I am new to T-Nation, and would love to get constructive feedback on my plans to reach my goals.
I am currently 22 y.old, 5’4. I have been lifting for about 2 years now, but have not used any particular lifting programs. Usually I just hit my entire body every other day.
My story is as follows:
Grew up as a lean kid. I was also highly active throughout high school (basketball, volleyball, soccer, sprints, just-for-fun football, and all-around glee during PE classes).
Some control issues with family, however, led to a kink in my perspective towards eating. I lost a lot of muscle mass and stopped doing sports for about two years.
Because of how this issue was dealt with, my eating practices got even worse – however, instead of continuing down the same direction as before, I ate poorly and in extremes to “show them” I could eat (Dumbest thing ever… to sacrifice yourself to “show” anyone anything).
Grappled with these issues for about four years. Perhaps it was a blessing in disguise because I might have never stumbled into weight-lifting without it. Getting back into volleyball at university also made a huge difference.
Anyway, my body is pretty primed now for looking smokin, but I just have to shed the fat. The muscle is there, and my genetics for leanness is good. It’s just a matter of doing this. What makes this difficult is the mental baggage that I have with losing weight (i.e. it is “bad” to lose weight, or I am a “bad person” if I lose weight).
But I want to kick this issue for good, and reaching my fitness and diet goals (i.e. lifestyle goals) will be a sign to me that I have done it. To get to that point! I can’t wait!
This past month, I had enough and have directly addressed the “baggage issues” (finally!) with the people involved and resolutions are underway… which makes it possibly the perfect time for me to do this once and for all.
In addition, from reading the posts on T-Nation, I believe that I’m at the perfect place here to get past all that stuff and to get where I want to be. Thank you all ahead of time.
(And here’ye to the prohibition of pink dumbbells! Gosh, I love this place already! No half-assed stuff here, which matches my motto completely.)
To achieve a BF% of appx 10% (depending on how I look and feel) without losing too much lean muscle mass. I’m probably at least 29% right now and I’d estimate about 45lbs from where I would like to be.
To hone my diet and workout habits. That is, to consistently eat clean without feeling guilty for doing so, and to develop a healthy and sustainable workout regimen. Merging all of these things into a balanced, healthy and all’round excellent lifestyle is the main goal.
To learn how to use diet and workouts together to get the effects I want. To learn about supplementation and the little tweaks that can make a big difference. (I’m counting on the vets out there!)
To get stronger and to challenge myself constantly! (i.e. chin-ups and hanging leg-lifts are going to make it into my future repertoire, I promise!)
To learn to love cardio that is not in the context of sports… (this might be a toughie - any suggestions?)
- I will continue with my current alternating days of workouts with weights. My workouts are generally similar to the following:
5min warm-up on the erg (rowing) machine
1x20 full sit-ups (no weight)
2x20 full sit-ups w 33lb plate
2x40 Russian twist w 25lbs (20reps each side)
2x30sec push-up hold on elbows
3x8 dumbbell bench presses w 50lbs
3x8 dumbbell flys w 24lbs
3x12 dumbbell lying pullover w 25lbs
3x12 barbell squats w 55lbs
3x12 back extensions w arms stretched straight above head
2x12 back extensions w 33lbs
3x12 seated cable row w 45lbs
I do change up the poundage +/- 5 lbs depending on how my body is responding and how my energy levels are, and usually do between 2-3 sets and between 6-15reps (usually 8 or 12 reps).
Any feedback? I’m a little sheepish as to the somewhat low weights I’ve been using, but while I strip off the fat, I’ll be happy just to maintain the levels.
- To eat cleanly. My plan is as follows:
7am [P=13.1g; F=0.9; C=18.4]
1 1/2 cup skim milk
9:45am PWO [P=23.6; F=1.9; C=31.3]
1 scoop whey powder
1 cup water
11am [P=19.5; F=3.5; C=46.0]
1 cup skim milk
1/2 cup All-bran and wheat bran
1/2 cup berries
1 Tsp whey powder
1 Tsp flax seed
1pm [P=17.3; F= 4.0; C=8.7]
85g canned tuna or 1 chicken breast
156mL vegetable juice
3pm [P=21.6; F=2.1; C=33.9]
1/2cup cottage cheese (or 1 cup yogurt w/ wheat bran)
1 serving fruit
6pm [P=25.5; F=6.0; C=27.3]
5 egg whites
1 whole egg
1 serving fruit
9pm [P=4.4; F=0.3; C=6.1]
1/2 glass skim milk
tea, or carbonated water with 1/2 cup juice
[TOTAL: P=124.9; F=18.8; C=171.7]
-Would like to know your thoughts on whether it is better to always eat at the same time (e.g. if you get up late one morning, to you just continue on with the day as you normally do at the same times for meals, or do you adjust the hours back according to how much later you got up?)
-I know I need more healthy fats in there. Where should I add the fish oil?
-Also, feedback on the general diet itself would be good.
- On the non-weight days, I would like to incorporate either HIIT cardio, or walking. As summer begins though, I will likely replace some of these cardio sessions with beach volleyball. I think that beach volleyball will not be as good for fat loss… but I love it, and that’s got to be part of the picture too, right?
I also want to clarify if I even should be doing HIIT on the days when I’m not weight-lifting: That is, because HIIT’s effects are similar to weight training’s, isn’t this alternation between weights and HIIT not allowing my muscles to recover?
Another concern is that when I HAVE tried to alternate weights with HIIT, I get symptoms of overtraining very quickly. Any solutions for this?
I have plenty more questions, but thanks for any feedback you can give me already!
Anything to improve?
Anything I’m doing right?
I really want to do this for good!