Approximately how much weights am I going to need for start up? I am in the process of buying weights, but unfortunately the book isn't at the library yet.
I can't do full push ups if that gives you an idea of my strength LOL.

I can't do full pushups either. I started with wall pushups and moved to counter push ups.

Right now I am doing about 100 girl pushups a day, but will change that to whatever the book says when I start.
At least I am not the only one LOL

ETA: I am going to go look to see if the book is at the library yet again today, it coming from a library less than an hour away and its been in transit 3 days! Cross your fingers for me :P

how is everyone adding in those "special workouts" do you designate another week to them or add them in to the last week or rest week?

@nnapieralski Yes--I feel like if I'm not doing cardio I'm not really working out. Just started this workout two weeks ago. I'm not sure how reps to do--2? or 4? Stage 1 doesn't seem challenging enough (I've lifted weights before but it's been awhile). But maybe I'm not following the workout correctly. I made up my own with exercises in some of the later stages. I've been sore so far but haven't overdone it. And I am actually still doing cardio--scaled it back to 20 minutes instead of 50--I like to run and less. We'll see how it goes.

I have about 50 lbs to lose. Would you recommend I wait to start this until I've lost some weight first? Am I understanding I might NOT LOSE but actually gain with this? I weigh roughly 193 right now. I thought maybe I would do this 2 x per week and cardio 3 x per week. But I want to LOSE weight!!!

I have started reading the book, for me it recommends 1472 cals on non workout days, 1693 on workout days. Does that include all workout days or just lifting?
Is there a way to put the two different goals into mfp or do I gave to average then out? And thats the amount I need to net, not gross, right?
Am I right in understanding my macros need to be 40/30/30 or do I need more protein than that? I didn't really understand all of that part, and how do I change those requirements in mfp?

Thanks, I don't have a hrm anyway, but I guess what you are saying is these are net calories, so will need to eat more on the days I do cardio.
What's the best way to have the two different calorie goals, should I set my daily goal as the workout day goal, then on days I don't exercise I could "quick add calorie"the difference even though I don't eat it, to make that days goal lower?
Hope that makes sense.

Thanks, but I don't think you quite understand what I was asking.
Mfp doesn't do burned calories for strength training anyway, so unless someone has a better idea I will stick with what I said above, seems like it would work.
Will set goal at 1693, maybe eat back cardio calories, then on weekends I will quick add 220 odd calories I didn't eat to lose my goal.
I think I need to read about protein again though.

Oh I see, I didn't realise there was a strength training bit under cardio sorry, what you are saying totally makes sense now, and will probably be a bit of an easier way to have the two different goals for different days thanks.
I have reread the protein bit and that makes sense now as well, I think I must have been tired last night!
I am starting the whole thing next Monday, very exciting!

I have a question, the book says that 30% of your daily calories should be protein. How do I figure out what 30% is. If my calories are 1200, then I need 400 calories worth of protein. Brown rice for instance has protein and carbs in it, do I count the total calories of the rice as protein or carbs, I might sound a bit stupid here sorry

I put my calorie goal into mfp, then entered that I wanted to do 30% protein and it gave me the number of grams. Hope that helps

Thanks so much, that helps heaps :0)

Anyone have tips for high protein, low fat and carb eating? I've been having a play with my food diary and the only time ice managed to come close on the protein I went over on everything else.

I work in a protein shake everyday or I wouldn't be able to hit my protein goal (150g). Isopure Zero has FIFTY grams of protein, zero carbs, 1 gram of fat, and 210 calories. I knock out a third of my daily requirements in one shake!

I found some stuff at the shops that should be good, so I will have a fiddle with my food diary again later.

I bought the book in March, but finally got to the gym yesterday to start. I am nice and sore today! Happy to see a lot of other newbies in this group!

I am a stranger to the weight room - I have been a runner (distance) for about five years, and normally do very basic strength training (Jillian). I won't be giving up my cardio :-) Free weights are very intimidating for me! Luckily my husband had lots of weight lifting experience and showed me how to do the exercises on the equipment in our gym.

Two questions:
1. Workout A starts with squats - are these weightless? Or with the bar? I used the bar...
2. The only option at my gym is the Smith machine. Anyone else use this? Any tips on making it not so awkward?

I did the squats with weights. I don't want to use the smith machine because it can be dangerous if it isn't used correctly. I used dumb bells on my shoulders instead.

Ok I am so confused, I have read the book and looked on here. What routine am I suppose to be following. I understand I start at stage 1 but do I do all of A (squats) all workouts or just 1,2 ? Do I do A then B1 on the same day, Im lost. Someone please write this in crayon so I get it. I must have missed something. thanks

You do workout A, take a day off, then do workout B, take a day off, then do workout A again. Keep alternating. Clear it up for ya?

Copied from another site It helped me. That initial confusion is universal... LOL

Stage 1

Week 1
Mon. Workout A –
1 set of 15 reps of Exercise A
Rest 60 secs.
1 set of 15 reps of Exercise A
Rest 60 secs.
1 set of 15 reps of Exercise B1
Rest 60 secs.
1 set of 15 reps of Exercise B2
Rest 60 secs.
1 set of 15 reps of Exercise B1
Rest 60 secs.
1 set of 15 reps of Exercise B2
Rest 60 secs.
1 set of 15 reps of Exercise C1
Rest 60 secs.
1 set of 15 reps of Exercise C2
Rest 60 secs.
1 set of 15 reps of Exercise C1
Rest 60 secs.
1 set of 15 reps of Exercise C2
You are now finished with Monday's Workout A, go relax for the rest of the day!

Wed. Workout B –
1 set of 15 reps of Exercise A
Rest 60 secs.
1 set of 15 reps of Exercise A
Rest 60 secs.
1 set of 15 reps of Exercise B1
Rest 60 secs.
1 set of 15 reps of Exercise B2
Rest 60 secs.
1 set of 15 reps of Exercise B1
Rest 60 secs.
1 set of 15 reps of Exercise B2
Rest 60 secs.
1 set of 15 reps of Exercise C1
Rest 60 secs.
1 set of 15 reps of Exercise C2
Rest 60 secs.
1 set of 15 reps of Exercise C1
Rest 60 secs.
1 set of 15 reps of Exercise C2
Done with Wednesday's Workout B...

Fri. Workout A –
1 set of 15 reps of Exercise A
Rest 60 secs.
1 set of 15 reps of Exercise A
Rest 60 secs.
1 set of 15 reps of Exercise B1
Rest 60 secs.
1 set of 15 reps of Exercise B2
Rest 60 secs.
1 set of 15 reps of Exercise B1
Rest 60 secs.
1 set of 15 reps of Exercise B2
Rest 60 secs.
1 set of 15 reps of Exercise C1
Rest 60 secs.
1 set of 15 reps of Exercise C2
Rest 60 secs.
1 set of 15 reps of Exercise C1
Rest 60 secs.
1 set of 15 reps of Exercise C2
Done with Friday's Workout A...You have now completed your first week of workouts. The second week would then start with Workout B, as outlined below. I won't go any further at this point. You can continue the formula.