Brand New...Guidance Please!
 

So I joined this site a long time ago, then blah blah blah.
But now I am back and ready to hold myself accountable.

I am 27, 5'10 and weigh 210. I am a size 16 and even that is getting to be too small. Before I had my first child I was walking 6 miles a day and doing some form of tae-bo or kickboxing or weight training for an hour a day, 5x/wk. I was a size 8 and weighed about 155. I had my son, and got back to a 10 and weighed about 165, running 3mi/day, 5x/wk. Then I got pregnant again. And it's all gone to he11 in a handbasket since then. I can't run right now, I have a herniated lumbar disc and pain down my leg. But I am determined and I know the way to help the pain in my back and leg is to strength train....But to take it one step farther...I want to start bodybuilding. Both of my kids start school in 2 weeks and since my daughter can't ride the schoolbus yet, I have to take them everyday. This means I have to get going everyday. So if I am up and out of the house everyday, my friend and I are joining PlanetFitness, and going.

My goal is not so much to "lose weight" per se, though obviously I want to lose body fat, but I don't necessarily care what number the scale spits out. I want to be firm and trim and sculpted and defined and...you get the idea! I want to look like Jillian Michaels.

So! I need some help. I just ordered NROL4W and it will be here in a few days. But I would love some help. I will be going to the gym 5 days a week, maybe 6. I am pretty sure I should be doing some cardio, but I want to lift to create muscle, because muscle eats fat right? lol So I want to target specific muscle groups on diff days so that I can lift every day. I know that I should warm up with 10 mins of HIIT, then lift, then 20 mins of cardio....right?

BUT...
I need a routine!! Any help would be so appreciated! I am totally in the dark. I carry the majority of my fat in my thighs, hips, butt, and stomach, and now since I am getting to be borderline obese, my arms. I have never been this big and I don't want to continue on this way.

You all are so supportive, so I know you can help me.

Thank you!

Dollface :welcome: You are on the right path! You purchased an awesome book and will receive complete workouts that are geared specifically for those in the earlier stages of lifting. Cosgrove also does a great job of debunking strength training myths. The routines you are looking for will come from the book.

Now, what I WOULD suggest is to augment your reading with additional sites. That is, when your routine calls for a back squat or deadlift, google these lifts and watch the videos. I think another great resource in spelling out the technique is Mark Rippetoe in Starting Strength. Check to see if your local library has this available. If not, you can catch some of his videos on YouTube as well.

Another great site for technique is www.Stumptuous.com. I also like www.EXRX.com as well as www.trainwithmeonline.

You're going to be fine. And you are in the right place. HIIT cardio is great for fat burning and you are correct that it should be part of your plan.

Best of luck in beginning your new routine this fall. Im so looking forward to my own kids getting in school and giving me the a little more room for workouts as well. :yoga: :strong:

^ http://www.exrx.net :)

Remember that Jillian Michaels is 5'2 - unfortunately, taller girls have a lot more trouble looking muscular/athletic than short ones.

Here's a couple of weight training ladies that around 5'10 and your age.
http://bodyspace.bodybuilding.com/se...rchid=36654672

Quite a few of them have their diets, routines posted, if you want to take a gander

I'm doing New Rules for Women :) It's good you have a friend to go with you, doing this all for the first time alone was nerve racking for me as I'm the only woman in the weight room!

The book gives you a 6 month work out plan and you work out monday, wednesday, and friday. It gives you recomendations on what kinds of work outs to do in between as to not stress your body too much, but you don't have to do more than the 3.

Congratulations for taking the leap! It's nice to have another weight lifter here :)

Thank you all!! It helps to know that there is an online support system. My friend will actually not be lifting with me, just going to the same place. She doesn't want to "bulk up" lol. It's funny how that is such a big misconception. I tried to get her to do with me, but she doesn't like to sweat too much. Hahaha jk, I don't know that she won't change her mind later, in fact, I'm hoping she will.
So at any rate, I am hoping that by cutting down my carbs and cutting out all the whites, and toning down my calories and eating every 2.5 hrs, I will start to see some of this blubber melt away and expose some fine looking gristle underneath!! I started out today with the nutrition part, and so far my belly's been grumbling right at 2.5 hrs, so I feed it just a bit.

Any suggestions on protein powder? What kind is best and when should I consume? Before or after wkout?

I hope your friend changes her mind eventually, because "not wanting to bulk up" and "not sweat too much" = not much results at all ;-)

As for protein powder, there are so many brands. I prefer the taste of BSN Lean Dessert, but Allmax has very little fat/carbs, ON Whey makes an all natural brand too. It's personal preference. Consume after your {weights} workout, not before.

Whatever protein you get, make sure it's 100% whey protein isolate.

Actually, I wouldn't recommend whey isolate protein. I'd also recommend reading over the consumer reports article about whey protein.

I personally really like hemp protein. You get some EFAs and protein with it and it isn't heavily processed like other proteins (whey, soy).

Really, really, really read the Consumer Reports article. I also talked to one of the trainers in my gym who is doing graduate work in nutrition who says that all the protein powders/drinks have "fillers", including hormones and heavy metals. It is a totally unregulated industry, not accountable to the FDA.

Rhonda

And there are lots of ways to get protein from real food, not powders. :)

I use gluten and lactose free brown rice protein. I never hear about other's that take it though, haha. I'm probably the only person who buys it o.0

I mix it with water and maybe a dash of milk and a tiny bit of sugar twin to get over the chalky taste.

Yeah, I agree with this. I go through phases but often I don't like eating in the morning so that is usually when I use hemp protein.

ANd I'm not totally against powders Nelie. In fact, I've been using some while I go through this whole medication adjustment thing that leaves me feeling nauseous/queasy and yet hungry, but most foods - and the thought of them - are unappetizing. I can usually have a banana shake with vanilla protein powder, made with almond milk. The taste is bland enough and yet I'm getting some nutrients. I add some ground flax for fiber as well. Getting enough fiber when fruits and veggies in when you feel like this is a real problem. :)

Wow. Heads up to me. Listen, can someone point me in the direction of this article. I KNOW I haven't seen it yet. Been doing GNC for several years. I'm concerned now. It would really anger me considering how expensive this stuff is.

Lydia
http://www.consumerreports.org/cro/m...view/index.htm

The last section of the article shows the breakdown. EAS and Muscle Milk were the worst offenders but they have 2 versions of GNC powders there.