I'm a long time lurker, first time poster, and am ready to make a serious change in my fitness level and could use some advice.

Stats:
Female
--49 yo
--163 lbs
--39.4% body fat (don't know how accurate my scales are) Geez, I'm almost half fat!
--Goal: 120 lbs. and/or 25% body fat--not too lofty given my height and small frame size, but I do have the age thing going against me. I am on biodentical hormone replacement pellets, so my testosterone levels are higher than normal for my age

Past workouts:
Almost entirely cardio, running or eliptical machine, keeping HR about 90% max--doesn't take much to get me there--just looking at the machine puts me at 80%

Past eating plan:
Varied from 800 calorie liquid diet--lost from 200 pounds to my current weight 5 years ago. Kept it off, but never able to go any lower. Combined that low cal diet with a lot of running--then went for 6 weeks without dropping an ounce. Yep, poster child for starvation mode! Have also tried every other diet on the market, nothing works. I can get to 135 but just can't maintain it, and can't go any lower.

This is my eating plan:
Meal 1: 1 scoop UMP or 5 egg white omelet with 1/2 cup oatmeal
Meal 2: 1 scoop UMP with 1/2 cup blueberries
Meal 3: 6 oz. chicken/fish/lean beef with 2 cups salad, 2 tbls. oil and vinegar
Meal 4: 1 scoop UMP
Meal 5: 6 oz. chicken/fish/lean beef with 2 cups veggies
Meal 6: 1 scoop UMP

Supplement Plan:
Lean Out--2 with meal 1,3, and 5
Muscularity--3 with meal 1,3, and 5
Glutamine Select--2 scoops during workout
Energy Reserve--2 breakfast, 2 before workout, 2 after workout, 2 before bed

Workout Plan: Following the training plan for the bikini athlete (even saying the "B" word makes me cringe!)

My husband is a longtime user of BI products and has convinced me this is the way to go, and I'm finally ready to give it a go. As Dr. Phil would say, "How's that other plan workin' for ya?" I have absolutely no intent on ever competing, other than in the privacy of my home basement gym but really want to have that fit physique that I admire in other women, and I want to feel strong for the first time in my life. I can't even do more than 2 push ups!

Questions:
1) Which plan would best suit my needs, training for the figure or bikini athlete? Or would a different plan be better?
2) Would HIIT or LISS be best for my goals? 3 days per week or more?
3) Is my current supplement list correct?
4) How about my eating plan--too much/too little?

Sorry to sound so needy, but I'm definitely a concrete thinker, and need a well defined plan to follow. If left to "wing it" I get myself in trouble! Thanks so much for any assistance that anyone can offer.

How many calories are you eating each day and can you give an approximate macronutrient breakdown? (P/C/F)

What does your weight training look like and what is your height? Exercises, sets, reps, days on/off, and what is your activity level?

I'm sorry--guess that would've helped!

My current calorie count is approximately 1330, with 52% protein, 24% carbs, 24% fat--I've tried to follow the diet plan for the bikini athlete

I'm 5'3" tall

My daily activity level is pretty sedentary--computer work mostly. I'm following the Beverly bikini athlete training program:

Day 1: Shoulders / Biceps / Triceps
Day 2: Cardio (Treadmill Intervals)
Day 3: Quadriceps / Glutes / Hamstrings / Calves
Day 4: Cardio (Stationary Bike Intervals)
Day 5: Back / Chest / Abdominals
Day 6: Cardio (Stair Climber or Elliptical)

Keeping the weight the same for all reps. Is this the right program for me???

Thanks so much for all of your help.

Switch the UMP with Muscle Provider. Add in an extra day of LISS cardio for 30 minutes. Each training session try and reduce the total time from the last session. For example, if your leg workout took 45 minutes, the following week (if you are doing the same routine) try and chop off 5 minutes. The following week try and chop off 3-4 minutes, etc. Or simply reduce rest times between sets every week but remain with the heavy weights. You can also benefit from a once a week carb load meal. In place of your final meal (do this on your hardest training day) have 5 oz sweet potato, 3/4 cups oatmeal, 1 medium banana, 1 cup green veggie and 12 almonds.

Thanks so much, Aram! I didn't even know the difference between UMP and Muscle Provider--now I do. I've just ordered some and will also implement the other suggested changes.

One other question, should all of my cardio be LISS or should it be a mix of that and HIIT?

Much appreciated!

quote:

Originally posted by Slowmo:
Thanks so much, Aram! I didn't even know the difference between UMP and Muscle Provider--now I do. I've just ordered some and will also implement the other suggested changes.

One other question, should all of my cardio be LISS or should it be a mix of that and HIIT?

Much appreciated!

I think the diet is going to be the catalyst, not cardio. Once you reach a plateau, you can intensify the HIIT by increasing the short burst intervals within the session.

Thank you so much!

So far, so good--although I did derail myself for about 3 days due to illness. When sick I crave starchy things, like crackers. Anyway, on track again--refuse to step on the scale, however, as I'm tired of it dictating my mood for the day. Just decided to wait a month before stepping on them.

I do have a question, however, about this:

quote:

Switch the UMP with Muscle Provider.

Can you tell me why you recommend that? I've been having the UMP for breakfast (with oatmeal) and the MP after my workout and in the evening. Both are good, but I do prefer the UMP as it is more creamy. Just wondering why you prefer one over the other.

Thanks!

Slowmo, there's not much difference in the UMP and MP. They both can be used. MP has hydrolyzed whey and is lower in fats and slightly higher in bcaa's per serving. UMP has a different protein profile and is more like a MRP, although it can be used in contest prep. I have used both with great success. Can't go wrong with either one. MP is also ideal for post workout.

Thank you!