Ok so I’m new to this site, have read couple articles in the past and loved them. them So here goes I’m ready to change my life! Last year I lost 50lbs, now at 5’5" 160lbs but still 28ish % bf. I’m not a stranger to lifting but since high school it’s been off n on due to an accident and unfortunately instead of continuing fitness I just stopped so now I’m just a weakling and I’m sick of bein this way!. My husband is no help, even though he is in military he has no weight issues so eats what he wants etc and currently has back injury so not even working out.
Goals as follows- will b posting a before pic when I get a chance to monitor my progress.
Goal bf% 18-20% at about 130-140lbs depending on body comp.
I love curves and want to keep my butt as big as possible during this transformation.
I’m lookin at following this routine for the next 6 weeks- http://www.T-Nation.com/free_online_article/sports_body_training_performance/shredded_in_six_weeks_that_is
Any thoughts? I have been weight training for about a month more steadily and my diet is a high fat mod protein low carb. I will b following the walk and sprint cardio routine.
I know it’s going to kick my butt(hopefully increase it :), how much progress do you think is possible to make in 6 weeks toward my goals with this?
Thanks for any suggestions! [/quote]
1/ “Which brings me back to six weeks: It’s plenty of time for an athlete with 8% or 11% body fat to get under 5% or 9% body fat. For many, 8% and 11% body fat may be their ultimate goal, but for a true physique competitor or trainer, that’s your job. They should never allow their body-fat to rise above 10% and 13%, respectively.”
did you read this paragraph in the article?.. your a beginner with little experience and less education in weight lifting. You should not be trying to follow nutritional and exercise programs of those that are serious about the sport and competitive bodybuilders. The very first law of weight training is the “Law of Individuality” This program is not suitable or designed for someone with 28%ish bf. I would also bet that your not really sure what the designed lifting program means or how to perform the exercises properly.
You are a beginner and as such should start on a beginners program designed to give you a good foundation from which to achieve your physique goals… you need to get strong using basic lifts, and not even consider doing programs like those promoted by for and to people that have been lifting for years.
If your not educated or confident enough to design your own program then at least shell out a few dollars and go and have a personal trainer or coach teach you how to squat, deadlift, bench press, do ham glute raises, military press or alternative if necessary, power clean and reverse crunche. Have them organize these exercises to best suit your goals so you get the most benefit out of them. Do these exercises for 12 weeks get strong and more confident then start looking for other methods and more specific programs to meet your NEW physique goals, because trust me once you see a big improve in your lifting abilities and strength it will open up many more avenues upon which you can set new and more ambitious goals…