another newb....sorry guys

[wantingresults]

Hi all, i've been looking at the site for a couple of weeks now and its great....

Got a few questions..... ones im sure you've all answered a million times....

Firstly, my workout... Currently its mon-fri with sat and sun as rest days...

My programme goes....

Monday Back, Biceps and abs
20 mins cardio

Tuesday Chest and Shoulders + abs
20 Mins cardio

Wednesday quads and calves+ Abs
20 mins cardio

Thursday Triceps and hamstrings + abs
20 mins cardio

Friday Back and anything i am feeling i've slacked on..... Abs and 20 mins cardio.....

I do 20 warm up reps on all, with a light weight, then 3 sets, 12-10-8 increasing weight each time, i've the just started to go to failure after the 3 sets are done, is this too much?

As for the work out im loving it.... i do my back twice a week cos im enjoying it, plan to change it to another part soon and rotate it....


Is this looking ok so far? my gym has no free weights therefore im relying on machines for everything.....

Question two... zzzzzzzzzz are you bored yet?????

My diet.... i have worked out that due to my weight (134lbs) height 5ft 8ins and the level of exercise i need 1993.18 cals per day to maintain,
well i've put my meals on fit day and its coming out that im only having about 1200 per day, so this deficit is a little over the recommended maximum of 500.

My diet goes...

7am: 3 egg whites, 1/2 cup of oats, 1tbsp of sugar, cinnamon, i make these into pancakes,

11am Protein shake with skim milk (1 cup), 3 creatine tabs, l-glutamine tab

12 noon work out

around 1pm (straight after workout) protein shake with skim milk (1 cup), 3 creatine tabs

2pm 1/2 tin tuna, small jacket spud and big handfull of raw baby spinach

5pm small, low fat yog, 1 apple

8pm 3oz chicken breast, 1 cup of brocolli... (spelling is not a strong point!!)

10pm Protein shake+ skim milk (1 cup)....


Is this looking ok? Its just that there is so much info on here its a little overwhelming to begin with.....

Just want to say thanks in advance for any adive given....

 

[Tatyana]

Hi all, i've been looking at the site for a couple of weeks now and its great....

Got a few questions..... ones im sure you've all answered a million times....

Firstly, my workout... Currently its mon-fri with sat and sun as rest days...

My programme goes....

Monday Back, Biceps and abs
20 mins cardio

Tuesday Chest and Shoulders + abs
20 Mins cardio

Wednesday quads and calves+ Abs
20 mins cardio

Thursday Triceps and hamstrings + abs
20 mins cardio

Friday Back and anything i am feeling i've slacked on..... Abs and 20 mins cardio.....

I do 20 warm up reps on all, with a light weight, then 3 sets, 12-10-8 increasing weight each time, i've the just started to go to failure after the 3 sets are done, is this too much?

As for the work out im loving it.... i do my back twice a week cos im enjoying it, plan to change it to another part soon and rotate it....


Is this looking ok so far? my gym has no free weights therefore im relying on machines for everything.....

Question two... zzzzzzzzzz are you bored yet?????

My diet.... i have worked out that due to my weight (134lbs) height 5ft 8ins and the level of exercise i need 1993.18 cals per day to maintain,
well i've put my meals on fit day and its coming out that im only having about 1200 per day, so this deficit is a little over the recommended maximum of 500.

My diet goes...

7am: 3 egg whites, 1/2 cup of oats, 1tbsp of sugar, cinnamon, i make these into pancakes,

11am Protein shake with skim milk (1 cup), 3 creatine tabs, l-glutamine tab

12 noon work out

around 1pm (straight after workout) protein shake with skim milk (1 cup), 3 creatine tabs

2pm 1/2 tin tuna, small jacket spud and big handfull of raw baby spinach

5pm small, low fat yog, 1 apple

8pm 3oz chicken breast, 1 cup of brocolli... (spelling is not a strong point!!)

10pm Protein shake+ skim milk (1 cup)....


Is this looking ok? Its just that there is so much info on here its a little overwhelming to begin with.....

Just want to say thanks in advance for any adive given....

Hi and welcome.

What are your goals? Are you trying to put on some muscle? (I am assuming this for my advice)

Also would you be so kind as to tell us how old you are and how long you have been training?

Some of this is going to be trial and error for you as you get into training and sorting out your diet, finding out what works for you.

I would stop doing so much cardio.

I would also reduce the number of times you train, training too much is just as detrimental to putting on muscle as not training at all IMHO.

I quite like training my legs on two separate days, but I leave at least one day between, it does depend on what you are doing.

Back is a big muscle group, you need time to recover, so I wouldn't make a habit of training it twice a week.

Your drop sets are fine, especially if you are just getting into it, however, you will have to change your workouts, your body will get used to this and you will stop gaining muscle.

If you are going to be serious about your training, I would recommend you start to see if you can find a gym with free weights.

Would you post a bit more about what you are doing on each day?


I would also suggest that you eat MORE if you want to put on muscle. You will put on some fat with it as well.

For example, you 5 pm meal really needs some protein in it. Lean protein every meal.

Also don't forget about healthy fats, muscle is not going to grow without it, so olive oil on the brocolli, omega oil on a salad, seeds, nuts (raw), natural peanut, almond, hazelnut, mixed nut butters.

 

[Tatyana]

Hi all, i've been looking at the site for a couple of weeks now and its great....

Got a few questions..... ones im sure you've all answered a million times....

Firstly, my workout... Currently its mon-fri with sat and sun as rest days...

My programme goes....

Monday Back, Biceps and abs
20 mins cardio

Tuesday Chest and Shoulders + abs
20 Mins cardio

Wednesday quads and calves+ Abs
20 mins cardio

Thursday Triceps and hamstrings + abs
20 mins cardio

Friday Back and anything i am feeling i've slacked on..... Abs and 20 mins cardio.....

I do 20 warm up reps on all, with a light weight, then 3 sets, 12-10-8 increasing weight each time, i've the just started to go to failure after the 3 sets are done, is this too much?

As for the work out im loving it.... i do my back twice a week cos im enjoying it, plan to change it to another part soon and rotate it....


Is this looking ok so far? my gym has no free weights therefore im relying on machines for everything.....

Question two... zzzzzzzzzz are you bored yet?????

My diet.... i have worked out that due to my weight (134lbs) height 5ft 8ins and the level of exercise i need 1993.18 cals per day to maintain,
well i've put my meals on fit day and its coming out that im only having about 1200 per day, so this deficit is a little over the recommended maximum of 500.

My diet goes...

7am: 3 egg whites, 1/2 cup of oats, 1tbsp of sugar, cinnamon, i make these into pancakes, [SIZE=2[COLOR=DarkRed]](use whole eggs for muscle growth, good fats in yolks)[/SIZE] [/COLOR]

11am Protein shake with skim milk (1 cup), 3 creatine tabs, l-glutamine tab (I would use 2% milk, I am starting to think skim milk is over-rated, or some natural PB) Also some carbs pre-workout for energy would be good, like some fruit, bananas............
12 noon work out

around 1pm (straight after workout) protein shake with skim milk (1 cup), 3 creatine tabs you need some carbs here hun, some of the lads put dextrose or maltodextrose in the PWO shake, you could have almost anything really PWO when trying to gain. I like bee pollen or rice cakes.

2pm 1/2 tin tuna, small jacket spud and big handfull of raw baby spinach (Not a bad meal, you are still trying to build from training, so a full tin of tuna is cool, big jacket, cottage cheese, a bit of olive oil or seeds on spinach.......)

5pm small, low fat yog, 1 apple (I would eat something like your 8 pm meal here as well, with some healthy carbs like brown rice, sweet potatoes, whole grain pasta..........)

8pm 3oz chicken breast, 1 cup of brocolli... (spelling is not a strong point!!) This is not bad, again you could add some carbs, or if you want to drop carbs in the evening (as I do)............this is alot like one of my comp diet evening meal, but I put omega oil or olive oil or tahini on my brocolli)

10pm Protein shake+ skim milk (1 cup).... You could add some fats into this.
How late are you staying up, cause if it is later, this would be your last meal, and you need another one like 8 pm. Yogurt mixed with whey protein and a bit of PB is great. I think I would start to ditch all the low fat stuff.

Is this looking ok? Its just that there is so much info on here its a little overwhelming to begin with.....

Just want to say thanks in advance for any adive given....

......................

 

[wantingresults]

i think im trying to do it all at once really which i know wont happen, im looking to be lean with some definition i wanna see those abs!!!, dont want to go over the top tho....

how much cardio should i be doing? also, as i am quite new to this, (been lifting for around 3-4 months but only just changed my diet to the 6 meals per day) im struggling to get a variety in my meals....
As for changing my gym, its not really going to be possible at the mo, im just in my 3rd year at uni and money is tight, i paid £18 up till february, it was a complete bargain!!! at the mo, i just want to get the basics right and then once i've finished uni i'll be able to get serious.

How often souhld i change my routine, do you mean just change the days i do things?

I stay up till about midnight, and get up at 7am, i know that this is not enough sleep but i work at a hostel and cannot finish any earlier, this is just mon to thurs tho, i get more sleep at the weekends.

also, should i then perhaps just train 3 days? as you can tell, im a little lost, but im dead set on continuing.....

One other quick question, i have started to notice that i am bloating in my stomach quite a lot, its not happened before, only whilst eating like this..... any suggestions...?

You are a star for your advice... Thanks....

EDIT: Sorry forgot to say im 27,

 

[Tatyana]

I just noticed you are a woman! Sorry, not that the advice would be all that different...........................

Usually the lads post in the diet and bodybuilding section.

I would take a digestive enzyme or make sure that your yogurts are pro-biotic.

I know when I started training, I did WAY too much, and it is not necessary.

You are off to a blinding start though.

Here is the best advice I can give you though, if you want to see your abs and get that shapely body women are looking for.

Train like a man. Seriously, you are never going to look like one as we don't have the same levels of testosterone.

It is the intensity of the workout that will make all the difference.

What I mean about changing your training is this. Our bodies adapt to whatever we do to them, so as you notice that the cardio gets easier the more you do it? That is the adaptation. It gets easy, and when it is super easy, no progress on your physique.

So the drop sets of 12-10-8 are great, you could do this for a month to a month and a half.

I would then switch things to either

1. Going to really high reps (so something like 4 sets of 15-20 reps), still to failure on the last few reps

2. Going a lot heavier so all your sets are under 8 reps, so something like 8-6-4) again to failure

The program I am going to take on the next few months is called power/rep range/shock, and it is more or less what I have listed, but I will be changing it every week, so week one power/heavy, week two rep range/high volume (20 reps) , week three shock (8-12 rep range)

I would also start supplementing with fish oils or essential fatty acids, CLA. Not only does it help you burn fat, but it is great for the health of your hair, skin and nails

The other thing for abs, avoid processed foods and sugar at all costs, avoid them like the plague, and try to minimise stress, get enough sleep, and minimise coffee.

So this is one of my fav mid afternoon meals:

100 g of tofu or low fat yogurt (Yeo Valley is great or Rachel's)
100-200 g of strawberries or blueberries
35 g whey protien

It is about 300 kcals...........

Would you mind if I moved your thread to the women's section?

 

[wantingresults]

no thats fine, i didnt know i was in the wrong place..........

 

[Tatyana]

no thats fine, i didnt know i was in the wrong place..........

LOL, not the wrong place, just more women will give you advice there, some only post in that area..............

 

[wantingresults]

ok, thanks. once again, your advice is amazing, i really appreciate it.... can see the fog clearing a little!!!!

 

[Gymgurl]

Welcome to EF

 

[wantingresults]

Thanks...... all of you guys are totally dedicated and very inspirational!!!

 

[Tatyana]

One of the reasons I use the internet BBing forums.

There have been studies in the New England Journal of Medicine that has shown that your social networks will have an effect on your weight (I prefer body composition).

Loads of fat friends and family = fat you

Loads of fit friends and family = fit you

I have noticed this, especially when getting ready for a comp. What the 'normal' population considers lean is not what the bodybuilding community considers lean, and I have made one serious error in judgement listening to people that don't compete.

The other option is to help your friends and family get into shape. That is my favourite option

 

[2raptors]

Loads of fat friends and family = fat you

Loads of fit friends and family = fit you

GODS DO YOU HAVE IT RIGHT TAT!

BY THE WAY ...to the poster...why on EARTH so much cardio. Make it higher intensity, 3x per week...on longer, slow (walk on an incline day) per week and you've got it whipped.

Regarding your answer...my family tried to submarine me 4 days before my last competition with cookies. My man does not let me over there alone any more when I am competing.

Loosers

 

[Bikini Mod]

Welcome tothe forums! May I say that reading your enthusiasm has helped keep ME on track... I remember back TWENTY YEARS AGO when I was you! hehehehe and I am still kickin it at the gym.

I don't really have much more to add as Tatyana and Lady Raptors have already said it all - more food and less cardio. Also Tatyana is correct about not training back 2 in one cycle (one week) as this is not helpfull. You CAN break your legs up into two days, that is true but generally most hit them heavy in one day and leave the rest of the week for rest and growth. It is a good method for changing it up though.

That is one thing that you will realize with progress. And that is that it = CHANGE. You will see that you will constantly have to tweak this or shave/increase that as you want to keep your body in a state of flux. It adjusts VERY quickly...

And amen to the unhealthy friends and family (skinny does not automatically = healthy LOL)! I would always be saddened when there I was to give advice and inspire FOR FREE but when those who were close to me refused to "hear" me, I just smiled and said, "thank you." when anyone asked how I stay in shape or just chuckled when I heard the "wait until" comments. You know the ones:

1. Just wait until you get married - she'll get fat. (On second and LAST marriage)

2. Just wait until she has a baby - she'll get fat. (I have four children, my baby will be 11 soon)

3. Just wait until she hits 30 - she'll get fat. (I just turned 40)

4. Just wait, if she ever gets sick - she'll get fat. (Though I can no longer compete I live daily with severe GI issues and that is me in my avatar)

..... seems that most people have stopped "just waiting"

 

[Bikini Mod]

Oh and one more thing - please do not apologize for asking a question. That is why this forum and we are all here, isn't it?

 

[wantingresults]

Thanks bikinimom, i do feel very welcome here. I have taken all the advice, i've re-jigged my programme and intend to do this on a monthly basis, am cutting cardio to 2-3 days per week, and training 4 with wednesday as a rest day.....back ONCE per week!!

I dont know why i was doing so much cardio 2raptors...prob quite a common newbie mistake..... lol.

Tried eating a banana before the ym today, got a stitch on the treadmil..... how long before i train should i eat it??

Also got my probiotic yogs, (yum) and am trying pumpkin seeds... (nuts were v expensive!!)