Newbie to macros and the gym- some questions!
rachael1805
Posts: 72 Member
Hello!
I am hoping you can help me- I really need some guidance on my eating and training- I'm new to both, really. I have just joined a gym and have been getting better at tracking my calories.
I have been scoring this group and reading lots, but thought I would bite the bullet and ask the questions- I hope you don't mind- I see that you guys are quite busy- any ideas/advice will be attempted stright away!
I've manually set my calories to 1400 and split my macros 40/40/20- I'm still working on mastering this, though. I am just starting an exercise regime but intend to eat back some (half?) of my exercise calories. I have been a vegetarian but am trying to eat fish (eek!) in order to increase my protein.
I'm 5 foot 4, 72kgs and though I don't have an accurate bf measurement, my bmi is 26 and I'm considered overweight by 5-15kgs- when I put my fingers around my wrist they don't touch so I'm guessing I have largish bone density/frame? I feel I have approximately 5kgs of bodyfat to lose, and my core and muscular density is quite weak.
I have joined a gym and intend to go 4 times a week- I don't want to/can't be there for ages- ideally I'd like to be in and out in an hour.
As I haven't been to the gym for a couple of years, I'm going to start on the machines, though I would like to progress to free weights in time (just not yet!). The machines I am familiar with are:
chest press
lat pull down
triceps
biceps
leg extension
back extension
abdominal press
seated leg press
I'm also happy to do squats and/or lunges
The main questions I have in relation to training are:
-splitting upper/lower and if so, what exercises?
-number of sets and reps? 3 x 12? higher weight and 5 x 5?
-cardio before or after weights and for what duration?
I hope I've provided enough information and that I haven't irritated you by my 'just starting, wanting answers straight away' approach- I just want to get off to the right start!!
Thanks so much :flowerforyou:
I am hoping you can help me- I really need some guidance on my eating and training- I'm new to both, really. I have just joined a gym and have been getting better at tracking my calories.
I have been scoring this group and reading lots, but thought I would bite the bullet and ask the questions- I hope you don't mind- I see that you guys are quite busy- any ideas/advice will be attempted stright away!
I've manually set my calories to 1400 and split my macros 40/40/20- I'm still working on mastering this, though. I am just starting an exercise regime but intend to eat back some (half?) of my exercise calories. I have been a vegetarian but am trying to eat fish (eek!) in order to increase my protein.
I'm 5 foot 4, 72kgs and though I don't have an accurate bf measurement, my bmi is 26 and I'm considered overweight by 5-15kgs- when I put my fingers around my wrist they don't touch so I'm guessing I have largish bone density/frame? I feel I have approximately 5kgs of bodyfat to lose, and my core and muscular density is quite weak.
I have joined a gym and intend to go 4 times a week- I don't want to/can't be there for ages- ideally I'd like to be in and out in an hour.
As I haven't been to the gym for a couple of years, I'm going to start on the machines, though I would like to progress to free weights in time (just not yet!). The machines I am familiar with are:
chest press
lat pull down
triceps
biceps
leg extension
back extension
abdominal press
seated leg press
I'm also happy to do squats and/or lunges
The main questions I have in relation to training are:
-splitting upper/lower and if so, what exercises?
-number of sets and reps? 3 x 12? higher weight and 5 x 5?
-cardio before or after weights and for what duration?
I hope I've provided enough information and that I haven't irritated you by my 'just starting, wanting answers straight away' approach- I just want to get off to the right start!!
Thanks so much :flowerforyou:
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Replies
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In order to help with the intake question, could you answer the questions from this thread. http://www.myfitnesspal.com/topics/show/910257-the-new-and-improved-asking-questions-about-your-intake
We will get back to you re your routine shortly.0 -
What's your current average intake of protein, carbs, and fats, in grams? (GRAMS, not percent!)
Do you use a food scale and measure everything?
I do have a food scale and use it for MOST things, but I eyeball fruit and veges.
Do you track all of your intake, daily? (Everything?)
When I first started, 8 weeks ago, I was sporadic with my tracking and was also set to the recommended 1200 (eek!!) I lost some initial water weight, but pretty much didn't move. I have since been more intent on getting extra protein, so have been trialing different macros. Am currently set at 140g carbs, 60g fat and 70g protein- I usually exceed protein and sugar (24g) and go under in carbs and fats.
Do you take cheat days or days off?
I was, but wasn't seeing consistent loss, so have stopped
How much weight have you lost so far and over what time period?
I have been at this for 8 weeks, with some adjustments and calorie/macro changes in that time. I have lost 3.1kgs (approx. 7lbs?)
Describe your activity (exercise and non exercise) and did you change that activity within the last couple of months?
Initially, nothing, then jogging 1/2 an hour 4 times a week. In the last week I have incorporated resistance exercise with light weights and have just joined a gym with the intention of going 4 times a week for combined weights/cardio
How long have you been stalled and if it is not a complete stall please be very specific as to how much you have lost over the stalled period.
An inital stall when I wasn't intaking enough- now I have upped my calories to 1400 I am feeling better and I think it is starting to move again
Are you breastfeeding?
Not b/feeding atm- have had 3 kids in the last 6 year, have
Do you have thyroid issues/risks or PCOS?
no PCOS or thyroid that I know of...
Thanks again
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Politely bumping just in case you missed me :flowerforyou:0
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Thanks - we got through some threads today and are hoping to chat tomorrow to get through a few more.0
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Hooray, thanks so much! And to edit, have been really consistent with weighing ALL food after being quite embarressed that I had been guestimating a few things in the Q and A0
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Hooray, thanks so much! And to edit, have been really consistent with weighing ALL food after being quite embarressed that I had been guestimating a few things in the Q and A
How long have you been consistent with weighing all your food?0 -
Up until 1 week ago, I have not weighed fruit, vegetables or salad (have weighed cheese and avocado if it went in the salad, though). From then though, I have weighed/measured every morsel that has gone into my mouth and obviously intend to continue doing that.
I guess this isn't a 'fix my problem' as much as it is it how do I start with best practice, both exercise and nutritionally 0 -
I have been doing some reading on beginner stregth exercises and there is the recommendation that a beginner should focus only on compound movements- squats, bench press, rows and deadlifts, lat pull downs and shoulder press. I've been fluffing about on all the machines for a total body workout- not sure what you think is better?0
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Politely bumping and adding that I did my measurements on scooby calculator and it calculated my bf% as 28 %...0
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Politely bumping and adding that I did my measurements on scooby calculator and it calculated my bf% as 28 %...
Thank you for bumping and apologies for delays. Both myself and SideSteel have been really busy lately.0
