help me find a workout routine?

Librarygirl · 03-23-2009, 11:29 AM

I've done OPT and NROL4W, I've read FLTS and feel like I understand the basics. I'm pretty fit, but I still need to lose fat.

I'm thinking at this point of following simple guidelines of my own for food (1400-1500 calories/35-30% deficit, >130g protein, >25g fat) and finding a strength plan to follow 2 or 3 times per week (for cardio I'm happy with frequent walks/hikes +1 time per week spinning).

What should I do for the strength plan? I can't afford to hire a trainer and I know I can't maintain this deficit on a plan like NROL4W (or the many other intense plans I would love to do some other time

). Does anyone know of an exercise plan similar to OPT in intensity, but different enough to keep me interested? I work out in a pretty well-equipped gym, so that wouldn't be an issue. I just need something well-balanced, focusing on whole body work, so I can maintain my muscle mass and not feel like a slug. ideas?

LaraT · 03-23-2009, 12:01 PM

FigureAthelete has some good programs on their site.

Librarygirl · 03-23-2009, 12:14 PM

Quote:

Originally Posted by LaraT

FigureAthelete has some good programs on their site.

Thanks Lara. Wow it is hard for me to look at that site (graphics. eek!), so I might have missed it, but I'm looking for something pretty specific:

A workout plan that is not too intense (or time consuming) but also not geared toward a beginner. I am not trying to look like a figure competitor, just keep the muscle mass I've got and lose some more fat.

anyone?

fitnflorida · 03-23-2009, 01:28 PM

Check out www.crossfit.com lots of intensity and you wil NEVER get bored. Watch videos and demos........ also http://www.crossfitbrandx.com/index.php/forums has lots of great variations for intense/functional/interval workouts for varying levels of fitness.

LaraT · 03-23-2009, 01:45 PM

LibraryGirl sorry I wasn't more specific earlier. I can't access FigureAthelete (for some reason work blocks FA/T-nation) so can't post a link but there is an article there by "Wet Wolf" called "KISS Bodybuilding Style Workouts Goodbye" that has a great full body, 3 day/week workout that is geared towards people wanting to lose fat and maintain muscle (or even gain some as he claims can be done). I am at about 30% deficit and have been doing the workouts without problems (I had trouble with NROLW on deficit) They are short and sweet but effective.

Personally, I don't think Crossfit workouts are a good idea on a big deficit..

Librarygirl · 03-23-2009, 03:02 PM

Quote:

Originally Posted by LaraT

LibraryGirl sorry I wasn't more specific earlier. I can't access FigureAthelete (for some reason work blocks FA/T-nation) so can't post a link but there is an article there by "Wet Wolf" called "KISS Bodybuilding Style Workouts Goodbye" that has a great full body, 3 day/week workout that is geared towards people wanting to lose fat and maintain muscle (or even gain some as he claims can be done). I am at about 30% deficit and have been doing the workouts without problems (I had trouble with NROLW on deficit) They are short and sweet but effective.

Personally, I don't think Crossfit workouts are a good idea on a big deficit..

Thanks again Lara, I'll check that one out...and yes, I think crossfit is actually the opposite of what I'm looking for right now

.

Lost Dog · 03-25-2009, 10:12 PM

If you liked OPT, you can do it again. Same with NROL4W.

If you like the reading and something new, I'd say NROL would also be good. It's not for men, it's unisex.

carolinek250 · 03-31-2009, 11:29 AM

Here's the links to that article, plus a total and half body workout that I thought looked good enough to print and consider trying out!

http://figureathlete.tmuscle.com/fre...rkouts_goodbye

http://figureathlete.tmuscle.com/fre...l_body_assault

http://figureathlete.tmuscle.com/fre..._and_a_contest

LaraT · 03-31-2009, 11:46 AM

Thanks Caroline. I can't access that site from work.

I have been doing the full body workout (the Kiss splits goodbye one) and have been really enjoying it. I am in a deficit (about 500 cals/day) but still seeing some nice progress with this workout, especially in my shoulders which I can never seem to add shape/size too (they are only worked 1/week with DB shoulder press 5 sets of 5 reps) I imagine someone doing this at maintenance calories or higher could see add on some nice muscle mass.

carolinek250 · 03-31-2009, 11:58 AM

Quote:

Originally Posted by LaraT

Thanks Caroline. I can't access that site from work.

I have been doing the full body workout (the Kiss splits goodbye one) and have been really enjoying it. I am in a deficit (about 500 cals/day) but still seeing some nice progress with this workout, especially in my shoulders which I can never seem to add shape/size too (they are only worked 1/week with DB shoulder press 5 sets of 5 reps) I imagine someone doing this at maintenance calories or higher could see add on some nice muscle mass.

Probably a good thing with all the semi-naked hot chicks!

I am on a fat loss plan right now, but may well give them a go once I finally hit 135lb!