I am trying to begin a diet...it is really hard, because I don't have a set thing to go by. Please help...I really want to do this, I just need a huge kick in the butt. I have the workout down...but need major help on the diet.
Thanks!||152.163.204.199||reg|| Z||000001||JuicyGirl||12-16-2000||12:27 PM||musclemaster@hushmail.com||Welcome to the board Night Fly! You are going to be asked to provide more details about yourself: body stats(w/ Bodyfat%), current diet, training, immediate goals, long-term goals, etc... That way the members here can help ya more. ||24.30.130.109||reg|| Z||000002||Night Fly||12-16-2000||01:02 PM||pinedms@aol.com||Thanks, JuicyGirl! I don't know if I want to post my body stats ( I might do everything but the body fat!)...I am a very self conscious person. I am 5'6", I weigh 155, hmmm....my arms are now 12 inches ;(, my thighs are 23, my calves are 14 and a half (they have grown a half an inch in the past month). I don't know enough about good body measurements to know what I compare to, though. I have naturally broad shoulders, and decent sized legs. I did a lot of endurance sports in high school, so I am now trying to add size to them.
I am wanting to do this because I love a challenge, and I could definitely see myself doing this for a long time to come. I am addicted to it! I constantly have a goal to make my body look better, plus, I would love to work on my self-confidence. I figure if I think I look good enough to stand on a stage with little to almost nothing on...then I will be okay!
My current workout consists of a 5 day a week schedule. I work my chest and back together--
These can be either dumbbell or barbell
flatbench 4x10-12
flatbench flies 5x10-12 (a problem area for me)
incline bench 4x10-12
incline flies 5x10-12
wide grip pulldowns 5x10-12
close grip pulldowns 5x10-12
seated rows 4x10-12
hyperextensions 4x15
For arms and shoulders
standing barbell curls 4x10-12
seated db curls 4x10-12
cable curls 3 dropsets
bonecrushers 4x10-12
french presses 4x10-12
rope pulldowns 4x10-12
Triset these:
side laterals, front raises, bentover rear delts.
For Legs:
squats 5x12
leg extensions 5x12
walking lunges 4x12
lying curls 5x12
straight leg dead lifts 5x12
I do abs and calves everyday that I workout. I also try to do cardio 20 minutes each day I work out....in the mornings before I eat.
I don't know if this is going to get me anywhere, but I just started it on Monday. I am going to do this for 5 more weeks, and then I am going to change it.
There is a show in September that I would love to compete at. It is kind of a small show, but I figure that I have to start somewhere. I really need help on my diet. I have been told to eat 6xday. With my two inbetween meals being protein shakes. I just bought a huge bottle of hydroxycut, and am going to start taking those tomorrow. I also take multivitamins.
Well, I have to go for now. I will finish this up later.
Input from anyone would be greatly appreciated! Thanks!
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Z||000003||FitnessChick||12-18-2000||11:20 AM||fitnesschick@hushmail.com||hello....sorry I dint reply sooner--I was away for the weekend....well, how did I manage tolook so good by 22---a lot of things...for starters, I will admit I have good genetics...couple this with super heavy training since day one(thanks to IG & steelsoldier), dicipline with diet, and consistency.....those 3 factors will get you everywhere.....your rep schemes which fall mostly in the 10 to 12 catagory tell me you arent increasing your weight progressively...how can you expect to get stronger if you dont push yourself heavier...
are these exercises written in stone---if you dont vary your workouts every week you will not see progress...your body will grow stagnant...you need to constantly change your order, rep & weights to shock your body....try a different workout spilit---maybe if you give every major body part its own day it will help you grow a bit....what are you eating now/???
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Z||000004||Night Fly||12-18-2000||01:36 PM||pinedms@aol.com||I totally understand what you are saying about increasing weight. This program that I am on now was given to me by a trainer at my gym. She has competed in one show (the Ms. Tennessee show in September), so I thought that it would be a good idea to get something from her. The thing is...she has a more fitness competitor look. I don't want to do fitness competitions. She put me on this thing for 6 weeks because she took my bodyfat (24-25% is what she calculated, but this is also on a fitness level, she said) and said that I needed to go into a leaning stage to get my bodyfat down. I don't know...I had my bodyfat tested again by someone else and it was 22%. Either number is too high for me, and I have to get this down. She was going to leave me on this program for 6 weeks, and then build me up for 6 weeks. I don't know.
I know that I can lift heavier, but (you are right on this again) I can't lift much heavier when I am supposed to do 4 sets of 10-12. I know that in order for my legs to get bigger (or any bodypart for that matter) I must increase my weight. Any suggestions on a good rotation that I could do while I am dieting and taking my hydroxycut? I would love to get bigger.
Right now I am eating:
Breakfast: A bowl of wheaties with 1 cup of skim milk. Or, a bowl of regular oatmeal (with 2 packs of equal) and 2 eggs.
Snack: Protein shake or bar
Lunch: Most of the time this is a roasted chicken sandwich from subway with lettuce, tomato, pickles, and regular mustard on it. This is on wheat bread
Snack: Protein shake
Dinner: Most of the time either, grilled chicken with green beans or corn, and sometimes I eat canned chicken or tuna.
I try to drink a 1 1/2 gallons of water a day. I have one cheat day a week where I get to eat and drink anything I want. I take 2 hyroxycuts in the morning and two in the afternoon before my workout.
I don't know if this is going to get me anywhere. I sometimes have to remind myself to eat every two hours even though I am not hungry. I was going to keep up this diet for 6 weeks, and see what my results are. She took before pictures of me, and she is going to take pictures of me after the 6 weeks. I will post them when I get them.
Any suggestions for my workout or diet? You seem like you have everything together. Your pictures looked wonderful. There was a huge difference! I am hoping to achieve that sometime, also.
Hope you didn't get too bored reading my novel! =) Thanks again!
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Z||000005||Steelsoldier||12-18-2000||01:47 PM||steelsoldier@hushmail.com||Nightfly, please list the times you eat and what time you train on an average.
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"I have the gift of uncontrollable rage" Roy Fury||209.236.135.149||reg||
Z||000006||Night Fly||12-18-2000||01:59 PM||pinedms@aol.com||Steelsoldier....I try to eat breakfast between 7 and 8, protein bar/shake about 10, lunch about 12, snack around 2 or 3, dinner about 6 or 7. I can't eat dinner too early, or I will find myself becoming really hungry around 11 or 12. I can only drink so much water to give myself that "full feeling." =) I usually try to do my cardio, calves, and abs early in the morning. This next semester it will be at about 6:30 AM on some days and others at about 10 AM. The rest of my workout is done between two and three respectively.
I have a question...do I need to work calves and abs every day that I work out, or is that not beneficial to me?
||152.163.207.189||reg|| Z||000007||FitnessChick||12-18-2000||03:11 PM||fitnesschick@hushmail.com||you know, some people blow my mind when they say you should train differently for fitness or BB....hands down, when you are training to build muscle,especially before you have a good solid muscular base, you need to train heavy & intense...pansy weights arent gonna do it for you--you aren't going to grow without constant progression...this is a fact....I would ditch what shen told you & listen to the women on this board.....
try this---its a basic program to get you started-nothing fancy--try it for a bit & see how far it takes you...mind you you should be using the heaviest weights you can do for the planned rep scheme...
Day1
Chest & Biceps
Flat bench dmblls- x12, x8, x6
Incline Bench- x12, x8, x6
Incline Hammerstrength Press (or comparable machine)-x12, x8, x6
Pushups 3 sets to failure
EZbar curls-x12, x10, x8
Standing alternating Dmbll curls- x10, x8, x6
Concentration curls-2 sets of 10-12
Day2 Back
If you can deadlift, do them!!!However, I dont know your skill level---if you so desire to learn, i highly recommend them for mass....however, please learn them from an educated person!
Let me know if you know how to do them, if not, let me see if we can instruct you & find some pix illustrating this movement---awesome for building mass at all levels!
Wide Grip pulldowns-x12, x10, x8
Low Rows-x12, x10, x8
Bent Over Rows- x12, x10, x8
Inverted Grip Pullups 3 sets to failure
Extensions-2 sets 15
day of Rest-just cardio & abs
Day 3- Legs
Easy cardio prior to to get the blood flowing
Leg Xtensions Warmup-2 sets 15
Squat- warmup 2 sets of 15
working sets-x 12, x10, x8, x6
Leg Press-x12, x10, x8, x6
Lying leg curl- x12, x10, x8
Stiff Legged Deadlifts-x12, x10, x8
+calves
Day4 Shoulders & Triceps
Seated Dmbll Press- x12, x10, x8
Upright rows-x12, x10, x8
Side laterals (dmbll)-x12, x10
Front lateral raises(dmbll)-x12 ,x10
Rear delt Rope Pull-x12, x10
Tris
Wide Grip Pushdown w/straight bar-x12, x10, x8
One arm rev. grip pushdown, x12, x10, x8
Dips 3 sets to failure
abs eod ---cardio 3 x week for 20-30 mins
Diet to be posted soon...
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Z||000008||FitnessChick||12-18-2000||03:51 PM||fitnesschick@hushmail.com||Okay, sorry, had to give my hands a break after that last post...
here are some diet guidelines---
---1.5-2 gm of protein per pound of bodyweight
---eat every 2-3 hours
---1+ gallon of H2O daily
---protein sources---chicken, lean beef, ground turkey, egg whites, protein shakes
---ideal carb sources---oatmeal, brown rice, veggies (esp green leafy), russet potatoes, yams
---try to cut out all bread-pasta
your diet seems to be seriously lacking protein....cut out the subway-prepare your meals at home in advance if necessary....increase the # of meals you eat....for breakfast, try to eat more eggs--stick with the oats, not the wheaties, its a better choice....add an additional shake prior to bed....you need to calculate how much protein you need vs- how much you are actaully taking in & make adjustments accordingly....figure it out & post up for us...we can help a bit more...
||209.236.135.149||reg|| Z||000009||Night Fly||12-18-2000||07:27 PM||pinedms@aol.com||Thank you so much FC. I will try out the workout...this sounds more around what I want to do. It's funny, because after I read what you said earlier about having to lift more weight to get big I went to the gym and totally blew my weight up. I was surprised at how much weight I could actually do. I have never had such a pump in my chest and back as I did today! It really helped!
I will try this out and let you know about my progress. This is only working out 4 days a week, right? Am I supposed to do anything on weekends or just keep running through it. That would give me one off day a week (but still doing abs and cardio on that day, right?).
Just a few questions. I know how to do deadlifts, but I thought they were for your legs. Am I thinking of the same deadlifts as you are? Also, low rows are the ones where you are sitting on a bench and pulling from in front of you, right?
There are just a few things I am confused on. Rear delt rope pull...how do I do this one? Also, what do you suggest I do for my calves? I usually do 4 sets of 12 on the seated calf raises, and the funny looking ones where you are standing, but aren't sitting. I also do 4 sets of 12 with just my body weight (standing raises).
Also, with my weight currently at 155, that means that I need 232 Gms of protein/day. That's if I take in 1.5 gms/lb of bw. I was seriously lacking if that is the case. Approx. how much protein does a 3 oz. serving of grilled chicken have?
I know I am bombarding you with questions, but I have never had anyone help me this much by offering me such useful information! I appreciate this so much and I am going to do what I can to make this work!
||205.188.198.59||reg|| Z||000010||FitnessChick||12-20-2000||09:27 AM||fitnesschick@hushmail.com||See-you never know what you are capable of until you try it.....the split is exactly as it sounds....say you started on a monday---it would be mon chest-bis, tues back, wed rest-just cardio & abs, thurs legs, fri shoulders-tris, then day of rest, which would be sat, & sunday you repeat day 1---so you actually overlap--you end up training 5 days a week.
The deadlifts I am talking about are for back-not stiff-legged for legs (hams)----low rows are on the seat on the cable pulling straight in front of you....rear delt rope pull--attach the ropes you use for tris to the high cables & sit on the ground, pull the ropes back, contracting your rear delts & traps---the center of the rope should be coming to the level of your forehead--any higher or lower & you are working the wrong muscles...your calve workout is ok--try to vary it from week to week--my new fave calves exercise is to stand on a platform, holding onto something for support with 1 arm, and doing toe raises while holding a 30 lb. dmbll---gives you an awesome stretch & a full contraction of the calves.
...& for your average 8 oz chicken breast(that is the standard size), you have 24 gm protein--that means 3 gms per ounce...
hope I got all your q's-----anymore ???? 
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Z||000011||Night Fly||12-20-2000||06:57 PM||pinedms@aol.com||Not really! I think you covered everything! I have been trying that diet (for three days now) and it is amazing...I can already tell a difference. The more you say no to stuff, the easier it gets. Just one problem, though...
Eating out is such a social event for me. What am I supposed to do when I am dieting all the time. I know I can order some lean things on the menu, but there are only so many choices. What do you do when you are asked to go out to eat?
OH, with my workout, I am so sore...uhhhh. I hate it, but at the same time love it because it makes me feel as though I am really achieving something! I am going to see if I can get those pictures that the trainer took of me a week and half ago. If I can, then I will scan them and email them to you. I would like to know if you think I would be able to compete as soon as September, or if I should wait a while.
Thanks again!||205.188.198.31||reg||
Z||000012||JuicyGirl||12-20-2000||07:08 PM||musclemaster@hushmail.com||According to my book of food counts a 4 oz. skinless chicken breast has 130 cals, 24g protein, so 3 oz. would have around 20g protein.||24.30.130.109||reg||
Z||000013||JuicyGirl||12-20-2000||07:15 PM||musclemaster@hushmail.com||Whaddayathink of these illustrations of deadlifts?
http://www.stumptuous.com/baddl.html
http://www.hardcorebodybuilding.com/deadlift.htm
[This message has been edited by JuicyGirl (edited December 20, 2000).]||24.30.130.109||reg|| Z||000014||Night Fly||12-20-2000||07:22 PM||pinedms@aol.com||You know, JC...I was thinking the same thing the other day. I bought a package of boneless, skinless chicken tenders and on the package it said that every 4 oz. had 24 g of protein in it. One can of chicken (small can) has approx. 28 g in it.
I just feel it's almost impossible to get in all the protein that I need a day. I can only eat so much meat! =)||205.188.198.31||reg||
Z||000015||Night Fly||12-20-2000||07:25 PM||pinedms@aol.com||That is exactly what I thought it was, but I don't see how that that is for your back....I am going to go back and read FC's comment about that. I think I am misunderstanding her or something!||205.188.198.31||reg||
Z||000016||TEXASAMM'S GURL||12-20-2000||07:28 PM||texasamms_gurl@hotmail.com||Thank you Night Fly for asking all of thos questions because I am so ingnorant when it comes to lifting and nutrition, that I don't even know where to begin on asking the right questions as to even how to get started. Those questions really helped me out a great deal.
And thank you to those who have written her back with the answers. I am going to try all of the things you suggested to her, in order to help me out.
I have been lifting and working on protein(although I am nowhere near the right amount of food, as most of you know), but I am getting there.
I am not looking to compete in anyway as far as bodybuilding, but I do desire my body to change for the better.
Thanks for all of the information and support.
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Z||000017||JuicyGirl||12-20-2000||07:29 PM||musclemaster@hushmail.com||Try supplementing your diet w/ lo carb protein powders. Often I just have protein mixed with H2O to supplement my meals.
Check out the recent post on protein powders or try my favorites: Glutapro by Nutritional Technologies, ProComplex by Optimum Nutrition, or Nitro-Tech by Muscletech.||24.30.130.109||reg|| Z||000018||Night Fly||12-20-2000||07:57 PM||pinedms@aol.com||No problem. I have to ask a lot of questions sometimes, but I figure it this way....how am I going to become more knowledgeable if I don't ask questios? FC has helped me out a lot.
I struggle a lot with my diet because I have a sweet tooth! =) I tend to put myself in situations where there is a lot of temptation so that I can get better at saying no! How about that for reverse psychology!
I just wish there were more hours in the day...that way I would have ample time to go to school, workout, eat without rushing, and many other things!
BTW...I am baking chocolate chip cookies for my off day this weekend. Anyone want some? 
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Z||000019||Night Fly||12-21-2000||01:28 PM||pinedms@aol.com||Bump....
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Z||000020||FitnessChick||12-21-2000||05:45 PM||fitnesschick@hushmail.com||my bad.....I just looked it up & I was off....3 oz is 25 gms.....I messed up thinking the average breast is 8 oz not 3....OOPPS :0 Sorry for the confusion.....
NightFly...When you are dieting, you can give yourself cheat meals occasionally----try to stop it there though-dont let it carry over into other meals...When I am dieting, up until 2 weeks out, I give myself 1 cheat day a week(mind you this is in preparation for a shoot, not a contest)....if you are simply dieting to lose weight, allow yourself to have a cheat day or meal---it will help you keep your sanity, & it will act as an instant boost in your metabolism......as far as seeing if you are ready to compete, that is up to you....how hard do you want ot work, what level show are you going to do, and how will you feel getting up on stage....I can give you a general idea from a pic, but ultimately, that is your call.||209.236.135.117||reg||