Plan for the week - Need your help !!!

simply_healthy

Hey all wonderful ppl out there,

Happy Monday!!!

I REALLY NEED YOUR GUIDANCE AND HELP!!! SORRY FOR A LONG POST BUT I REALLY NEED TO GET THINGS RIGHT... MANY THANKS FOR YOUR HELP....

I weighed myself this morning and unfortunately I haven’t lost any weight since past one week. Na Na Na Na Na !! I won’t let this demotivate me....but I do recognize that I am doing something wrong somewhere... and so it’s time to change...I think it’s of a test and trial during initial phase of weight loss... I need to understand what my body responds to best and then continue with the game plan...May be I am not eating right or not exercising enough.

I went shopping during the weekend and got a protein powder....Yay !! (Maxitone Sculptress -http://www.maxitone.com/sculptress) Good or Bad??? Any reviews?

Current Weight & Measurements:

Height – 170 cms
Current Weight – 106 kgs.
Calf (6 inches from knees) – 49 cms
Thighs (widest Part) – 87 cms
Hips (widest Part) – 127 cms
Waist (Thinnest Part) – 92 cms
Upper Arms (5 inches from shoulder) – 37 cms

So here is my plan for this week...There are days when I work out in the morning ... and there are days when I work out in the evenings....Considering my body shape and weight..Please lemme know if I am doing it right and suggest changes if you feel the need...I am going to weigh myself on next Sunday morning again and hoping to see some progress with weight loss.

Diet Changes for the week: Calorie Intake every day - 1400

1) Start taking protein shake – Daily protein intake around – 100 gms (Enough ??)
a. (Morning Workouts) Post Workout
b. (Evening Workouts) Early morning and post workouts.

2) Thankfully, I am not addicted to tea/coffee/soft drinks/juices. In fact, I drink only water throughout the day!!! I plan to start having green tea at least 3-4 times a day.

Current Exercise Plans:

Current: I usually try and workout at least 6 days a week ( 3 days - Weight training..3 days - Cardio)

Workout1: Weight Training (In the order I do)
1) Start with warmup on Elliptical Trainer – 10-15 mins.
2) Weights Training – Usually upper body
3) Treadmill (somehow I really find it difficult to do treadmill – but I try my best ) : 10 mins – Speed 5.5, Incline 1.5, Increase incline by 1.0 after every min... start decline by 1.0 after 6 mins..
4) Spin ball Wall Squats – 15 reps - 2 sets – with 6 kgs weight in each hand.
5) Lunges – 15 reps – 2 sets
6) Crunches on Swiss ball – 15 reps – 2 sets
7) Stretching
Workout2: Cardio

1) Elliptical Trainer – 15-20 mins.
2) Treadmill (somehow I really find it difficult to do treadmill, I feel I just cant walk properly with this heavy body – but I promise to try my best ) : 10 mins – Speed 5.5, Incline 1.5, Increase incline by 1.0 after every min... start decline by 1.0 after 6 mins..
3) Upright Bike – 15 mins - Level 8 - 70 to 80 RPM
4) Lunges – 15 reps – 2 sets
5) Squats – 15 reps – 2 sets – 6 kg weight in each hand.
6) Crunches on Swiss ball – 15 reps – 2 sets
7) Stretching

Plan for the week:

Try a Spin class (not sure if I will be able to do well.. I might have to go slow to start with because I need to be careful about my knees)

Monday –
6:30 pm to 7 pm – Cardio (Elliptical Trainer, Bike, Treadmill)
7 pm to 8 pm – Body Pump Class (Weight Training Studio Class)
Tuesday –
8:00 am to 9:00 am - Cardio
7:45 pm- 8:45 pm - Zumba
Wednesday –
8:00 to 9:00 - Cardio
6:30 pm to 7 pm – Cardio / Spinning Class
Thursday –
8 am to 9 am – Personal Trainer Session – Weight Training + Cardio
7:15 pm to 8:00 pm – Spinning class
Friday –
7:30 am to 9:00 am – Cardio
Saturday –
Cardio + Weight Training (Not sure about the timings yet!)

Sunday – REST!! RELAX!! CHILL!!

It will be really helpful if you can please review and let me know your opinion about my plan..Dos n Donts...Goods n Bads ... I always take criticism constructively.

I wont let failure bog me down... I will surely keep you posted about my progress and will be honest to the core if I miss out on any workout...All the best to me !!!

Mamoonie

Hi there :-)

I'm almost the same height and weight like you, have not measured anything else though, and don't feel like doing.

I'm impressed by the amount of exercise you do/want to do!
So far I haven't done any exercise, but I plan on doing 2-3 times a week a one hour session of swimming or stationary bike ( once the pool is open again and my TV ready ;-) , both hopefully next week )

Same impressed about the calorie intake :-O
For the recommended weight loss of 1lb per week I get a calorie intake of 1700, and you want to go under 1400 with that much exercise?

What weight loss did you ask for?

Seeing your post I wonder if I am not determined enough to loose weight or if I just take it too easy??

If you manage to loose weight this way, I do send you my congratulations!!! I don't have that much motivation, but I do hope I manage to loose weight too :-)