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Originally Posted by ellen4621
1) Can I use my CKD keto phase parameters while lifting, but WITHOUT doing the weekly carb-ups? They're currently set at 122 g prot/88 g fat/20 g carbs per day (based on 10 cals/lb/day) or should I increase my carbs? (I tried doing a CKD but, unfortunately, I just cannot handle doing the lowfat thing, even for ONE day! I'm not a "Wendy Whiner", but  )
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Use 'em if you like 'em. Personally, I like about 65% of cals from fats, about 40 g carb, the rest from protein, and a pre-lifting "treat" - dextrose candies, half a banana, small orange, <coughdoughutcough>, but you may choose to leave this off until you are REALLY pushing on the lifting, and have plateaued.
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Originally Posted by ellen4621
2) Could someone take a look at my current workout plan...any tips/suggestions? I'm following Joyce Vedral's "Weight Training Made Easy" (just starting it this week after "floundering" around w/ several other routines of my own making for the past month  ) w/ the following schedule:
Mon: Upper (flat press, incline press, incline flye, cross-bench pullover, side lat raise, front lat raise, alternating shoulder press, bent lat raise, alternating curls, simultaneous curls, alternating hammer curl, concentration curl, overhead press, triceps kickback, one-arm overhead extension, cross-face extension, upright row, one-arm DB row, double-arm reverse row, & seated back lateral row)
Tues: Squat, side leg lift, leg curl, reverse lunge (bad knees), standing butt squeeze, standing back-leg extension, straight-leg kickup, bent-knee kickup, concentrated butt lift, crunch, ceiling lift, knee-raised crunch, seated straight-toe raise, seated angled-out-toe raise, standing straight-toe raise, and standing angled-in-toe raise)
Wed: Treadmill w/ HIIT for 20 min, every other week
Thurs: Repeat of Mon
Fri: Repeat of Tues
Sat: Treadmill w/ HIIT for 20 min
Sun: Off
I'm "re-starting" w/ 5# wts for the upper body...should I go heavier for lower body (I've already done squats w/ 15# wts before)? I just purchased an incline/decline/flat bench but am looking into a home gym set-up (when the budget allows).
I apologize for this being such a long post, but I really want to make sure I'm heading in the RIGHT direction! Thanks in advance for any advice/tips/suggestions!
Ellen  |
Okay, it looks to me like you're doing too many things, with too little weight.
I don't like side leg-lifts at all, because I don't want to build WIDTH in my legs - I want to build DEPTH. So I stick to direct quad and hamstring work.
If you're doing upper all in one day, why not just do two exercises at 3 sets of 8 per muscle group.
IE break it up into
Shoulders: side lat raise, military press (NOT alternating)
Chest: flat flyes, incline press
Triceps:Kickbacks, skull crushers
Biceps: seated alternating curls, standing barbell curls
Back: one-arm DB row (mid), seated back lateral row (sides-lats), shrugs (upper back-traps)
Do your shoulders first, when you've got the most energy and have a better chance of sticking to form. Shoulders are prone to injury, and you risk less injury this way.
Now, legs, the only stuff I recognize is:
squat (these are GREAT - I go ass to the grass)
reverse lunge (bad knees) these are fine for quads. Maybe don't alternate - do 8 on one side, then switch. Little easier on the knees:
Maybe do the quads first, then the hamstrings.
How about deadlifts for your hamstrings?
I like to start with the dumbbells on the floor, immediately over my feet. This prevents your back from being involved, and focuses the movement onto the hamstring. Stick your butt OUT when you do these. NOT the time for a pelvic tilt.
leg curl - this would be excellent after deadlifts, since the muscles have been stretched, and can now be pumped up with the curls.
Lift heavier with the squats if you can. It is reasonable to EVENTUALLY be able to squat with your weight, or near it, on a bar resting on the back of your neck doing these. Yes, I can squat the bar with a plate a side. But it took me over a year to get there. Go slow.
As for your other weights, play it by ear. If you can do 3 sets of 8 and not feel it the next day, increment slightly the next time you lift, drop it down to 3 sets of 6. Work it back up to 3 sets of 8, and repeat.
I AM NOT A TRAINER, okay? These are just my suggestions.
Have fun
- Built
But, yeah, took me an hour to do all those upper body moves....will DEFINITELY be paring that down quite a bit!
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