Advice on my exercise/nutrition plan?

beegirl

Hi all, I posted this in my fitness log already, but I thought I might get more advice if I post it out here too! Sorry in advance that it is such a long post...

Current Stats:
Weight = 149 lbs
BF% = 31.5% (with calipers)

Goals (30th April):
Weight >= 138 lbs
BF% >= 26%
Fitness: able to run 10k


Exercise Goals

Cardio: 4 times per week...

Running 3 times per week (Couch to 5k program for first 8 weeks, building up distance to 10k thereafter). Cycle once a week (got a lovely new bike a couple of months ago and it's just been sitting there!)

Weights: 2 times per week...

To start off, the following (BFFM Beginner full body workout)...

Dumbbell curl
Tricep kickbacks - dumbbell
Bench press - dumbbell
Shoulder press
Lat pulldowns
Squats
Lunges - dumbbell
Calf raises - dumbbell
Crunch - ball
Side crunch - ball

3 sets of 8-12 reps each.

BTW don't have a clue about the weights, a lot of the machines in the gym say "1, 2, 3 etc." rather than saying the actual weight... I remember hearing a rule that it should be light enough that you are able to do at least 6 reps, but not so light that you can do 12 reps too easily... so I will try to figure it out as I go, based on that!!!

Schedule:

Monday after work @ 6pm: Couch to 5k
Tuesday before work in gym @ 8.30am: Weights
Wednesday before work in gym @ 8.30am: Couch to 5k
Thursday before work in gym @ 8.30am: Weights
Friday: Rest day
Saturday morning @ 9am: Couch to 5k
Sunday morning @ 9am: Cycle


Nutrition Goals:

Eat 3 small 'balanced' meals and 2 'balanced' snacks (balanced means a mixture of carbs/protein/healthy fats)
Eat as many whole (non-processed) foods as possible (and avoid processed 'junk' foods)
Drink 6-8 glasses of water per day
Take Omega oils & soy lecithin (for cholesterol) and iron tablets

Sample Day:

Breakfast: Porridge (if at home), Oatibix (if in work)
AM Snack: Low-fat yoghurt/Banana
Lunch: Soup/Salad + some lean protein
PM Snack: Nuts/Fruit
Dinner: Same as lunch on work nights (Tues/Weds/Thurs), Fish/Chicken, veg & couple of baby potatoes on the other nights


Thanks if you are still reading! Any advice/changes to the above would be much appreciated

legend365

You sound well kitted out for losing weight!

If your brand new to lifting weights start off very light. Do 12 reps. If you get to 12, move up weight. Keep doing that and you'll know when you reach the right weight

Also try stay away from the machines. Great you can lift more weight but at half the effort, and thats the whole point! Dumbell shoulder press and dumbell rows would be much better.(Dont know how to do them, google is your pal:))

beegirl

legend365 wrote: »

Dumbell shoulder press and dumbell rows would be much better

Would the dumbbell rows be instead of the lat pulldown machine? I think I know how to do them, will have to check youtube just in case though!

legend365

Yea they work the lats pretty good. Youll know your doing them right when you feel the ''burn'' as they say

Controlled movement and keeping your elbow tight to your body are key