Fitness tips? 30DS + Weight Training

milksibling
milksibling Posts: 33 Member
edited February 17 in Fitness and Exercise
Hey everyone, I was wondering if you had any adjustments to my current workout regime. This is my projected schedule:

Monday- 30DS
Tuesday- Gym (10 min treadmill + 30 min weight lifting), 30DS
Wednesday- break
Thursday- Gym (10 min treadmill + 30 min weight lifting), 30DS
Friday- 30DS
Saturday- 30DS
Sunday- 30DS

To offer some background, I'm about 117 lbs, 5'4". I have a TDEE of 1861, eating 1600 calories a day. I need more body recomposition rather than weight loss. I started working out in February, dieting...last week. haha.

I'm struggling to add more protein to my diet (eating more meat than I already do skeeves me out, trying to eat more soy as well), so I will consider protein shakes if necessary.

Should I be adding one day of cardio as well? Longer workout sessions? People have previously mentioned that I should be lifting 'heavy', but at this point I can only shoulder press 10lbs. :embarassed:

Replies

  • cpusmc
    cpusmc Posts: 122 Member
    I am not familiar with 30DS, I think its 30 day shred, so basically that along with your 1600 say you are still working to lose weight. You indicate you want body recomp rather than weight loss. That will only come with the heavy weights. I would not worry about how much weight you can lift, there are tons of women on MFP just like you. Pick one of the weight training programs listed frequently such as strong lifts, new rules of lifting, etc and commit to making that your new workout regime. You will get stronger and leaner and likely move towards the body recomp you are looking for.

    Good luck.

    ps - you will have to find a way to increase your protein if it is low. your body will need the protein when you are hitting the weights hard.
  • milksibling
    milksibling Posts: 33 Member
    I am not familiar with 30DS, I think its 30 day shred, so basically that along with your 1600 say you are still working to lose weight. You indicate you want body recomp rather than weight loss. That will only come with the heavy weights. I would not worry about how much weight you can lift, there are tons of women on MFP just like you. Pick one of the weight training programs listed frequently such as strong lifts, new rules of lifting, etc and commit to making that your new workout regime. You will get stronger and leaner and likely move towards the body recomp you are looking for.

    Do you not recommend the weight machines? I'm still in a (free) YMCA training program, so far they've only taught me half of the machines. I haven't learned any lower body machines yet--probably will this Thursday. So far this is what I do:

    V-Bar Chin Up, Neutral Grip, Palms In
    Front Chin Up, Close-Grip, Palms Back
    Bar Dip, Palms In, Neutral Grip
    Lat Pulldown
    Shoulder Press
    Chest Press
    Vertical Leg Lift, Knees Bent (Dip Bars)

    Also, should I be eating my TDEE? I am trying to lose body fat, and I was under the impression that a slight deficit would help.

    Thank you!!
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    if i were you, i'd ditch them machines for the barbells and free weights, and learn the four main lifts- squats, dead lifts, overhead press, and bench press.

    a slight deficit under TDEE will help you lose body fat while you are strength training.

    if i were you, i'd do this:

    Monday, Wednesday, Friday- Strength Training
    Tuesday Thursday Saturday- Cardio
    Sunday- Rest

    here, check this out on how to build your own routine http://www.nerdfitness.com/blog/2010/02/15/how-to-build-your-own-workout-routine/
  • cpusmc
    cpusmc Posts: 122 Member
    I am not familiar with 30DS, I think its 30 day shred, so basically that along with your 1600 say you are still working to lose weight. You indicate you want body recomp rather than weight loss. That will only come with the heavy weights. I would not worry about how much weight you can lift, there are tons of women on MFP just like you. Pick one of the weight training programs listed frequently such as strong lifts, new rules of lifting, etc and commit to making that your new workout regime. You will get stronger and leaner and likely move towards the body recomp you are looking for.

    Do you not recommend the weight machines? I'm still in a (free) YMCA training program, so far they've only taught me half of the machines. I haven't learned any lower body machines yet--probably will this Thursday. So far this is what I do:

    V-Bar Chin Up, Neutral Grip, Palms In
    Front Chin Up, Close-Grip, Palms Back
    Bar Dip, Palms In, Neutral Grip
    Lat Pulldown
    Shoulder Press
    Chest Press
    Vertical Leg Lift, Knees Bent (Dip Bars)

    Also, should I be eating my TDEE? I am trying to lose body fat, and I was under the impression that a slight deficit would help.

    Thank you!!

    Ask them to teach you the free weights as well. Learn good form for squats, deadlifts, bench press etc. That way you can start moving from machines to free weights in less time. All your chin-ups and dips are great, keep doing them. The sooner you can make the move to free weights and start a free weight training program, the quicker you will start the body recomp you are seeking.

    Re eating at a deficit, if the goal is still to cut fat, then keep the deficit up. When you get into a free weight program, keep a couple days of cardio as well as it will help.
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