T Nation

New 1....Advice?

Hey all…Im sorta new to this site…been reading it for the past couple months just getting sorta acquainted with it. So, I finally decided to dive in and post something and see if any of you have any comments or good advice…or any advice for that matter.

I’m a 19yr old female, who has started to seriously work out for the past 4 months. Prior to that, I did “work out” for about a year and a half…but i think the heaviest weight i ever lifted was 40lbs and that was for squatting…not ever the right way might I add. And, a lot of my focus was on cardio. I did however lose 122lbs & you can most certainly say…i was OBESE.

I’m 6ft, 193lbs now…I work out 3.5hrs/day… I get up at 5 am, run for an hr increasing incline by 2% every 5mins for 30mins…then decreasing it at the same rate for the next 30mins…then i go to the gym for 2.5hrs in the evening.
I start with 20mins on the stair master, then weights for 90mins…then finish off with 40mins of cardio (sometimes 20 depends).

I do just about everything there is to do…but I love the deadlift and squat , i do both with 150lbs…i dont exceed that just yet, I’d rather do it in proper form & inch it up. Recently I started chin-ups…my goal is 10…but right now, im just working on the negatives…10negatives, then 1full -9negatives, 2full -8negatives…etc…til i get to where i wanna be…

My diet mainly consists of protein & fibre…carbs mostly between 12-5pm…i try and eat every 2-3hrs even if its just an apple when time is an issue…I try to keep cals around 1500/day cuz im still trying to lose BF

I dont have any pix on just yet, but Ill get to that in due time…til then, any comments and advice would greatly be appriciated…thanks a bunch

Just keep working hard until you meet your goals and then set new ones!

Keep up the good work!

First of all, congrats on your weight loss!

At 193lbs, 6 ft., and only 1500 kcals/day, I’d suspect your undereating, in a bad way. Do you know what your P(rotein):F(at):C(arb) ratio is? Do you keep a food log?

It also looks like you’re doing everything under the sun at the gym. You could probably put half the time in and still get the same or better results. Check out Chad Waterbury’s Total Body Training (TBT) article, that could be a good place to start (with your running thrown in 2-3 times/week).

Don’t worry about changing everything at once. You’re on the right track (hell you’re on some kind of track, so you’re way ahead of most people) and you’ll figure out what’s best for you soon.

Hmm…well first thing is that you’ve started in the right direction.You can’t go wrong with squats. The first thing is to read read read and then when you can’t read anymore,take some Spike and read again.

This site is a treasure chest of information.The main thing for you would be to get your form down…a ton of weight is no good if your form is shit.Compound lifts are everyones best friend.Your squats,deads,bench ect. Get those down then focus on your more isolated lifts.

The thing that struck me most about your post is that your working out so much,most people agree that 45 minutes to an hour is a good thing to shoot for…I almost never go over a hour and fifteen minutes.

Welcome to the site!!! Glad you found it and it is/has helped.

Hopefully we all can help you even more.

I love some of what you say. I agree, concentrate on proper form, and let the advancement in load come slow.

I would say sounds like you may be over doing the cardio and weights a bit. What program are you using??? I would suggest picking one from this site and go for it. Most will have you in and out in less than 1 hr. Then add in some cardio and you are good to go.

Oh LOVE the choice of excersizes as well. Please post up your program right now and we can chime in on that.

Then diet. May sound weird but 1500 k/cals is perty darn low. That on top of the amount of activity you listed may be problematic.
Cant really be positive though as we are all ab it different/individual you know. Can you post a typical day of intake. Also are you getting some type of PWO nutrition this can be HUGE toward any goal losing fat or gaining masa.

Seems like you have many things straight and have made GREAT progress, like the frequent eating and such. Great loss so far as well. Remember dont rely in totality on the scale, but in the transformation. LBM weighs more than FAT, so rely more on LOOK and fit of clothes.

Anyhow I am tryiong to cover so much, but really want to say GREAT WORK, and post a little more info. and we can help you take the next step.

Hope this helps,
Phill

[quote=semperfidelis]…I work out 3.5hrs/day… I get up at 5 am, run for an hr increasing incline by 2% every 5mins for 30mins…then decreasing it at the same rate for the next 30mins…then i go to the gym for 2.5hrs in the evening.
I start with 20mins on the stair master, then weights for 90mins…then finish off with 40mins of cardio (sometimes 20 depends).[/quote]

First, congratulations a thousand times. Not only have you lost a boatload of weight, but you’re making an effort to do it intelligently. That’s a fantastic achievement.

How many total days each week do workout? You’re performing a lot of work each time you train, and I’d double-check to make sure overtraining isn’t an issue.

I usually prefer interval training for fat loss, and there are several great programs around. It takes less time, and provides (arguably) better results. On the weights, what types of sets/reps are you using? You have to be sure to keep us up-to-date on your progress. Do you have a target weight, BF% you’re shooting for?

If you can afford it start drinking Low-Carb Grow! everyday and Surge for your post workout. This will help alot. Sounds like you have the cardio down, you might want to try running with a couple of dumbells (5 lbs. or so, otherwise you can mess up your elbows). At 19 you’re prime and on the right track.

[quote]SemperFidelis wrote:
Hey all…Im sorta new to this site…been reading it for the past couple months just getting sorta acquainted with it. So, I finally decided to dive in and post something and see if any of you have any comments or good advice…or any advice for that matter.

I’m a 19yr old female, who has started to seriously work out for the past 4 months. Prior to that, I did “work out” for about a year and a half…but i think the heaviest weight i ever lifted was 40lbs and that was for squatting…not ever the right way might I add. And, a lot of my focus was on cardio. I did however lose 122lbs & you can most certainly say…i was OBESE.

I’m 6ft, 193lbs now…I work out 3.5hrs/day… I get up at 5 am, run for an hr increasing incline by 2% every 5mins for 30mins…then decreasing it at the same rate for the next 30mins…then i go to the gym for 2.5hrs in the evening.
I start with 20mins on the stair master, then weights for 90mins…then finish off with 40mins of cardio (sometimes 20 depends).

I do just about everything there is to do…but I love the deadlift and squat , i do both with 150lbs…i dont exceed that just yet, I’d rather do it in proper form & inch it up. Recently I started chin-ups…my goal is 10…but right now, im just working on the negatives…10negatives, then 1full -9negatives, 2full -8negatives…etc…til i get to where i wanna be…

My diet mainly consists of protein & fibre…carbs mostly between 12-5pm…i try and eat every 2-3hrs even if its just an apple when time is an issue…I try to keep cals around 1500/day cuz im still trying to lose BF

I dont have any pix on just yet, but Ill get to that in due time…til then, any comments and advice would greatly be appriciated…thanks a bunch[/quote]

Welcome to the site!

Firstof all, Id like to say thanks for the support and kind words (to ALL) & the quick response.
Second…Im not really following anyones program, Ive sort of developed my own, that Ive been useing since the begining of January…so for about a month and a half now, and Ive never seen better results. Ive never seen more definition on my body even without flexing :stuck_out_tongue: ehe…but this is what my weekly plan looks like…keep in mind i run every monrning Monday-Friday (sat & sun r my days off from running)

MONDAY: 20 mins cardio (stair master)
ARMS:
Bicep Curl:3x10
:2X8 @(+20lbs to first weight)
Reverse Grip Preacher Crul:4x10
Low Pulley Cable Curl:3x12
Seated Dumbell Curl: 3x10
L-Seat Dips:3x12
Close Grip Bench Press:4x10
Cable Press Down: 3x12
Overhead Tricep Press:4x10
Skull Crushers:4x10

*20mins abs (all weighted) +40mins cardio

TUESDAY:20mins cardio (stair master)
BACK:
Deadlift: start with bar alone, add 20lbs each set til i reach 150lbs
Barbell Row:4x8
Seated Row /parallel grip: 4x12
Lat Pulldown:4x12
Chin ups: 10 negatives…1 full 9 negatives etc…til i can do 10 fulls

*20mins weighted abs *40mins cardio

WEDNESDAY:20mins cardio(stair master)
CHEST:
Bench Press:4x8
Free Weight Incline Chest Press:3x12
Dumbell Flyaways: 4x10
Pec Dec Machine:4x10
SHOULDERS:
Overhead Press 3x12
Lateral Raise:3x12
Low Pulley Lateral Raise:4x10
Shoulder Shrugs:3x10
CALFS:
Calf Raises: stand on a step, using the Smith machine…(140lbs)3X10

*20mins weighted ab +40mins cardio

THURSDAY: 20mins cardio (stair master)
LEGS:
Squats: start with bar alone 20reps, add 20lbs each set, reduce each set by 2 reps to 150lbs…
Lunges: 4 sets, 25lbs dumbell each hand
Leg Press:(smith machine) 4x10
Hip Adduction 3x12
HIp Abduction 3x12

*20mins weighted abs +40mins cardio

FIRDAY: only run in the morning…off from gym
SATURDAY: OFF DAY
SUNDAY: 20mins on stair master
1 hr of weights (whatever I missed during the week, sometimes I dont get everything in on that particular day)
40mins cardio on bike…and on a really good sunday ill do additional hr of cardio on the eliptical…

For some reason I have so much energy CONSTANTLY…I could work out for hrs, sometimes I just go way overboard 4-5hrs just cuz I feel like i can go on forever but that usually only happens on sundays lol, no time for that during the week…

As far as what im eating…
Breakfast: Fibre cereal , a pc of fruit (usually apple),yogurt, cup of coffee
snack:1 fruit somtimes handful of nuts (plain)
Lunch: usually fish and assorted veggies, or ill sometimes go for subway @ lunch (6inch roasted chicken all veggies packed, no dressing just salt & pepper & cheese)
snack: again…something like a fruit or nuts (try to alternate)
dinner: chicken &veggies, pc of cheese with it…
all my chicken is done on the Forman Grill… I drink water constnatly, usually am not wihtout a bottle I try to have green tea at least once a day…oh yeah,and I take omega 3-6-9 caps, and bucnh of other supplents like vitamin a,d,e,b-complex with c, calcium-magnesium

Im planning on revising my diet tho, from John Berardi’s No-Nonsense Nutrition DVD…for the next three months see how that goes, its pretty similar to what i already do…but much more in cals id say…comments/advice???lol

Hello and thanks for the info…

Want to reply again and commend the grerat work so far

Your diet while I do suspect is low on total k/cal intake, looks pretty solid as for choices GOOD work. Seem to have a nice mix with fish chick, etc… Might be a lil low on the fats but cant tell for sure. Do you ever get Lean beef, eggs etc…

Go over Berardi’s stuff, tinker with your intake and see what works. I really dont want to fool round here much except say try and eat MORE, seem like you are on the right track.

Oh and dont remember if you said you were taking Surge PWO or not. I’d give it a go.

Traing. Boy that is a LOT of volume and you still want to hit the gym for HRS. I suspect you need to up the intensity of these w/o’s a bit. Giving everything you have and try and get in and out in less than 1 hr. Its not the amount but the quality of work you do. ! set that is KILLER can do more than ten sets of lolly gagging. Use your cardio for the weight loss and weight to put on and maintain LBM during your diet.

I seoncd the TBT suggestion. Just for the fact CW is the man, its a great program and a total change from what you are doing now. Give something like it or really any of the great programs here a go.

Try and get in do it, do it T-Style and get the hell out. Couldnt hurt to give it a month or two. Just a solid run and test the results. I suspect you will find it to be GREAT. If you still have gumption to do things then go have FUN, play a sport, hiking, biking etc… something that gets you Outside, in the air, it’ll help mentally and with recovery from the ALL OUT weights you have been throwing round.

Well gotta run, hope all this helps some and keep on comin back, glad to have ya here,
Phill

First, congrats on the motivation!
Next, a couple small ideas…
You may want to place the heavy arm load later in the week. Preferably after the chest and back days. You may even combine them with chest and back days and take another day for fun training outside the gym… hiking, biking, etc…
I have to say it’s pretty cool to see that a girl with relatively little experience puts so much emphasis on the arms, though. Not very common.
Another idea I would suggest trying out is putting the weight training first in your daily plan if possible and placing the cardio afterwards. A short bit of cardio to warm up is fine, but you may want to place the bulk of it afterwards even if that means switching your morning and nighttime workouts around.
Basically, though, it looks like you’re on the right track with experimenting and finding out what works for YOU. Keep that up and you’ll be doing better than most.
Again, congrats and welcome.

You got great advice so far.

Start keeping a food log, keeping track of the calories, and the protein/carbs/fat. Make sure you get at least 0.8 grams of protein per pound of bodyweight. 1 gram or more is preferable.

And if you really do spend so long in the gym, yes the intensity does need to be increased. Are you increasing the weight each time you lift?

Also I would separate cardio and weight lifting. It looks like you are doing cardio before and after, and that might just kill your workout.

I would recommend working out just 4 days a week, and no more then an hour at a time. Do cardio at a different time of the day, and on the off days. But I would take one day off of everything. But if you still want to do something, find a sport you might like, and do it just for fun. Don’t worry about what calories you burn during this sport, just have fun.

Also check into HIIT. (High Intensity Interval Training. This is great on an elliptical trainer, but most I know of do it jogging. What you do is switch between a mild jog, and an all out effort. On an elliptical trainer I would “jog” for 90 seconds, then bump up the intensity, and go all out for 30. Then drop the intensity and repeat. After 30 minutes of this you will probably be out of energy.

Oh yeah, welcome to the site. There is so much information it can seem overwhelming, but slowly read all you can, and in a few months you will know enough that if a personal trainer talks to you, they will walk away embarrassed. (Oh yeah, be careful of personal trainer advice. Most are nothing more then salesmen.)

I would say your cardio is absolutly insane… expecially since it sounds like your main goals are fat lose and strength gains, not training to run a marathon!

I would stick to some sort of fasted state morning cardio, and weight lifting and no cardio in the evening. I would imagine the amounts of cardio you have been doing has effected your hormones in a negative manner when considering your goals.

Heres the thing tho…I constnatly have this insane amount of energy. I dont know what you mean by the hormonal illbalance tho? I seem to be effected in a negative way if I dont work out, its almost as tho I need it to be normal…Ive been going hardcore for a couple months now almost every day, so I took this past week off for r&r…and its felt odd…I feel a lil tension in certain muscles and almost a slight soreness…I think I was made to constanly be physical, cuz if im not it just doesnt sit right with me. The more I work out, seems the more energy I have. Its like I never overtrain, I never need any aids in getting into the gym, If i had the choice I would work out all day. I just love it…I dont know what it is. I guess my body responds almost too well to physical activity. Sometimes, it even kinda baffles me.

[quote]SemperFidelis wrote:
Heres the thing tho…I constnatly have this insane amount of energy. I dont know what you mean by the hormonal illbalance tho? I seem to be effected in a negative way if I dont work out, its almost as tho I need it to be normal…Ive been going hardcore for a couple months now almost every day, so I took this past week off for r&r…and its felt odd…I feel a lil tension in certain muscles and almost a slight soreness…I think I was made to constanly be physical, cuz if im not it just doesnt sit right with me. The more I work out, seems the more energy I have. Its like I never overtrain, I never need any aids in getting into the gym, If i had the choice I would work out all day. I just love it…I dont know what it is. I guess my body responds almost too well to physical activity. Sometimes, it even kinda baffles me. [/quote]

Maybe you should get checked out, but still if you up the intensity, it becomes hard to work out so much. That is why I brought up HIIT. If you do it right, it will kick your ass.

There is a certain point that exercise is counter productive. If you are not working out for the benefits, you might want to make sure you know why you are working out.

Also I assume you are constantly busy working out, not chatting up a storm like I see some people do. I know that the gym can turn into a social club instead of a place to work out.

One thing you can do is get a job as an aerobics instructor. If you want to constantly move, might as well make money at it. (Usually includes a free membership too.) Even if it just part time.