program to follow?

[MrsCJ1]

Hi all!

I am new to the forum but have been lifting weights for a few years. I have been following p90x for the last year or so...and circuit training at the gym on other days. I used to focus more on lifting and less on cardio. Since i have switched to the p90 x i have actually put on fat . I try to eat clean but now i am ready to get serious. I need to drop about 15 lbs of body fat. I have been using lee labrada's lean body trainer for the last few days, but i want to get advice from ladies with more knowledge to see if i chose a program that will deliver results. If not...what do you suggest?

Thanks!

[kimm4]

Eating clean doesn't mean anything. If your focus is fat loss you need to get yourself in a calorie deficit.

Here's a few programs you can check into:


Starting Strength Routine

http://www.bodybuilding.com/fun/wotw52.htm

Bill Star’s 5 x 5 Programs

http://oldschooltrainer.com/bill-starrs-5-x-5-training/

All Pro’s Beginner Routine

http://simplebeginnerroutine.wikia.c...r_Routine_Wiki

Lyle McDonald’s Routine

http://www.jcdfitness.com/2009/01/ly...lking-routine/

Good luck and welcome!

[mediumraw]

What does your diet look like?

[Boobasaur]

Eating clean doesn't mean anything. If your focus is fat loss you need to get yourself in a calorie deficit.

Here's a few programs you can check into:

Thanks for the useful links! I'm definitely bookmarking this thread.

[MrsCJ1]

Thanks for the useful links. I am going to take a look at these programs and see what would be a good fit!!

As for my diet, I always start my day with 3 egg whites, and egg and a half cup of oats. For lunch I typically have a spinach salad with chicken and veggies and rice cakes. For snacks I tend to have a fruit with peanut butter of pb2 or cottage cheese with fruit. Sometimes I will have rice cakes with peanut butter or pb2. Dinner usually consists of some sort of carb (Rice, bread, etc.) , protein (typically chicken or fish) and veggie. I us My Fitness Pal and have my macros set to 40/30/30. I usually consume anywhere between 1400-1900 calories, depending on the day and whether or not I have a protein shake.

Any suggestions? I only seem to lose weight on a major calorie deficit, but I know that is not the way to do it so I'm trying my best to stay away from that approach.

[kimm4]

Thanks for the useful links. I am going to take a look at these programs and see what would be a good fit!!

As for my diet, I always start my day with 3 egg whites, and egg and a half cup of oats. For lunch I typically have a spinach salad with chicken and veggies and rice cakes. For snacks I tend to have a fruit with peanut butter of pb2 or cottage cheese with fruit. Sometimes I will have rice cakes with peanut butter or pb2. Dinner usually consists of some sort of carb (Rice, bread, etc.) , protein (typically chicken or fish) and veggie. I us My Fitness Pal and have my macros set to 40/30/30. I usually consume anywhere between 1400-1900 calories, depending on the day and whether or not I have a protein shake.

Any suggestions? I only seem to lose weight on a major calorie deficit, but I know that is not the way to do it so I'm trying my best to stay away from that approach.

I would set daily calories around 1800. This is good place to start and as long as you track accordingly, you should see normal steady loss.

[MrsCJ1]

I would set daily calories around 1800. This is good place to start and as long as you track accordingly, you should see normal steady loss.

Thanks! I will. Do macros matter much?

[oregonchick76]

Thanks! I will. Do macros matter much?

LOL. Yes. Read the links. Protein is critical for muscle maintenance/growth, and fat is also very important. Carbs have their role as well but less critical.