Quote (tommyd323 @ Mar 23 2018 04:06pm)

Hi rayndaddy

I am an 18 year old 5’7” female at 150 lb that would like to lose weight. (Gf)
I am capable of performing compound movements just fine and I have access to a great gym however I “don’t wanna get too bulky” as I already have a big butt and legs

I am playing college volleyball so any additional stuff you can throw in that would help transfer to vertical, speed, and power on the volleyball court would be great.

If there’s any way you can help me with a diet/routine and/or cardio ideas, I’d greatly appreciate it.

Goal weight is 120 lb

Quote (uGhost @ Apr 10 2018 01:26am)

Would smash

Quote (kbk @ Feb 19 2018 01:59pm)

Hi Raynor,

I was wondering if you have any insight, or can direct me to the correct place to learn about optimal heart rate zones for cardio training

For example, I understand there to be 3 exercise zones, fat burn, cardio and peak. I like to train for intensity so I am always in the cardio-peak zone, I run 5 days most weeks, right now treadmill bound until the winter lets up.

Anyways, my goal is to drop body fat, and simultaneously improve my speed and endurance

Right now, my schedule is as such:

Sunday- Endurance run (I add 5 minutes to this run each week, I started doing this at the start of February and I'll cap out at 60 minutes next week- currently at 55 minutes). I'll start at a comfortable speed, which was 6.3 MPH just yesterday and then I increase the speed every 3 minutes by .3, I got up to 8 MPH and for the last 5 minutes I started going down in speed
Monday- off
Tuesday- Interval training, 40 minutes, 10 minute warm up 1.20ish miles usually, small progressive increases. Then 30 minutes where I'll do 9.0-11.0 MPH for 1 min/walk at 3.5 MPH for 1 minute- I feel like I can push the speed more which I might start doing this week
Wednesday- 40 minute endurance run, same format as my Sunday right but always 40 minutes
Thursday- Interval training (same as Tuesday, 40 minutes)
Friday- Off
Saturday- Interval training (same format as Tuesday/Thursday)

If it matters, all runs are being done fasted. I do engage in intermittent fasting for my diet. I take a BCAA shake prior to my runs as well as a caffeine pill.

I do have a FitBit and I log all my runs and I'm just curious, what is the most optimal heart rate and how long should I be at peak, or cardio heart rate for my runs?

Is there anything you would change about my regiment? I plan to add incline probably starting March or mid-March, I'm just working on continually getting faster first

All the best

Quote (tommyd323 @ Mar 23 2018 01:06am)

Hi rayndaddy

I am an 18 year old 5’7” female at 150 lb that would like to lose weight. (Gf)
I am capable of performing compound movements just fine and I have access to a great gym however I “don’t wanna get too bulky” as I already have a big butt and legs

I am playing college volleyball so any additional stuff you can throw in that would help transfer to vertical, speed, and power on the volleyball court would be great.

If there’s any way you can help me with a diet/routine and/or cardio ideas, I’d greatly appreciate it.

Goal weight is 120 lb

Quote (SKCRaynor @ Apr 12 2018 04:37pm)

Tommy, are your writing for a friend of yours?


Anyway,

Look through these first:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=374512912
Female Diet/Exercise/Supplementation Guide

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=357219388
Female Keto Guide


Once you take a look, let me know what customization you require.

Quote (SKCRaynor @ Apr 12 2018 04:35pm)

Aerobic, Aerobic-Anaerobic, and Anaerobic are the three zones you are talking about.

Aerobic is around 50-65% of your HRR + RHR (heart rate reserve and resting heart rate)
Aerobic-Anaerobic is around 70-85% of your HRR + RHR
and Anaerobic is around 85-95% of HRR + RHR


HRR = max heart rate minus average resting heart rate. Example, if your max heart rate (220 - your age, or literally figured through cardio trials) is 190 and your resting heart rate is 50, your HRR is 140.

Plug that number in and you will get 50-65% of 140 (70-91 + RHR [50]) = 120-141 BPM. That would you be the ideal zone for fat burning.


Aerobic = best overall fat loss
Aerobic-Anaerobic = best overall for fitness
Anaerobic = best overall for pure cardio and carbohydrate depletion


In general, for a rule of thumb, 120-135 bpm is a gold standard for most people when doing cardio. The caveat is HIIT (high intensity interval training) which has been shown to be more efficient at burning fat and increasing cardio endurance rapidly.

Quote

workout plan:
DO 30 mins of cardio at the end of every workout - also try to do 15-30 mins of cardio every morning on an empty stomach before eating breakfast

(5 sets of each, pyramiding up from low to high weight ending at approx 6 reps, starting at about 12 reps)
mon - chest/abs - flat bench, incline bench, DB flies, cable crossovers, v-crunches, hanging leg raises, and decline situps (or roman chair)
tues - back/calves - straight leg deadlifts, lat pulldowns, bent over BB rows, DB lawnmower rows, standing calf raises, bent over donkey calf raises, one-leg calf raises.
weds - shoulders/traps - military press, arnold presses, lat raises, front raises, db shrubs, bb shrugs, front cable pulldowns (dickersons)
thurs - legs/abs - squats, lunges, leg press, leg extensions, laying leg curls, standing calf raises, v-crunches, hanging leg raises, and decline situps (or roman chair)
fri - bis/tris/calves - standing olympic bar curls, alternating DB curls, seated hammer curls, tricep kickbacks, cable pulldowns, skullcrushers, donkey calf raises, one-leg calf raises
sat - cardio only - do at least 60 mins of cardio (any style at moderate intensity)
sun - off

Quote

Meal 1 - protein shake + Grapefruit Juice or 1/2 grapefruit + 1 cup oatmeal
Meal 2 - 1 Chicken Breast + 1 whole grain bun w/ veggies
Meal 3 - protein shake + grapefruit juice or 1/2 grapefruit + 2 brown rice cakes
Meal 4 - 1 can of tuna on a salad
Meal 5 - protein shake + handful mixed nuts
Meal 6 - 1 cup cottage cheese + cinnamon