I have been on a weight loss program since 7/04. I had a body analysis done in 9/05.
Results for me: F, 36, 5'4", 208lbs (this is down from 287)
Fat %42.5 and Fat Free Mass 120lbs.
I came to the web searching for what an average increase in the FFM could be for a 6 week/3 month period, what i found was Helmsmans Basics for Bigness (looks awesome.)
I hired a trainer to teach me the correct form for the lifts, but changed the workout to the 3 day Workout (M=legs/back, W=chest/triceps, F=shoulders/biceps -thanks again helmsman) for the first few weeks to gain basic strength before i start the *big* lifts.
My weight loss program has consisted of the following intake
3 protein, 2 dairy, 2 fruit, 5+ non-starch veggies, minimal fat, 2-3 starches, +120oz water per day (3 main meals, 2 snacks)
I guess my first question is this: After doing the training for a week, I'm hungry.. the amounts dont seem like enough, but where i still have fat to lose, how do i balance my intake for muscle gain with my desire for fat loss? Do i just increase my protein?
Another question would be: on the alternating days i have continued to do cardio (T=Aqua, Th=ellip, S=walk/racquet ball) because i still have fat to lose, but am i harming my growth?
any and all input appreciated. Thanks -M
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Weight lifting question
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There is no competition or event, only personal potential. I already carry in FFM the amount a woman my height should weigh (120lbs) so i was thinking, why not work with it.My doc has already readjusted my height/weight ratio, and has given me the OK to proceed with intense training (i showed him the Basics for Bigness) as long as i can handle the mental deal with the #s, and i'm careful about the back (which was why i decided to downgrade to the 3 day program to start.) I will never weigh 136 - my origional goal weight - and be healthy, though he could not tell me what weight i should be at. He mentioned an increase of 15-30lbs FFM would not be unreasonable (but in what timeframe?)For me it goes beyond *firm. I want to live within my body's potential. If that means bigger muscles than most women, then thats what i want for myself.From the analysis sheet, it stated that i still have ~45lbs of Fat to remove to get to the 20% recommendation for women. So the reduction of the visible fat is still important, but the hunger - while i Know to feed the body - is causing me grief. For the past year those amounts (protein, veggies, etc) have been enough to satisfy - it hasnt been working since i started heavier lifting. Some of this might be mental, cause i know to fuel the body. But where do i increase? just portions? an extra 1-2 of protein? of everything? The last 10 days i have felt like i am chowing, and i dont want to reverse the work i've already done.I guess this was a long-winded way to say: Yes, i want to continue to drop FAT (#s dont matter at this point) and get Beyond firm. Thanks -M
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My goals are not well defined at this point because i seem to have so many questions about what to expect, but by mid-nov when i have a second body analysis done, i'd like to see an increase in the FFM / reduction of %fat.and of course i'm aiming for another size smaller in jeans. As for lifting - ? well, perhaps you could help here too. My first session on legs, my trainer had me increase until i found my max weight. I got to: squatting 100lbs, leg extension 170lbs and leg curls were 100lbs.Back was 75lbs on the row, 50lbs on the wide grip lat pulldown (i kept rotating my shoulder with the higher weights, so kept it lower for form) and 30lbs for a one arm row (trainer changed the close grip to this)I think the squatting will come up rather easy, as there was a "gosh this feels strange in this position" thing going on. What increase should i work towards? Even years ago when i lifted with a home gym there wasnt a *goal, it was just add more weight as the body got stronger. Should i be thinking differently? -M
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thanks for the links, i have read, and read some more.i'm not sure if it cleared some of my questions or added to them. Alot of it was beyond my current knowledge. i'll give it a couple of days to sink in.I was pleased to see that for the most part i Have been eating as JBerardi recommends (Cept ostrich, elk and bison - those just, well... i dont seem to have around) though not at the correct times, this modification to my schedule might help alot.Thanks for the material, if you do happen to come across the article you had origionally thought of, send it my way. -M
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Could you post some of those links. I'm interested...