Clarification from newbie

Charlottesometimes23

Hello there. I'm pleased I've found this group. I've been doing a lot of reading here and other links and I'm keen to get into some weight training because I believe it's what I need to do to get into the shape I want.

I'm 53 years old, 147 lbs, 5'7'' and my 'professional' Tanita gives me a consistent 30% fat reading. I've worked out my TDEE as around 1800-1900 kcals. I would like to get my body fat down and have a leaner look.

For the past 18 months I've been doing Les Mills Bodypump 3 times a week. I love it, but I realise that it's probably not going to get me where I want to be. It's given me a tiny bit of definition in my arms but I don't see any improvements. I can get to the gym 3-4 times a week and it has bars and handweights as well as machines.

I haven't been tracking my food, but I'll start and I'm thinking of eating 1500 on off days and 1900 on training days. Does that sound reasonable or should I go a little higher on training days?

Should I give up my bodypump classes altogether or could I squeeze one in? For example, if I do weights, M,W,F, I could do a pump class on Saturday or Sunday? Pump gives me a real buzz, but I may get that from weight training when I get into it.

The other thing is that I'm clueless about what sort of weight program to follow. I go to a ladies gym and nobody much uses the weights. I've tried to discuss my goals with the trainers but they assure me that Bodypump will get me the results I want, so no luck there.

I found this program. http://www.jcdfitness.com/2010/04/build-muscle-and-lose-fat-part-2/
Are there any good programs on the web that you would recommend?

Your advice would be much appreciated.

Sarauk2sf

Tagging to respond later

Charlottesometimes23

Thank you, much appreciated.

I should have mentioned, I would really like to get some nice arm and shoulder definition. I'm not sure if it's achievable without drastic dietary measures (which I'm not into), but I thought I'd put it out there. My legs and butt are pretty good from bodypump but there's always rooms for improvement. My belly is squishy. Although I'm 53, I'm in pretty good shape generally with a curvy shape and no middle-aged spread.

I calculated my macro distribution at 25/25 fat and protein which gives me around 96g of protein.

In my web research, I found the 5x5 stronglift program and it looks like something I might be able to do.

I would really value your expertise though as I'm suffering from info overload. Is it easier if I summarise what I would like clarification on?

My goals are a strong, lean, fit look with nice arm and shoulder definition.

1. If I eat at a small deficit, even during workout days, will I continue to see good results...or should I eat at maintenance on workout days? I'm thinking I need to eat at deficit to lose some boy fat.

2. Can I (should I) still do bodypump once a week if I do a 3 day training schedule?

3. Should I do a couple of other classes along with training? I'm thinking I can manage 1 or 2 maximum extras a week, say circuit or RPM (or pump). I'll be starting dancing classes soon so that will be 1 'extra'.

4. Can you recommend some good starter programs on the net? I've seen a couple that look good, such as Stronglift 5x5 and LGN, but I'm pretty clueless.

5. Is it possible to get the nice arm and shoulder definition that I'm after on a program such as stronglift, or not? I understand that it depends a lot on my body fat and also genetics, but I want to have realistic expectations.

Thank you!

SideSteel

tagging

Crankstr

you have come to the right place.

Charlottesometimes23

Bump?

You're probably sick of newbie Qs and I've pretty much answered my Qs by reading around the forums some more.

1. I'm going to eat at TDEE less 15% on all days & see what happens.

2. Probably shouldn't to give my muscles a rest but I'm addicted to pump classes and it will be hard to cut them out...will see how I go.

3. Yes, if I feel like it. I'll do some cardio

4. I've joined the Stronglift 5x5 for women group and will try the program

5. Maybe, maybe not. I need to read up more about this.

I've been watching the form vids and I'm going to start in the next week or so. There's something going on with my shoulder and 3 weeks off from exercise due to eye surgery hasn't made it any better. I'm hoping that it will be ok for lifting. All the reps I do in body pump probably don't help it much.

Anyway, I've been enjoying the education from this group and the sl group. Very informative and motivating.

PriceK01

They are bumping and tagging so that they can easily find your thread when they have more time to respond

Welcome to the group!

Charlottesometimes23

They are bumping and tagging so that they can easily find your thread when they have more time to respond

Welcome to the group!

Yes, I realised that but after reading around some more (mainly in this group and strong lifts), I figured that I could answer most of my own Qs without bothering them.

I wasn't trying to be a pain in the bum.

Thank you for your welcome. :flowerforyou:

Sarauk2sf

Bump?

You're probably sick of newbie Qs and I've pretty much answered my Qs by reading around the forums some more.

1. I'm going to eat at TDEE less 15% on all days & see what happens.

2. Probably shouldn't to give my muscles a rest but I'm addicted to pump classes and it will be hard to cut them out...will see how I go.

3. Yes, if I feel like it. I'll do some cardio

4. I've joined the Stronglift 5x5 for women group and will try the program

5. Maybe, maybe not. I need to read up more about this.

I've been watching the form vids and I'm going to start in the next week or so. There's something going on with my shoulder and 3 weeks off from exercise due to eye surgery hasn't made it any better. I'm hoping that it will be ok for lifting. All the reps I do in body pump probably don't help it much.

Anyway, I've been enjoying the education from this group and the sl group. Very informative and motivating.

My responses to your responses to your questions :happy:

1. Good plan - tweak as needed it you are not seeing the results you expect - give it 4 weeks to make any adjustment, and increase, or decrease as appropriate.

2. If you do keep one class - try to do it after your lifting days when you have 2 days between (e.g. if you lift M/W/F, then do the class Sat) - monitor recovery and if you feel you are not recovering, then you may want to drop the class. I would however give it a few weeks before considering adding them in as you do not want to aggravate your shoulder more.

3. Keep the cardio short, especially if on a lifting day, and, other than a 10 minute warm up, do after lifting if you do the same day.

4. Nice!

5. Yes, subject to getting BF% low enough to 'uncover' them.

Charlottesometimes23

Thank you Sarauk2sf. Your responses are much appreciated. (I wish there was a thumbs up smiley )

Sarauk2sf

Locking so we can keep track of active threads. If you wish for the thread to be unlocked so you can ask further question or make comments, please feel free to PM either myself or SideSteel, including a link to this thread and we will unlock it so you can.