Another Newbie Here!! Advice is much appreciated!

[tylaseashell]

Hi everyone... I just signed up here because I have been working out for years and just can't seem to reach my goals as far as appearance.... maybe i can seek out some advice here.... I hope to!! I've been working out off & on since I was about 15, but here for about 5 years I've been working out hard core and I'm pissed because I don't look the way I want to. I take glutemine and Amino Acids the only thing I'm bad about is the protein shakes. I don't know if breastfeeding has to do with anything but any advice would be great!

STATS:

weight - 116, height 5'2" , bodyfat% - around 16% (this was with one of those scales you stand on...so I'm pretty sure it's not accurate)

goals -- my main goal is to be more cut everywhere, build calves (my calves are really small) and if possible build my glutes up, you know ...bigger, is this possible??

- I work out 4-6 days a week and I will be honest I don't do much cardio at all...after I had my baby 6 months ago I started doing aerobics twice a week and felt I lost too much weight so i stopped.

- I eat real healthy, alot of proteins... my eating schedule consists of eating small meals every 3 hours I mostly eat eggs in the morning with some form of meat (turkey bacon/ turkey sandwich meat) I cook alot of chicken, Tilapia, Turkey mignon, brown rice and always some type of vegetable..mostly green beans, broccoli, carrots and green beans.

- NO medical concerns... thank the Lord!!

 

[Strategus]

Welcome! You sound like you're in a great situation!

For calves, try walking up stairs (like at a stadium) or hiking up/down hills in hilly/mountainous trails. Or, try sorta short bike rides (few miles) that have an uphill component.

Just don't run long distances or do hours of cardio on end ---- that can be catabolic.

For glutes and legs...squats, deadlifts and protein-rich food. Olive oil, eggs, chix...as well as some oatmeals, bananas, fruits & veggies.

 

[Thandie]

Hi everyone... I just signed up here because I have been working out for years and just can't seem to reach my goals as far as appearance.... maybe i can seek out some advice here.... I hope to!! I've been working out off & on since I was about 15, but here for about 5 years I've been working out hard core and I'm pissed because I don't look the way I want to. I take glutemine and Amino Acids the only thing I'm bad about is the protein shakes. I don't know if breastfeeding has to do with anything but any advice would be great!

STATS:

weight - 116, height 5'2" , bodyfat% - around 16% (this was with one of those scales you stand on...so I'm pretty sure it's not accurate)

goals -- my main goal is to be more cut everywhere, build calves (my calves are really small) and if possible build my glutes up, you know ...bigger, is this possible??

- I work out 4-6 days a week and I will be honest I don't do much cardio at all...after I had my baby 6 months ago I started doing aerobics twice a week and felt I lost too much weight so i stopped.

- I eat real healthy, alot of proteins... my eating schedule consists of eating small meals every 3 hours I mostly eat eggs in the morning with some form of meat (turkey bacon/ turkey sandwich meat) I cook alot of chicken, Tilapia, Turkey mignon, brown rice and always some type of vegetable..mostly green beans, broccoli, carrots and green beans.

- NO medical concerns... thank the Lord!!

Hi, welcome!

One thing I learned through the years is that the only way I make progress is if I train hard and heavy. My guess, and I'm only guessing is that you train light and your diet is not good.

You need to post your diet and work routine but, here are some suggestions: 5-6 meals a day to start with. I don't know if you're a vegetarian, but if you're not I suggest:
#1 4 scrambled eggs
1/2 cup oatmeal.
#2 Protein shake with 1tsp of flaxseed oil.
#3 Chicken or tuna or turkey or tuna fish with a salas.
#4 Same as #4, but with brown rice or sweet potato, or couscous
#5 Same as #5
#6 Fish and any vegetables vegetables.

I keep the starchy carbs, such as #3, 4, 5 because they take longer to digest and you can burn it throughout the day.

Drink lots of water, get rid of sugar and anything containing flour.
Lift heavy and do cardio 3 to 4 times a day. A session of 30-35 minutes.
You'll learn a great deal, but this is a start..

 

[tylaseashell]

First off.. thank you guys for your input, that's what I'm looking for

Thandie,

you wanted my work out routine so here it is....

Monday: Legs

Squats - 4-5 sets

75 x 12
85 x 12
95 x 10
95 x 10

Leg Press: 3-4 sets

90 x 12-15
90 x 12-15
90 x 10-13

Single Leg Extension: 4 sets

30 x 10
35 x 8-10
35 x 8-10
35 x 8-10


Leg curls:

45 x 11-13
50 x 10-12
50 x 10-12
50 x 8-11


Good Mornings: 3-4 sets

45lb. bar x 12
bar x 12
bar x 12

Calves: 4 sets on standing machine

65 x 15-20
65 x 15-20
65 x 15-20
65 x 15-20

Seated calve raises: 4 sets

25 x 15-20
25 x 15-20
25 x

 

[Thandie]

First off.. thank you guys for your input, that's what I'm looking for

Thandie,

you wanted my work out routine so here it is....

Monday: Legs

Squats - 4-5 sets

75 x 12
85 x 12
95 x 10
95 x 10

Leg Press: 3-4 sets

90 x 12-15
90 x 12-15
90 x 10-13

Single Leg Extension: 4 sets

30 x 10
35 x 8-10
35 x 8-10
35 x 8-10


Leg curls:

45 x 11-13
50 x 10-12
50 x 10-12
50 x 8-11


Good Mornings: 3-4 sets

45lb. bar x 12
bar x 12
bar x 12

Calves: 4 sets on standing machine

65 x 15-20
65 x 15-20
65 x 15-20
65 x 15-20

Seated calve raises: 4 sets

25 x 15-20
25 x 15-20
25 x

That looks pretty good, but what is your diet? I'm looking to see if you have a proer diet to reach your goals. If you can post everything you eat and drink would be great..

 

[tylaseashell]

First off.. thank you guys for your input, that's what I'm looking for

Thandie,

you wanted my work out routine so here it is....

Monday: Legs

Squats - 4-5 sets

75 x 12
85 x 12
95 x 10
95 x 10

Leg Press: 3-4 sets

90 x 12-15
90 x 12-15
90 x 10-13

Single Leg Extension: 4 sets

30 x 10
35 x 8-10
35 x 8-10
35 x 8-10


Leg curls:

45 x 11-13
50 x 10-12
50 x 10-12
50 x 8-11


Good Mornings: 3-4 sets

45lb. bar x 12
bar x 12
bar x 12

Calves: 4 sets on standing machine

65 x 15-20
65 x 15-20
65 x 15-20
65 x 15-20

Seated calve raises: 4 sets

25 x 15-20
25 x 15-20
25 x 15-20
25 x 15-20





Tuesday - Chest/Biceps

Dumbbell Press: 4 sets

20 x 12
20 x 12
25 x 10
25 x 10


Incline Dumbbell Press: 4 sets

15 x 12
15 x 12
15 x 10-12
15 x 10-12

Decline Machine: 4 sets

30lbs. on each side x 10-12


Cable Crossovers: 3-4 sets


10 x 12 all sets


Dumbbell Flys: 4 sets

15 x 12
15 x 12
15 x 10-12
15 x 10-12



Preacher Curls: 4 sets

25 x 10-12
25 x 10-12
30 x 8-10
30 x 8-10


Single Arm curls w/dumbbell: 4 sets

15 x 12
15 x 12
15 x 10-12
15 x 10-12


Cable curls: 4 sets

20 x 10-12 on all sets


Concentration curls: 4 sets

15 x 12 I try to do this on all sets but get fatigued




Wednesday Shoulders:

Dumbbell Press: 4 sets

15 x 12
15 x 12
20 x 8-10
29 x 8- 10



Dumbbell Side Raises: 4 sets

10 x 12 on all sets


Dumbbell Front Raises:

10 x 12 on all sets


Cable Upright Rows: 4 sets

15 x 12-15
20 x 12
20 x 12
20 x 12



Rear Delts on Pec Dec machine: 4 sets

35 x 12 on all sets



Thursday - Back/Tricepts


Warm up on Machine Pull Ups: 3 sets



Barbell Rows:

40 x 12 on all sets


Dumbbell Rows: 4 sets

15 x 12
20 x 10-12
20 x 10-12
20 x 10-12



Cable Pulls in front of face:

55 x 10 on all sets



close grip pull downs: 4 sets


55 x 10 on all sets



cable rows: 4 sets

45 x 12 on all sets




Friday - Legs again/calves -- I mostly work on glutes this day


Dumbbell Sissy Squats: 4 sets

35 x 15-20
40 x 18-20
40 x 18-20
40 x 18-20


Lunges w/10lb. dumbbells: 3 sets x 25


Sit down Leg Press: 4 sets

90 x 15-20
90 x 15-20
110 x 12-15
110 x 12-15


Kick Back Machine: 3 sets

20 x 10-12
30 x 8-10
30 x 8-10


I do switch up my workouts and I do miss some days so on others I have to make up.... this is just a generalization of the type of work outs I do. I also switch up between dumbbells and machines on different weeks.


Thank you,

 

[localgirl]

First off.. thank you guys for your input, that's what I'm looking for

Thandie,

you wanted my work out routine so here it is....

Monday: Legs

Squats - 4-5 sets

75 x 12
85 x 12
95 x 10
95 x 10

Leg Press: 3-4 sets

90 x 12-15
90 x 12-15
90 x 10-13

Single Leg Extension: 4 sets

30 x 10
35 x 8-10
35 x 8-10
35 x 8-10


Leg curls:

45 x 11-13
50 x 10-12
50 x 10-12
50 x 8-11


Good Mornings: 3-4 sets

45lb. bar x 12
bar x 12
bar x 12

Calves: 4 sets on standing machine

65 x 15-20
65 x 15-20
65 x 15-20
65 x 15-20

Seated calve raises: 4 sets

25 x 15-20
25 x 15-20
25 x 15-20
25 x 15-20





Tuesday - Chest/Biceps

Dumbbell Press: 4 sets

20 x 12
20 x 12
25 x 10
25 x 10


Incline Dumbbell Press: 4 sets

15 x 12
15 x 12
15 x 10-12
15 x 10-12

Decline Machine: 4 sets

30lbs. on each side x 10-12


Cable Crossovers: 3-4 sets


10 x 12 all sets


Dumbbell Flys: 4 sets

15 x 12
15 x 12
15 x 10-12
15 x 10-12



Preacher Curls: 4 sets

25 x 10-12
25 x 10-12
30 x 8-10
30 x 8-10


Single Arm curls w/dumbbell: 4 sets

15 x 12
15 x 12
15 x 10-12
15 x 10-12


Cable curls: 4 sets

20 x 10-12 on all sets


Concentration curls: 4 sets

15 x 12 I try to do this on all sets but get fatigued




Wednesday Shoulders:

Dumbbell Press: 4 sets

15 x 12
15 x 12
20 x 8-10
29 x 8- 10



Dumbbell Side Raises: 4 sets

10 x 12 on all sets


Dumbbell Front Raises:

10 x 12 on all sets


Cable Upright Rows: 4 sets

15 x 12-15
20 x 12
20 x 12
20 x 12



Rear Delts on Pec Dec machine: 4 sets

35 x 12 on all sets



Thursday - Back/Tricepts


Warm up on Machine Pull Ups: 3 sets



Barbell Rows:

40 x 12 on all sets


Dumbbell Rows: 4 sets

15 x 12
20 x 10-12
20 x 10-12
20 x 10-12



Cable Pulls in front of face:

55 x 10 on all sets



close grip pull downs: 4 sets


55 x 10 on all sets



cable rows: 4 sets

45 x 12 on all sets




Friday - Legs again/calves -- I mostly work on glutes this day


Dumbbell Sissy Squats: 4 sets

35 x 15-20
40 x 18-20
40 x 18-20
40 x 18-20


Lunges w/10lb. dumbbells: 3 sets x 25


Sit down Leg Press: 4 sets

90 x 15-20
90 x 15-20
110 x 12-15
110 x 12-15


Kick Back Machine: 3 sets

20 x 10-12
30 x 8-10
30 x 8-10


I do switch up my workouts and I do miss some days so on others I have to make up.... this is just a generalization of the type of work outs I do. I also switch up between dumbbells and machines on different weeks.


Thank you,

Diet?
IE:
Meal 1- 1/2 cup oatmeal
Meal 2- 4 egg whites
etc....

I recently learned that DIET is 80% of reaching your goals.

P>S WELCOME!

 

[Tatyana]

Hi everyone... I just signed up here because I have been working out for years and just can't seem to reach my goals as far as appearance.... maybe i can seek out some advice here.... I hope to!! I've been working out off & on since I was about 15, but here for about 5 years I've been working out hard core and I'm pissed because I don't look the way I want to. I take glutemine and Amino Acids the only thing I'm bad about is the protein shakes. I don't know if breastfeeding has to do with anything but any advice would be much appreciated.


Erm, yes, breastfeeding requires a phenomenal amout of calories.

Protein shake, only really necessary after training.

STATS:

weight - 116, height 5'2" , bodyfat% - around 16%

goals -- my main goal is to be more cut everywhere, build calves (my calves are really small) and if possible build my glutes up, you know ...bigger

Nelson Montana has some awesome routines for calves, the lads swear by them. I will see if I can get him to post it here.

Calves are one of those genetic things, you either have the muscle fiber type that they just GROW, or you really have to work at them.


- I work out 4-6 days a week and I will be honest I don't do much cardio at all...after I had my baby 6 months ago I started doing aerobics twice a week and felt I lost too much weight so i stopped.

Have you ever trained less? Like three days, more rest?

Muscle grows when you are NOT training.

- I eat real healthy, alot of proteins... my eating schedule consists of eating small meals every 3 hours I mostly eat eggs in the morning with some form of meat (turkey bacon/ turkey sandwich meat) I cook alot of chicken, Tilapia, Turkey mignon, brown rice and always some type of vegetable..mostly green beans, broccoli, carrots and green beans.

Have you worked out your calories and macronutrients?

- NO medical concerns... thank the Lord!!

Hello and welcome.

 

[tylaseashell]

That looks pretty good, but what is your diet? I'm looking to see if you have a proer diet to reach your goals. If you can post everything you eat and drink would be great..

As I was thinking about my diet for you I was beginning to realize that since I got laid off a month ago my diet has been real crappy.... not what I eat just how many times a day I've been eating. Since I'm at home with my baby right now I don't really have a schedule so I've noticed myself only eating 3 times a day..I know it's horrible.

For breakfast I usually eat around 3-4 eggs with only 1 yolk and 3-4 pieces of turkey bacon or turkey meat and sometimes oatmeal by itself or with eggs. My lunches usually consist of what I cooked for dinner the night before which is usually chicken & brown rice or turkey mignon or salmon filet's or this awesome chicken/turkey sausage stir fry w/brown rice and veggies or Tilapia and brown rice. All of these are cooked with vegetables. And I only make the meals consisting of brown rice maybe once or twice a week. Like I said I've been bad about drinking the protein shakes.

I hope tis helps you out .... if not let me know what you need clarified.

Thank You,

 

[Thandie]

Hi, welcome!

One thing I learned through the years is that the only way I make progress is if I train hard and heavy. My guess, and I'm only guessing is that you train light and your diet is not good.

You need to post your diet and work routine but, here are some suggestions: 5-6 meals a day to start with. I don't know if you're a vegetarian, but if you're not I suggest:
#1 4 scrambled eggs
1/2 cup oatmeal.
#2 Protein shake with 1tsp of flaxseed oil.
#3 Chicken or tuna or turkey or tuna fish with a salas.
#4 Same as #4, but with brown rice or sweet potato, or couscous
#5 Same as #5
#6 Fish and any vegetables vegetables.

I keep the starchy carbs, such as #3, 4, 5 because they take longer to digest and you can burn it throughout the day.

Drink lots of water, get rid of sugar and anything containing flour.
Lift heavy and do cardio 3 to 4 times a day. A session of 30-35 minutes.
You'll learn a great deal, but this is a start..

Tylaseashell-

The sample diet above, I posted in the beginning of the thread.
This is how you need to eat...

These food choices you have are good as well. I'll highlight the best ones..

For breakfast I usually eat around 3-4 eggs with only 1 yolk and 2 pieces of turkey bacon or turkey meat and sometimes oatmeal with eggs. My lunches usually consist of what I cooked for dinner the night before which is usually chicken & brown rice or turkey mignon or salmon filet's or this awesome chicken/turkey sausage stir fry w/brown rice and veggies or Tilapia and brown rice. All of these are cooked with vegetables.

Have any of the fish listed with vegetables in the evenings.