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Newbie FIRST POST!

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wannabephat

New member
Hey gals! Been on this board reading my little heart out for the last 4 weeks! Still need some info...

At the suggestion of Daisy Girl I started the South Beach Diet 4 weeks ago and lost 10lbs...yeah and still going with it! If you go on there website they have daily menues that I follow to a T! Along with that I am on the treadmill twice a day for 30 min each! I want to start building the muscle and get my tummy firm and sexy! I have several at home gyms that I would like to start using because I am a bit embarrassed going to a gym at this point as in appearance I don't feel I fit in. I'd like someone to help me get a weight training program started so that by summer (May-June) I am sexy in my swim suit. Can you guys help?!

Thanks
 
Sure! We can help with that, but first we need your stats:

height
weight
bf%
and what you're eating (exact amounts and times)

Welcome to EF! :)

 
scorpiogirl said:
Sure! We can help with that, but first we need your stats:

height
weight
bf%
and what you're eating (exact amounts and times)

Welcome to EF! :)

Click to expand...

SURE!

Height is 5'5
Weight is 135
bf% is 23

I am on the South Beach Diet so everyday is different....but you follow the same guidlines as far as the amount of good carbs...protein..veggies...no sugar..etc

Breakfast

Tomato Juice
Buckwheat Pancakes


Midmorning Snack
15 Mixed Nuts

Lunch
Sugar-free Flavored Gelatin Dessert
Grilled Portobello Mushroom Salad


Midafternoon Snack
Slice of cantaloupe with Low Fat Cottage Cheese


Dinner
Oriental Cabbage Salad
Swordfish Teriyaki


Dessert Print This Meal
Chocolate-Dipped (Semi Sweet Choc) Strawberries
 
Last edited:
^^^

bumping this because Wannabe is requesting help from me and I thought we ALL could be of more help than just me.

She's looking for a beginner's training program. I would suggest 2 muscle groups per day 2 exercises per muscle, 10-12 reps per set. Four days on, one day off.

I've said in a PM to her that I really think she needs more protein in her diet. But that's basically all we've talked about to this point.

Chime in here, girls!!!!! :)

I can say after reviewing your very first post that you're doing WAY too much cardio. Too much cardio and not enough weight training will cause you to have what we call Skinny-fat syndrome. You LOOK thin, but it's ALL WIGGLE & JIGGLE! YUK! You only need to do cardo 3-5x a week and no more than 30 minutes if you're doing steady state. If you are doing HIIT cardio, you only need 3-4x per week at 20-25 min.
 
For the weight training newbie, I always like the Bill Philips' Body For Life book. You don't have to follow the diet, however the guidelines of the diet will probably be similar to that of the South Beach Diet and may give you more insight into "how" nutrition works.

Otherwise, I also like The Shadow Project's training schedule:
http://www.elitefitness.com/forum/showthread.php?t=388278

- look in the 1) section for the links to the whole Shadow Project & the summarized version.
 
:wavey: Welcome to EF!!

And I 2nd Shadow's program....it changes so it's not boring and is compact enough so that you don't spend hours in the gym....
 
Also, start a log here and keep it updated daily. It will really help you stay motivated and on track. To keep track of calories, protein, fat & carbs, log your food in fitday. www.fitday.com
 
Holy Crappola...reading the "Shadow Project" and I am trying to get it all straight....correct me if I am wrong!!!

Supplements:

Glucorell-R
Thermorexin - I have Hydroxycut-haven't taken any yet but bought it just incase is this ok?
Protein Powder - What kind??? Brand??? Anything I should make sure is or is not in it?
Yohimburn es - isn't this another fat burner? I take 2?
R-ALA-Does this go in the protein shake along with the Glucrell-R and the Creatine
Creatine: Any recommended brands?

Typical Week:

Monday AM:

Meal 1: Protein Shake Concoction

HIIT 8 Cycles

Meal 2: nuts, Water

Meal 3: Baby Spinch, strawberries, blueberries

Legs:
Leg Ext. 4 sets of 8-10
curls 4 sets of 8-10
Stiff Deadlifts 3 sets of 10
Walking Lunges 3 sets of 10 steps each leg

Meal 4: Protein Shake Concoction

Meal 5: Lean Meat, Small Potatoe, Green Veggies

Tuesday:

Meals are all the same with a few variations

AM- HIIT

Back :
Wide Pull Downs 4-Sets of 10
Seated Rowes - Can I do something else as i don't have this machine at home?
Reverse Pec Dec 3 sets - not sure what that is
Hypers 4 sets - again not sure what that is

ABS: Any suggestions here?

Weds:

Meals the same with a few variations

AM: 30 Min Treadmill

Bis:
Incline Curls 2 sets 10
Preacher curls-2sets 10
Cable curls-2 sets 10

Tris:
Push downs
seared dip machine - not sure what this is
kickbacks

2 set 10 on all

Thursday-

No cardio?

Meals the same

Lat raises
DB Press
Upright rows

2 sets of 8-10

Shrugs
3 sets of 8-10

ABS:

Chest:

Incline db press:
Incline flyes
cable cross overs

3 sets on all 8-10 6 TUT


same abs as before but ADD one cycle

Friday:

HIIT

Not sure what weights I should do?

And I believe that is it?!?!?!?!?!
 
LOL!!! You might just want to get use to doing a couple of things a day until you learn everything. That's a pretty heavy load for a newbie!

I would start looking up exercises for back, arms, legs, abs, calves, glutes chest & shoulders - on the internet. Learn what they are, write down the ones you CAN do at home and then start from there.
 
scorpiogirl said:
LOL!!! You might just want to get use to doing a couple of things a day until you learn everything. That's a pretty heavy load for a newbie!

I would start looking up exercises for back, arms, legs, abs, calves, glutes chest & shoulders - on the internet. Learn what they are, write down the ones you CAN do at home and then start from there.
Click to expand...

I thought the same thing "OMG what the heck did I get myself into" :) No but really I am serious as a heart attack about this and want to do the right things! Being a COMPLETE amateur I want to do what is beneficial! What about all the supplements? You think I should start any of those?
 
Supplements - you already have Hydroxycuts - this is fine. If you've never used a thermogenic before, try one w/ food in the morning. If you drink coffee, I'd probably suggest you don't. See how it makes you feel - if you get a headache or feel shaky or sick from it, I'd probably hold off on it for awhile. The biggest thing OTC thermos do for me is just give that extra kick for am cardio or training at nite. If you train at night and you are ok w/ the trial run just to see how you react to it, see if you have enough energy for whenever you train. OTherwise if you need a kick for nite training, take a thermo some time before 3 pm - no later - or it may affect your ability to fall asleep (and that sucks - as sleeping is just as critical as training to get results -- sleeping = your recovery time).

Yohimburn ES - this is a topical fat burner - also something you can wait on but its pretty cool stuff - nothing else on the market like it. Not a miracle cream or anything, but when you get to lower bodyfat, does help.

R-ala - A good brand is Glucorell from AF Store -- helps your body optimize use of the complex carbs you eat when you eat them.

A good multivitamin. This just a good component of a balanced diet. I actually use prenatal vitamins -- its just a supercharged vitamin.
 
Hey, there! Welcome!

I think there is still some confusion, here. (Or maybe it's just me.) What equipment do you have available? Let us know about that, and then we can help some more with an actual program. :)
 
Nelms, she has equipment at home and some free weights.

I would still suggest this for you so that you don't feel on overload from the very beginning:

2 muscle groups per day 2 exercises per muscle, 10-12 reps per set. Four days on, one day off. to start after you get started, you can revise the program to better meet your needs if you need to.

...and drop your cardio down to no more than 5x a week.
 
scorpiogirl said:
Nelms, she has equipment at home and some free weights.

I would still suggest this for you so that you don't feel on overload from the very beginning:

2 muscle groups per day 2 exercises per muscle, 10-12 reps per set. Four days on, one day off. to start after you get started, you can revise the program to better meet your needs if you need to.

...and drop your cardio down to no more than 5x a week.
Click to expand...


First of all, thank you so much to EVERYONE for the great advice and help!

I think with the suggestion of SG and DG I am going to due a more "less" involved routine so that I don't feel so overhwelmed...

How's this (with the helpful PM of DG)

Chest - Chest Press, Pushups
Back - Lat Pulldown, DB Row
Shoulders - Overhead Press, DB Lat Raise
Biceps - Curls
Tris - DB Kickbacks, Dips
Legs- DB Squats, Lunges

Do all these 3sets - 10 to 15 reps
3x a week alternate MWF, TuThSat
Do cardio 5x a week 1/2 hr a pop and on the weight days do it after the weights...

Sound good?
 
wannabephat said:
First of all, thank you so much to EVERYONE for the great advice and help!

I think with the suggestion of SG and DG I am going to due a more "less" involved routine so that I don't feel so overhwelmed...

How's this (with the helpful PM of DG)

Chest - Chest Press, Pushups
Back - Lat Pulldown, DB Row
Shoulders - Overhead Press, DB Lat Raise
Biceps - Curls
Tris - DB Kickbacks, Dips
Legs- DB Squats, Lunges

Do all these 3sets - 10 to 15 reps
3x a week alternate MWF, TuThSat
Do cardio 5x a week 1/2 hr a pop and on the weight days do it after the weights...

Sound good?
Click to expand...
I think it's a great place to start ... :)

So I'm clear ...
- Full Body workout 3 X a week
- approx 2 exercises per body part ( I saw one on Bi's) for 3 sets each
- 10 - 15 reps (focusing on good form :)) ?
- 30 minutes Cardio Post workout on Weight Training days
- Two additional days Cardio
- Clean diet 6 days with One cheat meal on 7th (or best suitable)for Sanity ?

:) Good Luck :rose:
 
wannabephat said:
First of all, thank you so much to EVERYONE for the great advice and help!

I think with the suggestion of SG and DG I am going to due a more "less" involved routine so that I don't feel so overhwelmed...

How's this (with the helpful PM of DG)

Chest - Chest Press, Pushups
Back - Lat Pulldown, DB Row
Shoulders - Overhead Press, DB Lat Raise
Biceps - Curls
Tris - DB Kickbacks, Dips
Legs- DB Squats, Lunges

Do all these 3sets - 10 to 15 reps
3x a week alternate MWF, TuThSat
Do cardio 5x a week 1/2 hr a pop and on the weight days do it after the weights...

Sound good?
Click to expand...
Yep, sounds like a good place to start! Be prepared to ramp it up once you get in the groove! :)
 
Your program looks good, but I would feel bad if I didn't express a small concern. Don't get me wrong...Daisy Girl knows her stuff!!! :) It's just that you have a LOT of reps per week for a person just starting out, and I don't want you to be brutally sore. I'm going to make a recommendation, and you can do what you would like with it. :) Keep in mind that you have a lifetime ahead of you, and easing into this will be far better than getting so sore (or injured) that you don't want to exercise (or can't).

1) For the first 2 weeks, just do one exercise per bodypart for the 3 sets of 10-15. You could even alternate them. So, on Monday do Chest Press, on Wednesday do Pushups, on Friday do Chest Press, etc. Use just enough weight that you are starting to struggle on your last rep (or two) of your last set.
2) For the next 2 weeks, do both exercises per bodypart, but only do TWO sets of 10-15. This is a progression, because you are now doing 4 sets, instead of 3. Keep the weight the same this entire time. Your progression will be based on volume (total number of reps) and not weight.
3) For the next 2 weeks, go ahead and go to the full 3 sets of both exercises, as you have it written. Continue to keep the weight the same, unless by this time you find that it is just too easy to do.

Your program that you have now has 180-270 total reps per week. Unless you use ridiculously light weight, this is just too much for a new person. What I have done is started you for 2 weeks at 90-135 reps per week, bumped you up 2 weeks later to 120-180 reps per week, and then 2 weeks after that to the full 180-270 reps per week. This will allow time for your nervous system, muscles, tendons, and ligaments to progressively build up to the amount of volume you are attempting, instead of just dumping all of it onto them at once. If you decide to do it this way, let me know how you're doing at 6 weeks, because a whole new world opens up in the way of progression, and it will need to be properly addressed.

At the end of the day, though, it is a good program with pretty good exercises. Oh...one more thing. Please do your legs first. By the end of the workout, you'll be glad you did. :D
 
nelmsjer said:
Your program looks good, but I would feel bad if I didn't express a small concern. Don't get me wrong...Daisy Girl knows her stuff!!! :) It's just that you have a LOT of reps per week for a person just starting out, and I don't want you to be brutally sore. I'm going to make a recommendation, and you can do what you would like with it. :) Keep in mind that you have a lifetime ahead of you, and easing into this will be far better than getting so sore (or injured) that you don't want to exercise (or can't).

1) For the first 2 weeks, just do one exercise per bodypart for the 3 sets of 10-15. You could even alternate them. So, on Monday do Chest Press, on Wednesday do Pushups, on Friday do Chest Press, etc. Use just enough weight that you are starting to struggle on your last rep (or two) of your last set.
2) For the next 2 weeks, do both exercises per bodypart, but only do TWO sets of 10-15. This is a progression, because you are now doing 4 sets, instead of 3. Keep the weight the same this entire time. Your progression will be based on volume (total number of reps) and not weight.
3) For the next 2 weeks, go ahead and go to the full 3 sets of both exercises, as you have it written. Continue to keep the weight the same, unless by this time you find that it is just too easy to do.

Your program that you have now has 180-270 total reps per week. Unless you use ridiculously light weight, this is just too much for a new person. What I have done is started you for 2 weeks at 90-135 reps per week, bumped you up 2 weeks later to 120-180 reps per week, and then 2 weeks after that to the full 180-270 reps per week. This will allow time for your nervous system, muscles, tendons, and ligaments to progressively build up to the amount of volume you are attempting, instead of just dumping all of it onto them at once. If you decide to do it this way, let me know how you're doing at 6 weeks, because a whole new world opens up in the way of progression, and it will need to be properly addressed.

At the end of the day, though, it is a good program with pretty good exercises. Oh...one more thing. Please do your legs first. By the end of the workout, you'll be glad you did. :D
Click to expand...

Man I wish i got this yesterday! I am so damn sore today I can barely walk up or down the stairs! My arms are ok but but my ass and theighs feel as though someone smashed them with a baseball bat! So tomorrow is my next weight day and I think that I will take your advice! So correct me if I am wrong:

So pick one exercise per group and do it 3x for 10-15 reps for the first 2 weeks, then the next 2 weeks do both excercises per group keeping weight the same doing it 2x 10-15 reps keeping weight same. Then the next 2 weeks do 2 excercises 3x10 keeping weight the same or increasing if too easy?

Am i getting this right?

Thanks
 
imo - if you train intensely enough...you will not recover form a ful body workout in 2 days.

REMEMBER.....EVERY day is kidney day
 
The Shadow said:
imo - if you train intensely enough...you will not recover form a ful body workout in 2 days.

REMEMBER.....EVERY day is kidney day
Click to expand...
I agree completely. I trained chest last night and there's no way in hell I could train it again tomorrow.....and that was only with 6 sets of 10.
 
wannabephat said:
Man I wish i got this yesterday! I am so damn sore today I can barely walk up or down the stairs! My arms are ok but but my ass and theighs feel as though someone smashed them with a baseball bat! So tomorrow is my next weight day and I think that I will take your advice! So correct me if I am wrong:

So pick one exercise per group and do it 3x for 10-15 reps for the first 2 weeks, then the next 2 weeks do both excercises per group keeping weight the same doing it 2x 10-15 reps keeping weight same. Then the next 2 weeks do 2 excercises 3x10 keeping weight the same or increasing if too easy?

Am i getting this right?

Thanks
Click to expand...

Yes, you are getting it right. You've grasped the concept completely.

There are several groups of thoughts on training, as you have seen on your thread. I'm just going to share my opinion, backed by experience. Understand, however, that their opinion is backed by experience, too! LOL! :lmao: So...what do you do?

Shadow, who is an EXPERT on this stuff, has suggested that if you train intensely enough, that you will not be able to recover from a full body workout in 2 days. He is absolutely right! :) However, he also brought up the main factor in the issue: intensity.

By manipulating intensity and training full body (or body parts) more than once per week, you can achieve the same effects that you do by thrashing each body part once per week and giving it an entire week to recover. Multiple, full body sessions per week are what Daisy Girl and I are advocating, and we have had great success with it. Single body part sessions are what Shadow and many of the ladies here do and are advocating, and they have had great success with it. Ultimately, the choice is yours.

The reason I recommend DG's workout, with lower total reps per week, is because you are a beginner. I don't think a beginner should annihilate a body part right away. Perhaps annihilate is too strong of a word, but that IS what it is going to feel like to you. So, I'm suggesting that you ease back and use more frequency. The body will respond by adapting with a faster recovery system.

I would currently suggest that you:

1) skip your lower body exercises for your next workout and just do 2 sets of bodyweight squats for 10 reps, one at the beginning of the exercise session and one at the end. That is it!!! Be careful, because I can only imagine how bad you're hurting.
2) work out your upper body using the parameters I have given. Remember that I said find a weight that you are struggling with for the last rep or two of the last set. That will give you an appropriate intensity.
3) For the workout after your next one, jump back to the full body, using the guidelines I recommended. If your legs are still sore, go ahead and work them out lightly at this workout! The activity and blood flow will actually help you recover faster then if you skip them again.

Everyone, for the sake of not totally hijacking this thread, I'll start a new thread and link to it here. Hopefully, we can have an intelligent, thoughtful, and polite discussion on the various philosophies. :)
 
ALso, you WILL be very sore for the first few weeks. Even lightly training won't completely combat this. You are subjecting your body to BRAND NEW THINGS. This is goign to take adaptation on your muscle's part. Your first few workouts will cause a lot of soreness. After that, your body will adapt and you will be less sore. This is when you chappenge yourself by upping the weights or lower the reps (with higher weight). But this takes time .. you have to make sure your body is ready and you have PERFECT form.

To help relieve soreness, take a hot bath, drink LOTS of water, do a light workout (even a few un-weighted squats) will help move the lactic acid out and relieve some soreness. Stretching, yoga might help too.
 
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