randk 2005

[randk]

okay, so I am getting on target and I thought I would share and get your input....M1: 2 egg whites, 1/2 cup oatmeal & apple or bannana m2: 2 oz chic and small sweet potatoe m3: 2 oz chic, 1/2 cup rice and 1 1/2 cup salad m4: 2 oz chic and apple M5: 2 oz chic, 1 potatoe and 1 1/2 cup salad M6 1/2 cup berries I work out at home for about 20 min a day....easy weights and bands. (another 20 at night if I can and I walk when I can...about three times a WEEK) I am 190 lb and wish to get to 145, but more important is to lose the inches My goal is to lose weight and to firm up. (did I mention that I have never tried to eat so much in my life!)

 

[miz L]

okay, so I am getting on target and I thought I would share and get your input....M1: 2 egg whites, 1/2 cup oatmeal & apple or bannana m2: 2 oz chic and small sweet potatoe m3: 2 oz chic, 1/2 cup rice and 1 1/2 cup salad m4: 2 oz chic and apple M5: 2 oz chic, 1 potatoe and 1 1/2 cup salad M6 1/2 cup berries I work out at home for about 20 min a day....easy weights and bands. (another 20 at night if I can and I walk when I can...about three times a WEEK) I am 190 lb and wish to get to 145, but more important is to lose the inches My goal is to lose weight and to firm up. (did I mention that I have never tried to eat so much in my life!)

You need to lift heavy. I dont think bands are gonna get you where you wanna be.

 

[LaDyBuG]

maybe cut out some of the carbs here and ther? just a thought...

 

[Miss24k]

My suggestions would be to only have 1 carb for each meal, and cut out the carbs 4 to 6 hours before bed. You should also add in some good fats (natural peanut butter, olive oil, flaxseed, avocado), and increase the protein.

Good luck to you with your goals

 

[randk]

You need to lift heavy. I dont think bands are gonna get you where you wanna be.

I was kinda thinking to start out with the lighter weights and work my way up to the heavy ones. I have been totally away from any lifting for about three years.

 

[randk]

maybe cut out some of the carbs here and ther? just a thought...

too many potatoes ya think? I tried the low carb thing and it worked for awhile but not any more. I have read alot about using the right kinds of carbs and other foods to help you to lose weight thanx for the input LaDyBuG

 

[randk]

My suggestions would be to only have 1 carb for each meal, and cut out the carbs 4 to 6 hours before bed. You should also add in some good fats (natural peanut butter, olive oil, flaxseed, avocado), and increase the protein.

Good luck to you with your goals

thanx for the advice Miss24K...what do you mean by more protien?

 

[Miss24k]

You're welcome

What I mean is that I think you need to add a little more, you probably are getting 70g of protein with your current diet.

I made a few change to your current diet, just to give you an example

M1: 2 egg whites, 1/2 cup oatmeal & apple or bannana drop the apple or banana, add 3 egg whites
m2: 2 oz chic and small sweet potatoe add 1 oz of chicken
m3: 2 oz chic, 1/2 cup rice and 1 1/2 cup salad add 1 oz of chicken
m4: 2 oz chic and apple add 1 oz of chicken
M5: 2 oz chic, 1 potatoe and 1 1/2 cup salad add 1 oz of chicken, and probably drop the potato and add green veggies (depending on what time you are eating this meal, and when you are doing your training)
M6 1/2 cup berries drop the berries, have protein, (ie, any lean meat & green veggies or protein shake

And maybe add in some olive oil on your veggies.

These are just my suggestions, maybe some of the other ladies can give you some feedback also

 

[The Shadow]

well.....you need more fat.


and protein


and a protein powder


and fewer carbs

 

[miz L]

I was kinda thinking to start out with the lighter weights and work my way up to the heavy ones. I have been totally away from any lifting for about three years.

Ah i didnt know that. Yeah starting off a little slower would be a good idea for the first say 3-4 weeks. But what do you mean by 'lighter weights'? I'm thinking something around the 15- 16-rep range. If you can pump out more reps than that, you can probably go a bit heavier. Anyone else's opinons on this?

 

[randk]

hey I'm back. Had some personal stuff to take care of and then the computer melted But we are up and running again. Mz24k, thanks for the tweak, I am adding more protien...it is hard to eat all that but I am getting close. Mzl I am up to 15 reps but am pushing the last couple. I will be alert to when to bump it up, thanx. Shadow, thanks for the input as well.

 

[The Shadow]

yep

 

[Sassy69]

Ah i didnt know that. Yeah starting off a little slower would be a good idea for the first say 3-4 weeks. But what do you mean by 'lighter weights'? I'm thinking something around the 15- 16-rep range. If you can pump out more reps than that, you can probably go a bit heavier. Anyone else's opinons on this?

Generally I've rep'd in the 12 -15 range, but recently moving it down lower to 8-10. If I can do 8 solid reps at a certain weight I'll see how I feel to go up to the next weight increment -- if I"m feeling strong, I'll do it. If not I'll do another set at that weight and shoot for another solid 9-10. If I can clear 10, then I'll go up. On some I've plateaued and the available weight increments are too much to move up (e.g. for front raises + my tendonitis problems). So I'll look for other ways to make the reps I can do more intense - e.g. superset, hold the rep at the top, slow down the negative, etc. Also for some exercises that I maybe do w/ dumbbells and can't clear a weight plateau, I might move over to the equivalent exercise on a barbell, a cable or a machine. Just anythign to avoid repeating the same weight with the same equipment on the same exercise at the same rep.

 

[randk]

thanx sassy. maybe it is time for me to increase the wight.

 

[Sassy69]

I generally look at each workout to see if I've made improvements in some way -- be it weight, reps, intensity, whatever. As long as I feel I'm accomplishing something and not short-sheeting myself. The one litmus test I run is "Is my form tight?" If I was able to do the higher weight but maybe the reps were a little shaky at the end, I check myself -- was I doign them too fast to just get thru a number of reps or getting too tired at the end? If so, do your next set at the same weight but slow it up and hold the form tight. If I get tired much sooner, its probably better that I drop the weight some & get my form tight.

I guess I'm learning that you don't necessarily have to be lifting the heaviest weights, but you do need to be sure you aren't "cheating" and also that you don't have to lift heavy to get results. There are always other ways you can jack up the intensity. But don't hold yourself back because "you are a girl" or you are just getting into it. Part of what I love about weight lifting is testing my boundaries with a view to consistency & form.

 

[Miss24k]

hey I'm back. Had some personal stuff to take care of and then the computer melted But we are up and running again. Mz24k, thanks for the tweak, I am adding more protien...it is hard to eat all that but I am getting close. Mzl I am up to 15 reps but am pushing the last couple. I will be alert to when to bump it up, thanx. Shadow, thanks for the input as well.

No problem hun

You'll get used to eating that much...lol I have the opposite problem.

 

[skittles]

hey I'm back. Had some personal stuff to take care of and then the computer melted But we are up and running again. Mz24k, thanks for the tweak, I am adding more protien...it is hard to eat all that but I am getting close. Mzl I am up to 15 reps but am pushing the last couple. I will be alert to when to bump it up, thanx. Shadow, thanks for the input as well.

If your finding it hard to eat that much, buy some protein powder (I think it was already suggested) Makes it alot easier to get your proper requirments