FitnessFreak - ? on 12 Week Rotation

[beskinny]

Hi Debbie! Thank you so much for all of your efforts in putting together rotations. I love them!!

I was browsing all of the rotations looking for a 12 week one to start 10/1 to get me ready for STS. I found your "Basic/Intermediate/Advanced 12 Week Rotation" from 7/06 and I am thinking about doing it. Can you tell me if you think it would be good for me or suggest one of your other rotations that would be?

My info - intermediate exerciser, 5'8", 180lbs. I am working on cleaning up my eating and am really looking to drop about 30 lbs o) and get some lean definition. I found through a 4DS rotation that my body responds to lifting heavy. I carry a lot of my weight in my tummy and thighs but my arms/back show some definition already. I think I'm a combination between a meso & endo.

Thanks in advance!!!!!

Kelly

 

[Fitnessfreakk366]

With the information you gave me I think you'd be better off doing this rotation:

http://www.thecathenation.com/forum/showthread.php?t=236426

It is only a 4 week rotation, but just start it over until you reach 12 weeks. Make sure you take a week off after the 12 weeks are up to recover.

What do you think?

 

[beskinny]

Perfect! I had actually looked at that one before I saw the 12 week one. I will do it!!!! Thank you so much for the fast response! I'm putting it in my calendar now...

One more question if you don't mind. I often see you give advice about the %'s to eat for protein, fat, carbs, etc. I use Cathe's nutrition software to keep track of what I eat but for the life of me I can't figure out how to convert the calories into percentages by type. THANK YOU!

 

[Fitnessfreakk366]

I'm not sure how Cathe's nutrition software works. If you tell me your age, I can give you calories you should be shooting for daily.

 

[beskinny]

I'm 32...going on 33 in November. YOU ROCK! Thank you.

 

[Fitnessfreakk366]

Ok, since you are close to 33 I used that as your age.

With working out 6 days a week and to MAINTAIN your current weight, you should be eating 2483 calories a day.

However, since you want to lose weight, your calorie range is 1738-1986. Do not ever go below 1738 calories because you will put yourself in starvation mode. You need to eat to keep your metabolism up. Eat higher calories on weight training days and lower on cardio days.

If you can, eat at least 5-6 times a day. I eat every 2.5-3 hrs. Keep your macros to 20% fat, 50% protein and 30% carbs. Not sure what that equals in grams of each % but if you can't figure it out on Cathe's nutrition site, then use fitday.com or something similar.

Hope this helps!

 

[beskinny]

Thank you! Your expertise is much appreciated!
Kelly