Please critique my WO and give advice

[luminajd]

I had a baby about 2 months ago and am determined to get fit. For about a month I have been doing 30-60 minutes of SS cardio 5 days a week. A few weeks ago I started lifting but am a little clueless. I have searched on this forum and it is overwhelming :)
I have cleaned up my diet and will be plugging into sparkpeople to calculate how much I am eating but I am breastfeeding, so I am a little clueless on how much to eat. If my goals are to lose fat and build muscle do I need to be over calories needed or right at it (and then add in the extra calories needed to BF)
I have a gym membership and am most comfortable with dumbbells, but if there are other items I should be using, please tell me

This is what I have come up with, please critique.

Mon:Legs
Squats
Lunges
Hip abducter/adducter
Calf raises
Dunno what it is called, for the hamstrings, on your back with ball under feet, bring it to butt, roll it out

Tues:Arms/shoulders
Db lateral raise
Dips
Db curls

Wed: Back/chest
Db straight leg deadlift
Db Bench press
Db Fly
Push ups
One arm db row
Followed by 20 minutes HIIT

Thurs:
45 minutes SS cardio

Friday:
Legs repeated

Saturday:
off

Sunday:
HIIT

I have never tried HIIT but it sounds like what I need to do to get rid of the fat (I write 20 minutes but I am sure I will have to build up to that).
Am I getting all the body parts worked with this? I plan on lifting heavy, 3 seats, 6-8 reps (except calf raises, those would be more)

Any other advice on dropping body fat while preserving/building muscle?

THANKS!
Jessica

[baileys423]

I had a baby about 2 months ago and am determined to get fit. For about a month I have been doing 30-60 minutes of SS cardio 5 days a week. A few weeks ago I started lifting but am a little clueless. I have searched on this forum and it is overwhelming :)
I have cleaned up my diet and will be plugging into sparkpeople to calculate how much I am eating but I am breastfeeding, so I am a little clueless on how much to eat. If my goals are to lose fat and build muscle do I need to be over calories needed or right at it (and then add in the extra calories needed to BF)
I have a gym membership and am most comfortable with dumbbells, but if there are other items I should be using, please tell me

This is what I have come up with, please critique.

Mon:Legs
Squats
Lunges
Hip abducter/adducter
Calf raises
Dunno what it is called, for the hamstrings, on your back with ball under feet, bring it to butt, roll it out

Tues:Arms/shoulders
Db lateral raise
Dips
Db curls

Wed: Back/chest
Db straight leg deadlift
Db Bench press
Db Fly
Push ups
One arm db row
Followed by 20 minutes HIIT

Thurs:
45 minutes SS cardio

Friday:
Legs repeated

Saturday:
off

Sunday:
HIIT

I have never tried HIIT but it sounds like what I need to do to get rid of the fat (I write 20 minutes but I am sure I will have to build up to that).
Am I getting all the body parts worked with this? I plan on lifting heavy, 3 seats, 6-8 reps (except calf raises, those would be more)

Any other advice on dropping body fat while preserving/building muscle?

THANKS!
Jessica

you need to add a little more exercises to each body part here look at this if you haven't already
http://bodybuilding.com/fun/exercises.htm
just click on what body part to work and it will bring up all the exercises for that body part. Breastfeeding you burn an additional 500 extra calories, I'd say bump up your cals even more because of that. I would do 3 days of 30-45 mins of cardio and 2 days of HIIT, this place is overwelming to a new person just starting out but stick to your plan that you have set for yourself and give yourself time to lose the weight, 1-2 lbs per week weight loss is the best way to preserve muscle, you have the right mind set. I hope this helps yeah:D

[terracotta]

Be sure to take it slow with the exercises, especially ones that impact the core (including squats, lunges, and well, many of the compound lifts). Your abdominal muscles are probably the weakest link right now, and you have to be extra careful to not get hurt. I would suggest not starting at 6-8 reps, but 8-12 reps, and then after a couple weeks lowering reps.