Hi D!
The 3-day plan may be fine, however...you should start with a few weeks of conditioning...
Let me give you an alternate beginning to acclimate the body before undertaking the 3-day routine:
This will also be a full-body routine performed 3 non-consecutive days a week.
Week-1 1 set per major bodypart of a weight that would allow 15-25 reps
week 2 2 sets per major bodypart of a weight that would allow 12-20 reps
week 2 3 sets per major bodypart of a weight that would allow 9-15 reps
Rests between sets at 90-120 seconds. Total time training under 40 minutes. Choose 1 movement per muscle.
i.e.
Legs (Quads- squats, lunges, leg extensions, leg press; Hams - leg curls, stiff-leg deadlift)
Shoulders (military press, side laterals, rear lat raise, upright row)
Chest (bench press, flyes, dips)
Back (pull-ups, rows, deadlifts, lat pull-downs)
Biceps (barbell curls, dumbbell curls, preacher curls, hammer curls)
Triceps (overhead triceps extension, skull crusher, pressdown, kickbacks)
Calf (standing calf press, seated calf press)
Abs (Crunches, reverse crunches, hanging leg raises, captains chair leg raise, bicycle maneuver)
You should be sure to breath, not strain, not do exercises that have you lying on your stomach..
On the diet, you probaly want to have higher carbs than 50%! More in the realm of 55%-75% You are providing carbs for more than just yourself.
Lots of colored vegetables, with fruits perhaps before and after you trian, with your PWO nutrition.
After you have the baby, you can gradully modify the training and diet and I have no doubt that you can have the body you want back!
Remember, it is not just about looks but about health! You need to be healthy for those kids!
The 3-day routing does have some high intensity training in it and you need to be careful with that! By be careful I am referring to blood sugar and breathing.
For cardio, start with only the 5-7 minutes of warm up and cool down. Week 3, you might do 10 minutes moderate cardio afer training.
Referring to the concept of progression in my losing fat thread, you shoudl gradually progress adn vary cardio as you go!
Obviosly you should not concern yourslef with your body right now...simply get a good 5-7 meal meal plan together and start resistance and moderate cardio!
Just those simple steps will move you in the right directions. After the birth which is when you will take a break, you can come back with a new training program and set in the best shape of yor life. You will just get better and better!
Last note on the diet...you might start either planning for 20% protein 60% carbs 20% fats, be sure that is from healthy fats....
Or eating visually equal portions of Lean Protien, Startchy Carb, and Fibrous carb...as much from whole foods as you can, avoiding processed sugars, trans fats, minimizing saturated fats, getting EFAs...
Get plenty of water.
Any questions?
