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Moonbeam3

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...but remeber I have feelings...lol

I started my new program:

Breakfast: Oatmeal/1 hard boiled egg (whole)
Snack: 1/2 pb sandwich on wheat/raw green beans
Lunch: 6 steamed mussels/1 salmon,crab, veggie roll (sushi)
Snack: 1 can of tuna (in water) w/regular mayo/ 1 large pear
Dinner: Cottage cheese/small portion of spaghetti with lean turkey
3 liters of water through out the day


I changed my routine from full body (with some useless machines) to a 4 day split, without the useless machines.

Last night I did lower body and I'm sore. I did lunges, squats, deadlifts, butt lifts (bridges?) and calve raises, I also got on two machines (I couldn't help myself: leg lifts and leg raises) and ran for 1.5 miles.

Tonight, I will do arms and abs (maybe back though I've never really worked out on my back-no jokes please lol)
 
going from full body to a 4 day split sounds like a big jump

plus i heard someone says its the '1980s' way of training. I do an upper/lower split and find it a good balance.
 
Going from a full body to a split routine is fine. That's a natural progression so long as you are ready for it. An upper/lower split is the same thing. Am I missing something here? :D

Foods look good. Just notice how you feel while eating this way. I am thinking there may be a bit too much salt (causes water retention, puffiness and high blood pressure). There may NOT be, but it looks like it from here. Just see how you feel though. We are all different.

Best of luck.
 
Moonbeam ... Lunges, squats and deads are excellent choices for a lower day. I personally think with those exercises that you do not even have to get on any "leg" machines. You say your next workout is arms and abs and maybe back. I will assume then that your next upper day will consist of chest and shoulders. Don't forget you need to train all muscle groups :)
As far as your diet, I would add a bit more protein at breakfast, possibly another egg or two. But overall your diet seems pretty decent. Well that is my $0.02. Good luck with your goals. :)
 
sorry folks i wasnt paying attention. i was reading two posts at once and get them a bit mixed up

ive always believed 4 day split to be 4 individual muscle groups on each day, doesnt really matter for this though!

for my upper/lower i do legs+abs and then arms+chest+shoulders+back

i do around 2-3 compounds per muscle group and then a couple of isolations, this enough? its comes to about 12-13 different excercises per hour workout, hows that sounds in terms of hitting the muscles enough?
 
Thanks for all the positive comments and suggestions! I guess what I meant by 4 day split was upper body one day and lower the next. My goal is a toned look not too bulky so I assumed that was ok.

My upper consists or bi's, tri's shoulders, sit ups, and some back (no chest though, maybe I should just a little). My lower (I stated on the first post) is the whole leg and butt.

I'm not sore on my upper at all so I may have to up my weight with lower reps, but I am very sore on my lower-I lifted heavier than usual (so I must have done something right). I fought throught he pain and did cardio anyway.

Lynn, I felt so full at the end of the day, to be honest I didn't even finish the spaghetti, I was full enough after the cottage cheese. Should I make the portions smaller?

BTW my SO was laughing, he said it was weird to hear me use all those terms (lifting heavy, target areas, 4 day split). I told him I've been reading, he was really supportive!
 
personaly i'd put abs into the lower workout and add some back work in the upper, it really will help with posture and overall fitness.
 
If you're doing an upper body/lower body split then I'd follow the advice given on this thread and add in all the muscle groups. Chest is a big muscle that SHOULD be worked.

Upper Days: Chest, Back, Shoulders, Biceps, Triceps

Lower Days: Quads, Hamstrings, Glutes, Abs, calves

I like to do 15 minutes of cardio on weight days. I do it after my strength training routine and work at a medium intensity level.

On non-strength days I do a HIIT (15 minutes tops!) day and a 60 minute + hike day, the other days are 20-40 minutes interval training/medium intensity cardio. One day is always a rest day.

Whether you feel sore the next day or not is not a good indicator of what weight you should lift. Some people are always sore. Others never get sore. Most are somewhere in between. To choose what weight you should lift... follow the exercise program.

If your exercise program calls for 3 sets of 10 reps for a bicep curl then choose a weight you can safely lift WITH PERFECT FORM for 10 reps. If you get to 10 and feel you can do a few more WITH PERFECT FORM then up the size of the weight.

If you cannot get to 10 reps, let's say you can only do 4 reps before you sacrifice form... then decrease the weight.

However if you can get within 3-4 reps of the recommended rep amount (example- getting to 6-7 reps when your exercise program calls for 10 reps) with pefect form... then stick with that weight. Eventually you will grow stronger and be able to 8 perfect reps, then 9 perfect reps and so on.

How full you are is not a direct correlation to "am I eating enough or not enough." At least it isn't in the beginning. Pasta is a filling food. So even a small portion of it can leave you feeling bloated. Same thing with salt or other processed foods.

Many people will tell you to take how many calories you need to eat each day to lose weight and divide it by 5-6 meals. So if you are to eat 1800 calories per day and you divide that by 6 meals- you get 300 calories at each meal. Then they'll tell you to take the 300 calories and multiply it by the percentages of macronutrients (carbs, proteins, fats) you want.

So if you want 40% of your diet from carbs then each meal needs to have 120 calories from carbs. Protein at 40% means 120 calories from protein at each meal and lastly 60 calories (or 20%) from fat.

And they would be right. Problem is I hate counting calories :) So I literally eat small portions of healthy proteins/carbs at each meal.

Side note: If you are already small and wanting to get rid of that last layer of fat, and I am talking like you are at 18% body fat or lower and want to go even lower, then you need to count calories and be more specific with the diet.

But if you are just looking to drop some fat and feel better about life... then it's your call :)

Hope that helps!
 
Well, right now I am at 114 pounds so I don't want to lose too much more fat, when I was 108# I was told by a trainer I was at 15% (he used the caliper)so I'd like to stay between that and 20% I'm aiming for a toned healthy look-I hate counting calories too though! :p

That's a lot of good information! Ok it sounds like I'll be moving abs with lower and start doing some chest and back (are machines ok for these?)

My cardio was about 15 mintues on my lower body day and 20 minutes on my upper at medium intensity. I was planning on using the 5th day for higher intensity and taking Saturday and Sunday off--I like to do absolutely NOTHING on my weekends (including chores lol)
 
HI Moonbeam... yeah rest on the weekends, let your body heal some. As far as machines for chest and back, I think you would be personally better off with free weights. You can use dumbbells and do some bench presses and flyes for your chest. For your back dummbell rows are a good choice. Pullups/chins, I think personally are one of the best back exercises. But you may have to increase your strength first before you perform these, unless they have one of those chin/dip assist machines at your gym. If they don't you can do lat pulldowns. Anyway, you def have to include back and chest in your workouts. Hit all your muscle groups. I'm not into the calorie counting thing either to be honest. Thats just me though, I'm not saying it is a bad thing. Okay I'll shut up. Good luck with your goals :)
 
Thanks JPC, I think I'll do the free weights then, I'll have to start out slow cuz previously I wasn't a big back/chest type person, but it makes sense to hit everything.

I'll post updates!
 
We look forward to seeing your updates. Also if you have any questions about exercises using free weights feel free to ask. :)
 
benelson101 said:
plus i heard someone says its the '1980s' way of training. I do an upper/lower split and find it a good balance.
Click to expand...

No, you perhaps misunderstood. Body-part splits are a 1980's way of lifting. Muscle group lifting is a 1990s way.

Upper/lower, push/pull, antagonistic is the current trend.
 
Should probably be in the diary section but...

So, I've followed all your advise and here is my progress so far:

-I've lost about 4 punds (pure fat-I went from 114/116 to 112) and am starting to see more muscle definition. I've been eating clean for two weeks now, some cheats on the weekends but I don't feel guilty/bad about that.

I'm working on lifting heavier but I'm easing into it. Currently I do:

Lower: Legs, glutes, abs (2 days per week)
Upper: Chest,back, arms )2 days per week)
Cardio: Moderate on lift days and one intense per week

Thank you!!
 
Only 5' 1" That's why at 116 I'm pushing it! LOL
 
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