Deficit & Weight-lifting(newbie) Advice

4daluvof_candice
4daluvof_candice Posts: 483 Member
edited November 2024 in Fitness and Exercise
Can any of you lifting experts take a look at my diary/lifting regimen to see if I'm on the right track. Not trying to gain but in the past 3weeks I have gain about .5lb, so I just wanted to make sure I was doing this right. I want to lose 50lbs fat but want more and/or keep muscle
nutrition:deficit to lose 1lb/week
lifting routine: about 1.5hr of cardio/week
Bench Press - 3 sets of 8 repetitions
Squats 3 - sets of 8 repetitions
Seated dumbbell - press 3 sets of 10 repetitions
Bent over rowing - 3 sets of 8 repetitions
Barbell curl - 3 sets of 10 repetitions
Triceps press - 3 sets of 12 repetitions (or standing)
Crunches - 3 sets of 12 repetitions
Calf raises - 3 sets of 25 repetitions
I do not log my workouts. I eat between 1550-1800 cal

Hope I provided enough info. All comments/suggestions accepted.
thanks in advance

Replies

  • TR0berts
    TR0berts Posts: 7,739 Member
    Calorie goal seems reasonable. Workout routine isn't bad, although I wonder - is this something you've come up with yourself, or a program you've seen (or been given by a trainer)? I ask because I'd suggest doing some hamstring/posterior chain work. Squats hit it/them some, but some form of deadlift (given these rep ranges, I'd suggest Romanian Deadlifts). There are a couple of other things I might suggest, such as some version of a vertical (overhead) press and vertical pull (such as lat pulldowns) although I'm not sure if they're truly necessary - at least at this point.

    Additionally, is there progression involved? As in, do you increase weight each time, provided you got all your reps last time?
  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    In terms of diet, if you haven't lost in 3 weeks, it's possible that either your nutrition entries are foods or your logging can be off. Do yo use a food scale? Do you log all meals?

    Also, if you want to maintain muscle, how does your protein look?
  • 4daluvof_candice
    4daluvof_candice Posts: 483 Member
    edited January 2017
    TR0berts wrote: »
    Calorie goal seems reasonable. Workout routine isn't bad, although I wonder - is this something you've come up with yourself, or a program you've seen (or been given by a trainer)? I ask because I'd suggest doing some hamstring/posterior chain work. Squats hit it/them some, but some form of deadlift (given these rep ranges, I'd suggest Romanian Deadlifts). There are a couple of other things I might suggest, such as some version of a vertical (overhead) press and vertical pull (such as lat pulldowns) although I'm not sure if they're truly necessary - at least at this point.

    Additionally, is there progression involved? As in, do you increase weight each time, provided you got all your reps last time?

    This is something I made up from research and also due to the bench and weight I have at home as of now. I can add deadlift, I have to research what Romanian Deadlifts are (LOL). I added 10lbs this week to
    Bench Press - 3 sets of 8 repetitions
    Squats 3 - sets of 8 repetitions
    Bent over rowing - 3 sets of 8 repetitions
    due to the weight had begun to be easier to lift.
  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    4daluvof_candice wrote: »
    TR0berts wrote: »
    Calorie goal seems reasonable. Workout routine isn't bad, although I wonder - is this something you've come up with yourself, or a program you've seen (or been given by a trainer)? I ask because I'd suggest doing some hamstring/posterior chain work. Squats hit it/them some, but some form of deadlift (given these rep ranges, I'd suggest Romanian Deadlifts). There are a couple of other things I might suggest, such as some version of a vertical (overhead) press and vertical pull (such as lat pulldowns) although I'm not sure if they're truly necessary - at least at this point.

    Additionally, is there progression involved? As in, do you increase weight each time, provided you got all your reps last time?

    This is something I made up from research and also due to the bench and weight I have at home as of now. I can add deadlift, I have to research what Romanian Deadlifts are (LOL). I added 10lbs this week to
    Bench Press - 3 sets of 8 repetitions
    Squats 3 - sets of 8 repetitions
    Bent over rowing - 3 sets of 8 repetitions
    due to the weight had begun to be easier to lift.

    It would probably be worth getting on a predesigned program like: http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

    The M&S routine has a pretty good and has progression, which is what is really needed.
  • 4daluvof_candice
    4daluvof_candice Posts: 483 Member
    edited January 2017
    psuLemon wrote: »
    In terms of diet, if you haven't lost in 3 weeks, it's possible that either your nutrition entries are foods or your logging can be off. Do yo use a food scale? Do you log all meals?

    Also, if you want to maintain muscle, how does your protein look?

    I weighed 01/10/17 and had a 1lbs loss, then T.O.M. and weight 01/17/17 and gained .5lb

    did not weigh myself today. I do weight and measure. my diary is open to check macros

  • ndj1979
    ndj1979 Posts: 29,136 Member
    I dont see any leg work in your routine, so it appears unbalanced.

    I would suggest looking into a structured program, for beginners, like strong lifts 5x5 or all pro beginner routine.

    You may have "gained" .5 pounds due to water weight retention. When you start exercising and lifting your body holds on to more water for muscular repair.

    Do you use a food scale to weigh solid foods? DO you log everything into MFP? Do you use correct MFP database entries?

    if you want to lose fat and maintain muscle you need to keep protein high, about .65 grams per pound of body weight (maybe even one gram per pound of body weight) and get on a structured lifting program with progressive overload built in.
  • 4daluvof_candice
    4daluvof_candice Posts: 483 Member
    edited January 2017
    ndj1979 wrote: »
    I dont see any leg work in your routine, so it appears unbalanced.

    I would suggest looking into a structured program, for beginners, like strong lifts 5x5 or all pro beginner routine.

    You may have "gained" .5 pounds due to water weight retention. When you start exercising and lifting your body holds on to more water for muscular repair.

    Do you use a food scale to weigh solid foods? DO you log everything into MFP? Do you use correct MFP database entries?

    if you want to lose fat and maintain muscle you need to keep protein high, about .65 grams per pound of body weight (maybe even one gram per pound of body weight) and get on a structured lifting program with progressive overload built in.

    Ok, yes I 90%, just for the sake or accuracy, of the time weigh everything and try to log everything that is approved by MFP or scan with my mobile. I glanced at 5X5 before but let me see about that program. What are some leg exercises you would suggest? I have a bench with 100lbs of weight so far until I add more to my "collection"
  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    4daluvof_candice wrote: »
    ndj1979 wrote: »
    I dont see any leg work in your routine, so it appears unbalanced.

    I would suggest looking into a structured program, for beginners, like strong lifts 5x5 or all pro beginner routine.

    You may have "gained" .5 pounds due to water weight retention. When you start exercising and lifting your body holds on to more water for muscular repair.

    Do you use a food scale to weigh solid foods? DO you log everything into MFP? Do you use correct MFP database entries?

    if you want to lose fat and maintain muscle you need to keep protein high, about .65 grams per pound of body weight (maybe even one gram per pound of body weight) and get on a structured lifting program with progressive overload built in.

    Ok, yes I 90%, just for the sake or accuracy, of the time weigh everything and try to log everything that is approved by MFP or scan with my mobile. I glanced at 5X5 before but let me see about that program. What are some leg exercises you would suggest? I have a bench with 100lbs of weight so far until I add more to my "collection"

    If you look at the link I provided, all the programs are in there.
  • 4daluvof_candice
    4daluvof_candice Posts: 483 Member
    psuLemon wrote: »
    4daluvof_candice wrote: »
    ndj1979 wrote: »
    I dont see any "

    If you look at the link I provided, all the programs are in there.

    Thanks Ill take a look
  • ndj1979
    ndj1979 Posts: 29,136 Member
    4daluvof_candice wrote: »
    ndj1979 wrote: »
    I dont see any leg work in your routine, so it appears unbalanced.

    I would suggest looking into a structured program, for beginners, like strong lifts 5x5 or all pro beginner routine.

    You may have "gained" .5 pounds due to water weight retention. When you start exercising and lifting your body holds on to more water for muscular repair.

    Do you use a food scale to weigh solid foods? DO you log everything into MFP? Do you use correct MFP database entries?

    if you want to lose fat and maintain muscle you need to keep protein high, about .65 grams per pound of body weight (maybe even one gram per pound of body weight) and get on a structured lifting program with progressive overload built in.

    Ok, yes I 90%, just for the sake or accuracy, of the time weigh everything and try to log everything that is approved by MFP or scan with my mobile. I glanced at 5X5 before but let me see about that program. What are some leg exercises you would suggest? I have a bench with 100lbs of weight so far until I add more to my "collection"

    squats and deadlifts are the main two ..you could also add in good mornings, dumbbell lunges, etc..

    I would also pick a structured program and follow that program, and not just design your own..
  • CharlieBeansmomTracey
    CharlieBeansmomTracey Posts: 7,682 Member
    4daluvof_candice wrote: »
    ndj1979 wrote: »
    I dont see any leg work in your routine, so it appears unbalanced.

    I would suggest looking into a structured program, for beginners, like strong lifts 5x5 or all pro beginner routine.

    You may have "gained" .5 pounds due to water weight retention. When you start exercising and lifting your body holds on to more water for muscular repair.

    Do you use a food scale to weigh solid foods? DO you log everything into MFP? Do you use correct MFP database entries?

    if you want to lose fat and maintain muscle you need to keep protein high, about .65 grams per pound of body weight (maybe even one gram per pound of body weight) and get on a structured lifting program with progressive overload built in.

    Ok, yes I 90%, just for the sake or accuracy, of the time weigh everything and try to log everything that is approved by MFP or scan with my mobile. I glanced at 5X5 before but let me see about that program. What are some leg exercises you would suggest? I have a bench with 100lbs of weight so far until I add more to my "collection"

    anything approved by MFP(green check marked) or scanned can be off too. you have to cross reference with the info on the package and make sure the green checked or scanned items are correct as well.
  • 4daluvof_candice
    4daluvof_candice Posts: 483 Member
    thanks everyone, you've been VERY helpful :smile:
This discussion has been closed.

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