Need help working out lifting stuff <_>

Tiphona
Tiphona Posts: 6
in Fitness and Exercise
I'm a 5"1 female, I've been working out for about a year now and lost 10 or so kilos from 65kg. The lowest I was at was 55kg at one point but I was still flabby so I did the 30DS, also joined the gym and attended combat and pump classes. I gained some muscle weight and noticed some definition in my arms and legs. During December I went to Japan and came back out of shape. :P

Currently I still work out 5-6 days a week, alternating between pump, combat (usually 2 classes each) or doing the Ripped in 30 DVD on days I cannot make it to a class. I don't eat a lot of processed or packaged foods except when Aunt Irma visits but I pick myself up again and reset after regaining my sanity. Anyway, I don't seem to be seeing much results these few months so I'm pretty sure I'm doing too much cardio or my diet is total crap. :( I track most of my days usually eating around the 1500cal range and they outweigh the bad....so I am at a loss.

So I want to start a strict lifting plan, but I have no idea how much weight to start off with. I've already done a lot of body pump and worked my way up to these weights for the tracks.

Squats: 27.5kg
Chest: 15kg
Back: 15kg
Tricep: 10kg
Bicep: 10kg
Lunges: 15kg
Shoulders: 2.5kg dumbbell and 10kg bar

So if I can do these weights and recover quite quickly, how much should I raise it as a beginner? I'm also thinking of following this meal guide I found on BodyBuilding.com. Randomly punching it in MyFitnessPal (since it doesn't state serving sizes) gives me 2000cals+. I was thinking of adjusting it to 1800cal.

http://www.bodybuilding.com/fun/go-from-zero-to-hero-in-one-year.htm

Advice is much appreciated!

Replies

  • victoriannsays
    victoriannsays Posts: 568 Member
    I started Stronglifts 5x5 and it was very easy to follow and got me great results.
  • DavPul
    DavPul Posts: 61,406 Member
    Agreed. Getting a structured beginners plan will aleviate a lot of the anxiety you might have over what to do, when to do it, and how much to add each week.

    Stronglifts, Starting Strength, and New Rules of Lifting for Women are three really good choices. As an added benefit, NROLFW has a terrific explanation of the basics of lifting in the beginning of the book
  • Tiphona
    Tiphona Posts: 6
    Thanks! That's just what I needed, nice and simple. I'll give Stronglifts a go!
    I never liked the idea of using those machines at the gym.

Categories