Bought a bench and weights!!!

maegmez

Now to figure out where to start!

Bench features:

Incline, decline, preacher curl, leg lifts. Then there are squat stands with a lat pull down bar. And it came with about 140kgs in olympic weight plates!

I'm nervous about starting because it means I have to change how I eat and realise that my weight loss will slow while I hope to build some muscle and feed it properly. I currently have my goals set to 1 pound per week and then I burn about 4000 cals plus per week. I eat about 1400-1600 a day depending on exercise. This has been hard for me because I was one of the 1200 cal a day eaters.

I'd like to train 3 days a week. Any advice on some great apps to help me keep track? Any reading recommendations? I'm open for ideas. I'm sure I'm missing loads of details.

Me:

41
Mom of 4
5' 4 3/4"
SW 258.8
CW 173.6
GW 125-130
Apple shape

Thank you! This is such a fantastic site!

m4ttcheek

There's no reason why you cant carry on losing weigh. Gaining muscle is far harder than losing fat so you wont just pile on pounds of muscle all of a sudden. Just make sure you're hitting around 40% of your cals a day on protein.

Lean to:
Squat
Deadlift
Power Clean
Bench Press
Over Head Press

JenMc14

Google Madcow 5x5 or Stronglifts. Look at New Rules of LIfting. Browse bodybuilding.com. There's lots of different programs out there. I think a basic one doing 8-10 reps with the big lifts (although I don't power clean, and I do bent over rows) as mentioned already is a good place to start. On the bb.com forums, there's a post with a workout called "All Pro's Beginner Routine". I did that for on cycle, it's a good program. You'll get familiar with lifts (It does use SLDL, though, not 'regular" dead lifts), it will guide you through progressing your reps, and you'll gain some strength. You can then move on to another program or do that one again.

fit_grrrl

Hi maegmez

Looks like you got the start of a good home gym set up

Personally I will do the following

http://scoobysworkshop.com/calorie-calculator/
Work out what your TDEE is and then take away 20%

Whatever the figure is just eat that everyday whether you workout or not.

If you not used to eating that amount of calories just 'force' yourself for 2 weeks because after that your body will crave that amount of good clean food. My body went into overtime and I eat more now then I ever have and I am losing weight without straving myself.

It also allows you to workout Macro nutrient Ratios
I go by the rules of

1g per pound bodyweight for protein
0.45g per pound bodyweight for fat

Whatever is left over just put into Carbs/Fat/Protein - whatever takes your fancy.

All I'll say is food really is 80% of it and working out is 20% and it will take up to 6-12 weeks to notice real changes
Take progress pictures

Work out program wise just go with a 5x5 program for now so you learn the big moves
squat
deadlift
bench press
OHP
Barbell row

I am sure with 4 little one you get enough cardio already

Just my thoughts

Shawshankcan

There's no reason why you cant carry on losing weigh. Gaining muscle is far harder than losing fat so you wont just pile on pounds of muscle all of a sudden. Just make sure you're hitting around 40% of your cals a day on protein.

Lean to:
Squat
Deadlift
Power Clean
Bench Press
Over Head Press

Power clean is a very technical move. I wouldn't recommend it to a newbie lifter without proper guidance.

ChrisLindsay9

Power clean is a very technical move. I wouldn't recommend it to a newbie lifter without proper guidance.

Co-sign.

Op, good luck to you on the new program! Rooting for ya!

maegmez

Thank you all for the great advice! I've been out in the garage sorting and making a good space for it. Would have loved to have kept it in the house but at least the elliptical can stay in. Had a laugh though, the barbell alone is quite a weight!

I say, bring it!