Give me some work out peoples!!!

TiffaniBarrett

Hey Folks!!

I am starting up my weights regime (again!) next week - after doing a few weeks of running just to drop some extra lbs!!

My main focus are my back, abs and arms (abs being the main focus because I WANT WANT some definition there)

I know what everyone says, 'abs are made in the kitchen' and I am eating clean(ish) - low carb, high protein, mainly good fats. Have a look at my diary and let me know what I could do/change - I'm sure there is something

Also, I know people say you can't spot reduce, which I completely understand, but I know ab workouts are going to define my abs and the rest of the workout will reduce the fat on top of the abs and hey presto!!! I should get some definition....

Should I ditch the scales for a few weeks and work on measurements..
Should I eat anything different...?
What should my work out regime be? I'm looking to weight train 3 or 4 times a week and then run once or twice


Let me know folks...

x

TiffaniBarrett

Bump bump :-) xx

Aperture_Science

<All: I'm no expert, and I’m not a personal trainer. If you feel you can improve on the program below please, for Tiff's benefit and mine, comment (nicely) on what improvements you would make and why>

Hi Tiff

Your diet looks good to me. Cals are spot on and you're getting a decent amount of protein and fat. Just double check your protein and fat figures though (I don't know your weight and it's impolite to ask a lady).

Aim for 1g of protein per lb lean body mass (if you know your % body fat then that is great, if not assume 20%)
Aim for 0.4g fat per lb of total body mass.

These are your minimums, whatever you eat above that to hit your calorific goals is up to you, more protein, more fat or carbs. But remember; you cannot or will not eat perfectly every day. If you need to make non-ideal food choices, for you, hitting the calories target is most important.

Work Outs

Strength
As you know I'm a fan of the Starting Strength work out, and assuming that you have access to a gym I think that this work out will do what you want.

http://forum.bodybuilding.com/showthread.php?t=712752&page=1

Although you are keen to work specifically on back, abs and arms I would recommend against targeting these with isolation exercises (or a high number of reps of crunches for the abs) since this may mean you neglect other areas.

Cardio
For health some cardio would be great so I would suggest you continue to incorporate some into your weekly schedule. I know you run so I would suggest you continue to do this a couple of times a week and spend another one session per week doing some interval work.

Putting it all together:

Day 1 Strength routine A
Day 2 Short Run*
Day 3 Strength routine B
Day 4 HiiT or Tabata session**
Day 5 Strength routine A
Day 6 Longer run**
Day 7 Rest
Day 8 Strength routine B
Day 9 Short Run*
Day 10 Strength routine A
Day 11 HiiT or Tabata session**
Day 12 Strength routine B
Day 13 Long Run***
Day 14 Rest


* A run distance and pace that you are comfortable with. One which leaves you feeling that you’ve done some work but does not leave you completely exhausted.

** Anything that you fancy... sprints, burpees, running up stairs, fast calisthenics, skipping etc

*** About 25% greater distance or time as your shorted run or similar distance but pushing the pace.


Best wishes

Aperture_Science

P.S.

Should I ditch the scales for a few weeks and work on measurements..

Yes

Should I eat anything different...?

Probably not.

TiffaniBarrett

That all looks great!!

My BF% flicks between 20% and 21% - want to get it under 20! grrrr!!

And I flick between 128-132lbs at the moment :-)

Im so looking forward to seeing the changes

Thanks again!

Aperture_Science

So minimum 104g protein and aim for about 52g fat per day.

Aperture_Science

bump for some further opnions.....

TiffaniBarrett

Any more opinions? x

TiffaniBarrett

Come on peeps?!!

athensguy

To show your abs more than they already show, you need to have a caloric deficit.

I am a fan of squats, and they work your abs and back. For arms I'd go with dumbbell shoulder press and some kind of row, pull-down, or pull-ups if you can do them.

limbopanto

I would suggest strength training 4 days a week: 2 days for legs, 2 for upper body.
For legs: Squats, Deadlifts, Lunges (walking, reverse and side), Hip Raises, Calf Raises, Sumo Squats etc.
Upper Body: Curls, Tricep Extensions, Shoulder press, Lateral Raise, Bent over Rows, Pull Ups, Dips etc.

Choose about 4-6 of each exercise and maybe combine with 1-3 ab exercises after each workout
Your diary looks great.

Abells

lifiting is great to work the core and you'll see a change in definition. dead lifts and squats are amazing and anything with an overhead thrust.

Overhead presses
Do squat thursters - Power clean the bar into a front squat and then power up and into an over head press
compound lifts are huge!

sportsforfun

I agree with people above: compound lifts are the best way to gain strength. Focus on deadlifts, squats, bench press, presses, cleans, pull ups. As for nutrition, you may try lowering your calories to 1800 if you are not losing. Take away carbs to get to 1800. Here is a great article that I have used on my cut cycle and it has worked amazing.

http://www.simplyshredded.com/layne-norton-the-most-effective-cutting-diet.html

TiffaniBarrett

I agree with people above: compound lifts are the best way to gain strength. Focus on deadlifts, squats, bench press, presses, cleans, pull ups. As for nutrition, you may try lowering your calories to 1800 if you are not losing. Take away carbs to get to 1800. Here is a great article that I have used on my cut cycle and it has worked amazing.

http://www.simplyshredded.com/layne-norton-the-most-effective-cutting-diet.html

Thanks for doing your research.... Im eating 14-1500 cals a day at the moment, less than 60g carbs a day and roughly 110-130g of protein each day.