Believe~Focus~Achieve

[luvs2lift40]

Hi Everyone,
I've been spinning my wheels for about a year now..going from one plan to another..trying to find the right plan for me. It's a hard thing to do.
I feel like i've done almost everything there is. I need to pick something and just stick with it. My main goal is to lose these last 10 pounds and build muscle. I'm 5'2 and 125lbs. For the last month my workout has been

Mon-Back/Chest/30 mins incline treadmill
Tues-Cardio-30-40 min walk/run treadmill
Wed-Bi/Tri/30 mins incline treadmill
Thurs-Cardio-30-40 mins walk/run treadmill
Fri-Leg/30 mins incline treadmill
Sat-Delts/Traps/30 mins incline treadmill
Sun-Off

Nutrition
This has always been the hardest part for me. A few years ago i was almost 200 pounds so i love to eat. I do keep all trigger food out of the house. On lifting day i eat 1700-1900 calories and on cardio day 1400-1600.

I do have both of the New Rules Books but i have never started either.
I plan on looking around here today to see what you all think of the plans.

Thanks in advance for all your help. I'm going to need it..

[The Pencil Neck]

I don't have a lot of time spent on these forums, yet. So... I'm a total unknown to the regulars here.

However...

I don't like splits where you're spending a day working on relatively trivial groups of muscles. A day for biceps/triceps and then another whole day for shoulders seems like lot of time spent on things that aren't going to give you a lot of return in terms of looks, performance, or metabolism boost.

If I were you... and I'm not... I'd restructure my basic approach to how I group exercises together. Push/Pull, Push/Pull/Legs, full body, full body a/b, etc. I prefer routines where I work everything at least twice a week because I think a week off between working something allows too much time to detrain and doesn't maximize gains.

The NROL incorporate a lot of what I'm talking about but there are other routines (like HST, Thibadeau's AutoRegulating routine, etc.) that use many of the same techniques.

[Phaedrus49er]

NROL/4W aren't the be-all end-all, but they are good starts. Read one or both cover-to-cover and follow whichever one you like. Please do something other than what you've been doing. Please.

[luvs2lift40]

Good Morning,
Thank you both for your replies..i really didn't like the plan i was doing. I got it from another bodybuilding site. It just didn't feel right to me.
I plan on looking over the NW4LW and starting with that..i was also looking at thr TNT diet plan. What do you think of that eating plan.

[Phaedrus49er]

Originally Posted by luvs2lift40

i really didn't like the plan i was doing. I got it from another bodybuilding site.

There's a hint to the main problem.

Originally Posted by luvs2lift40

i was also looking at thr TNT diet plan. What do you think of that eating plan.

Considering there's a whole sub-forum here for TNT-friendly recipes (not to mention numerous people tracking that program in their training logs), I'd say it's fairly popular and generally successful (if followed correctly).

Plenty of support around here for whatever you're wanting to do. Welcome.

[luvs2lift40]

Originally Posted by Phaedrus49er

There's a hint to the main problem.



Considering there's a whole sub-forum here for TNT-friendly recipes (not to mention numerous people tracking that program in their training logs), I'd say it's fairly popular and generally successful (if followed correctly).

Plenty of support around here for whatever you're wanting to do. Welcome.

Thank you so much..
I have been looking around thie site this morning. This is a very informative board. I know i'm going to love it here.

Hey i just noticed you live in Charlotte..i live close by

[luvs2lift40]

I guess i should introduce myself...lol

My name is Faye and i live near Charlotte NC. I'm 42..yikes how did that happen..lol. I'm engaged to a wonderful man and we just moved into our new home about a year ago. I have one daughter who is 20 and away at college so finally i now have the time to work on me.
I love to read, work in my garden,yoga,lift weights,run a little maybe two days a week if i feel like it.
Back in 2004 i was at about 200 pounds and very unhappy. I knew something had to be done. I didn't like myself at all and i knew the only person who could do anything about it was me. So i cut out all the junk food and soda..i have not had a soda since..and the weight started coming off. Walking about a mile a day to start. You can't really hit it to hard at first when you are 200 pounds. Then i joined a gym and started some classes. In 2006 i started lifting and was hooked.
Like i said earlier my diet has always been the problem..high car,low carb,low fat,high fat...on and on.. I always seem to drift from one plan to the next...HHHHEEEELLLPPPP.
So i have had both of the Rules book for about three months. I bought them off Amazon. I'm going to look though the one for women and start today. I'm also thinking of starting the TNT Diet.
Thanks in advance for all you help....

[Phaedrus49er]

Originally Posted by luvs2lift40

Thank you so much..
I have been looking around thie site this morning. This is a very informative board. I know i'm going to love it here.

Hey i just noticed you live in Charlotte..i live close by

Just don't get training and diet ADHD. Give something a couple months first before declaring it "good" or "bad."

Yeah, there are a couple of us around here. We've yet to meet, but Natalia is admittedly stalking me, so that may change soon

[luvs2lift40]

Ok..The nutrition part. I've looked over that part of the book and it say i should do maintenance for 4 weeks while i'm doing Phase 1
So i worked it out to this

1204-my resting metabolic rate
x1.4=1684 on rest days
1204x1.6=1926 on workout days.

I'm having trouble figuring out my ratio's for my carbs,fat,proteins
I went to this site
Carb, Protein, Fat Calorie Calculator
and put in my two numbers and came out with this
On my 1685 calories day
Carbs-168g
Fat-56g
Pro-126

1926
Carbs-192g
Fat-64g
Pro-144g

I'm very carb phobic..so that seems very high to me..did i miss something in the book about the macro's


Now on to plan my workouts

[luvs2lift40]

I'm starting with Stage 1 today
Since it's Tuesday i'll do a walk/run program for 40 minutes on my treadmill and start will Workout B tomorrow.

[luvs2lift40]

Thanks to a program i found over at NROL4W thread i got my macro's all workout and and a cool spreadsheet too..Thanks Maggie Wang...you are a doll.
I'm still a bit freaked about the high carbs..211 on workout day and 169 non workout day
Now off to do my cardio

[luvs2lift40]

Cardio
40 minutes
Walk/Run
4-5 MPH
Incline 2-10%
Max HR-140