
5'3
125lbs
23
~21-25%
What's your current gross intake of calories, on average?
1526kcals (average since started logging everyday 22 Jan)
Macros (average since 11 Feb)
CHO = 194.6g
PRO = 73g
FAT = 51g
Do you use a food scale and measure everything?
Yes
Do you track all of your intake, daily? (Everything?)
Yes - I even weigh apples!
Do you take cheat days or days off?
Not days off as such - Saturday night I will usually have a treat meal but try to be as sensible as possible
How much weight have you lost so far and over what time period?
About 2 stone since 2011
Describe your activity (exercise and non exercise) and did you change that activity within the last couple of months?
As of 10 Jan:
Monday - Shoulder and biceps:
Pull ups
Arnold dumbbell press
Kettlebell thruster
Standing dumbbell press
Front dumbbell raises
Side lateral raise
Dumbbell bicep curl
Dumbbell hammer curl
Tuesday - Rest
Wednesday - AM Triceps and back:
Pull ups
Straight arm pulldown
Lat pulldown
Dumbbell/barbell row
Superman
Standing dumbbell tricep extension
Dips
Reverse grip pushdown
Deadlift
Wednesday - PM Kettlercise class (45mins intense)
Thursday - Body pump class (50mins)
Friday - Legs and glutes:
Squats
Lunges
Leg extensions
Leg curl
Leg press
Calf raises
Deadlift
Weekend - one rest day, one day full ab workout:
Double crunches
Bicycle crunches
Heel touches
Leg raises (with hip raise)
Flutter kicks
Front and side plank
Do 3 sets of 10-15 reps depending on the exercise.
I try to incorporate calisthenics after each workout if I have time
How long have you been stalled and if it is not a complete stall please be very specific as to how much you have lost over the stalled period.
N/A
Are you breastfeeding?
No
Do you have thyroid issues/risks or PCOS?
No
Also, please ensure that you have your diary open. NOTE: It needs to be set as public even if you are on our friends list. Do not set it to friends only, set it to public
It’s open
Basically, I want to reduce body fat and tone muscles. I have been told it may be more beneficial to do full body workouts, rather than split muscle groups. Is my plan detailed above sufficient or should I do full body? I have noticed a change in my measurements but no change in weight.
I have played around a little with calories - started at 1200, moved up to ~1400, now on 1560 after calculated TDEE -15-20%.
Any advice is greatly appreciated. Thanks!
*addition - if you think I should do full body workouts rather than isolate muscle groups, which exercises are most appropriate? I only have about a 60-75min workout slot as I go to the gym at 6am before work (my gym only opens at 6am on M, W and F. Opens at 7am Tu and Th, which is too late for me)
5'3
125lbs
23
~21-25%
What's your current gross intake of calories, on average?
1526kcals (average since started logging everyday 22 Jan)
Macros (average since 11 Feb)
CHO = 194.6g
PRO = 73g
FAT = 51g
Do you use a food scale and measure everything?
Yes
Do you track all of your intake, daily? (Everything?)
Yes - I even weigh apples!
Do you take cheat days or days off?
Not days off as such - Saturday night I will usually have a treat meal but try to be as sensible as possible
How much weight have you lost so far and over what time period?
About 2 stone since 2011
Describe your activity (exercise and non exercise) and did you change that activity within the last couple of months?
As of 10 Jan:
Monday - Shoulder and biceps:
Pull ups
Arnold dumbbell press
Kettlebell thruster
Standing dumbbell press
Front dumbbell raises
Side lateral raise
Dumbbell bicep curl
Dumbbell hammer curl
Tuesday - Rest
Wednesday - AM Triceps and back:
Pull ups
Straight arm pulldown
Lat pulldown
Dumbbell/barbell row
Superman
Standing dumbbell tricep extension
Dips
Reverse grip pushdown
Deadlift
Wednesday - PM Kettlercise class (45mins intense)
Thursday - Body pump class (50mins)
Friday - Legs and glutes:
Squats
Lunges
Leg extensions
Leg curl
Leg press
Calf raises
Deadlift
Weekend - one rest day, one day full ab workout:
Double crunches
Bicycle crunches
Heel touches
Leg raises (with hip raise)
Flutter kicks
Front and side plank
Do 3 sets of 10-15 reps depending on the exercise.
I try to incorporate calisthenics after each workout if I have time
How long have you been stalled and if it is not a complete stall please be very specific as to how much you have lost over the stalled period.
N/A
Are you breastfeeding?
No
Do you have thyroid issues/risks or PCOS?
No
Also, please ensure that you have your diary open. NOTE: It needs to be set as public even if you are on our friends list. Do not set it to friends only, set it to public
It’s open
Basically, I want to reduce body fat and tone muscles. I have been told it may be more beneficial to do full body workouts, rather than split muscle groups. Is my plan detailed above sufficient or should I do full body? I have noticed a change in my measurements but no change in weight.
I have played around a little with calories - started at 1200, moved up to ~1400, now on 1560 after calculated TDEE -15-20%.
Any advice is greatly appreciated. Thanks!
*addition - if you think I should do full body workouts rather than isolate muscle groups, which exercises are most appropriate? I only have about a 60-75min workout slot as I go to the gym at 6am before work (my gym only opens at 6am on M, W and F. Opens at 7am Tu and Th, which is too late for me)
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Replies
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Tagging0
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Btw - my profile picture is a fairly recent one. I am flexing. Are you or Sara able to estimate BF%?0
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:drinker: BUMP0
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Btw - my profile picture is a fairly recent one. I am flexing. Are you or Sara able to estimate BF%?
We have a thread for body fat estimations. If you want to post your photos in that thread we can do a proper estimate. We require multiple photos in order to provide an accurate estimate. Estimating 1 single pose can be misleading.0 -
Regarding isolation vs full body --
The advantage of training full body is that you'll be more frequently stimulating muscles. This may have hypertrophy benefits and it will very likely benefit strength gains and it will definitely benefit motor learning for the more complex lifts.
As far as "what program should I do" that's going to largely depend on what investments you are willing to make learning new techniques and where your interest levels lie.
It also depends on your current levels of fitness.
New Rules of Lifting for Women is a popular book on Amazon that people have had success with.
All Pro's is a full body barbell based routine you can find here:
http://forum.bodybuilding.com/showthread.php?t=41958430 -
Thanks - will check those out.
Regarding my diet - am I on the right lines with my calories and macros?0 -
Tagging0
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As far as your calories go, you should really base that on your trend in weight. If your goal is to lose fat you should set your calories in a place such that you are losing about .5 to 1% bodyweight per week.
So I could try to tell you "eat this many calories" but that's going to be a guess, and your results should dictate which direction you take things.
Your protein looks on the low end, and as far as getting that and your fat/carbs set correctly I'd refer you to this thread for starters:
http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets0
