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Good routine?

S

Soccerfreak

New member
Hello, I'm 5'3 female, I weigh about 122 lbs. For a pic: http://oi51.tinypic.com/2d0x3e0.jpg

I gained some decent muscle since last Christmas, went up from about 105 lbs. Before pic:

http://imagecdn.bodybuilding.com/img...Rna8Kt794.jpeg

Anyway! So I did gain some decent fat and since I don't wanna cut for now. I'm doing a body recomposition, eating an av.g of 1700 clean calories and I was wondering if this is be a good routine for me. Since my goal is ultimately to lose fat and gain muscle slowly, I decided to periodize my routine, basically I'm including heavy lifts/low reps (5x5) to my typical hypertrophy program. (3x10) I'm off from soccer but I'll do some low intensity cardio on Sat, and HIT training plus plyometrics on Tue/thur.

My workout routine:
http://i52.tinypic.com/30tlyqo.png


What do you guys think of my routine? Do you think I need a larger span before switching or this is a good cycling program? Is the cardio good enough?

PS: Just incase this is important, I'm eating 1700 calories, LOTS of protein, fair amount of fat and fairly low carbs. (avg. of 110 g per day). Taking multi vitamin, B complex, Creatine, BCAA's, L Glutamine and Whey.
 
Soccerfreak said:
Hello, I'm 5'3 female, I weigh about 122 lbs. For a pic: http://oi51.tinypic.com/2d0x3e0.jpg

I gained some decent muscle since last Christmas, went up from about 105 lbs. Before pic:

http://imagecdn.bodybuilding.com/img...Rna8Kt794.jpeg

Anyway! So I did gain some decent fat and since I don't wanna cut for now. I'm doing a body recomposition, eating an av.g of 1700 clean calories and I was wondering if this is be a good routine for me. Since my goal is ultimately to lose fat and gain muscle slowly, I decided to periodize my routine, basically I'm including heavy lifts/low reps (5x5) to my typical hypertrophy program. (3x10) I'm off from soccer but I'll do some low intensity cardio on Sat, and HIT training plus plyometrics on Tue/thur.

My workout routine:
http://i52.tinypic.com/30tlyqo.png


What do you guys think of my routine? Do you think I need a larger span before switching or this is a good cycling program? Is the cardio good enough?

PS: Just incase this is important, I'm eating 1700 calories, LOTS of protein, fair amount of fat and fairly low carbs. (avg. of 110 g per day). Taking multi vitamin, B complex, Creatine, BCAA's, L Glutamine and Whey.
Click to expand...

Hey! Glad to see you over here! Like I said I'm new to the boards and have a lot to learn myself but there are some amazing people that are much more knowledgeable than me that will come along and help you out. Everyone's been perfect to me!!
 
Hi and welcome to the forum. You came to the right place as my friend Jen mentioned there are plenty great people on here always willing to help.... Soccer aye footy over here love the game I fact my partner is a coach at Sunderland Fc .... But we're both Newcastle fans!!


Sent from my iPhone
 
Welcome to the boards!

I think your program looks really good and the addition of the heavy lifting should compliment your hypertrophy routine and will help with the muscle building part. I think the cardio is good enough but just keep an eye on your body and if you feel like the fat gain is creeping up, you can add in a little bit more. I have to add that it's very refreshing to see your calorie intake! It's such a mindset shift to convince yourself it's ok to eat and to see someone with your stats at 1700 cals/ day is great!! When I first got into this world, I was amazed I could eat as much as I was and still lose weight. Good job! :)
 
Hey fan welcome to EF and we are happy to have you with us. Hopefully you will stay and bocome part of us.
Right now looks like you have done well sorting yourself out. It is apparently working out for you pretty darn well so just keep at it sista and good luck.
Hope to see you posting more on here too.
 
Thank you everybody for welcoming me and for feedbacks!! I guess I need to learn to individualize my lower routine a little more since I've been relying on my coach's programs for so long--I'm a caveWOman left with a barbell and a couple of plates now lol.
 
dmk777 said:
Hi and welcome to the forum. You came to the right place as my friend Jen mentioned there are plenty great people on here always willing to help.... Soccer aye footy over here love the game I fact my partner is a coach at Sunderland Fc .... But we're both Newcastle fans!!


Sent from my iPhone
Click to expand...

That's awesome!! Are you originally from there? I've never personally seen a British soccer fan before except on TV lol. Soccer is a lifestyle! <3 I'm a huge fan of Man U myself! ;-)
 
caligirl85 said:
Welcome to the boards!

I think your program looks really good and the addition of the heavy lifting should compliment your hypertrophy routine and will help with the muscle building part. I think the cardio is good enough but just keep an eye on your body and if you feel like the fat gain is creeping up, you can add in a little bit more. I have to add that it's very refreshing to see your calorie intake! It's such a mindset shift to convince yourself it's ok to eat and to see someone with your stats at 1700 cals/ day is great!! When I first got into this world, I was amazed I could eat as much as I was and still lose weight. Good job! :)
Click to expand...

Oh yes! It's amazing how the body grows out of food. The strength gains + sanity is def. worth eating lol. I always had a fear of weight gain-like all girls but I did this as a mental and physical challenge and gained almost 20 lbs in 10 months! Though I do look larger and my clothes fit differently--bigger butt!!-- but my pants and my clothes size is exactly the same which implies lean muscle gains for 20 lbs! I learn that, if you train hard, it really pays off and it doesn't have to be scary.
 
Soccerfreak said:
That's awesome!! Are you originally from there? I've never personally seen a British soccer fan before except on TV lol. Soccer is a lifestyle! <3 I'm a huge fan of Man U myself! ;-)
Click to expand...

Hey ! Yeah we are British born and bread lol, I agree it is amazing game , Man u lol there our rivals as they have such a great team and win all the time haha,
Do you play footy?


Sent from my iPhone
 
Soccerfreak said:
Hello, I'm 5'3 female, I weigh about 122 lbs. For a pic: http://oi51.tinypic.com/2d0x3e0.jpg

I gained some decent muscle since last Christmas, went up from about 105 lbs. Before pic:

http://imagecdn.bodybuilding.com/img...Rna8Kt794.jpeg

Anyway! So I did gain some decent fat and since I don't wanna cut for now. I'm doing a body recomposition, eating an av.g of 1700 clean calories and I was wondering if this is be a good routine for me. Since my goal is ultimately to lose fat and gain muscle slowly, I decided to periodize my routine, basically I'm including heavy lifts/low reps (5x5) to my typical hypertrophy program. (3x10) I'm off from soccer but I'll do some low intensity cardio on Sat, and HIT training plus plyometrics on Tue/thur.

My workout routine:
http://i52.tinypic.com/30tlyqo.png


What do you guys think of my routine? Do you think I need a larger span before switching or this is a good cycling program? Is the cardio good enough?

PS: Just incase this is important, I'm eating 1700 calories, LOTS of protein, fair amount of fat and fairly low carbs. (avg. of 110 g per day). Taking multi vitamin, B complex, Creatine, BCAA's, L Glutamine and Whey.
Click to expand...

Hey SF. I read through your post again and wanted to ask you about your calories. I know cg was telling me that eating more calories (even though it kind of defies what we think of for losing fat) is what I needed to be doing. I have been eating 1200 for about 1 year (mostly clean but with way too many cheat meals) but 1300-1400 for the last week or so. Would you mind giving me a sample menu or a day's list of eating? That would be hugely helpful to my own plan. Also did I read right that the weight you gained was muscle and not fat right (seeing that your clothes still fit). Any light or info you can shed on that will be great.

Also have been thinking about creatine. Tried 1 brand and gave me headaches but it was a pill so I'm
Thinking about the powder. Could you see results with creatine? Thoughts?
Thanks sf. Glad to have ya here!!
 
dmk777 said:
Hey ! Yeah we are British born and bread lol, I agree it is amazing game , Man u lol there our rivals as they have such a great team and win all the time haha,
Do you play footy?


Sent from my iPhone
Click to expand...

Nice!! I might wanna move to England for a change lol. Nobody cares about soccer here-I painted my face during the world cup and people looked at me like I was crazy or something. :-p And no I can only play soccer! I tried out for football and volleyball back in middle school but I failed them so badly.
 
jennifer778 said:
Hey SF. I read through your post again and wanted to ask you about your calories. I know cg was telling me that eating more calories (even though it kind of defies what we think of for losing fat) is what I needed to be doing. I have been eating 1200 for about 1 year (mostly clean but with way too many cheat meals) but 1300-1400 for the last week or so. Would you mind giving me a sample menu or a day's list of eating? That would be hugely helpful to my own plan. Also did I read right that the weight you gained was muscle and not fat right (seeing that your clothes still fit). Any light or info you can shed on that will be great.

Also have been thinking about creatine. Tried 1 brand and gave me headaches but it was a pill so I'm
Thinking about the powder. Could you see results with creatine? Thoughts?
Thanks sf. Glad to have ya here!!
Click to expand...

Hey Jennifer! :-) Oh lord I'm obsessed with sports nutrition I'd love to help you if I could! Although this all whole calorie intake depends on your activity level, but I'm glad you asked because I do think 1200 calorie is a little too low. Can I ask about your height/weight and what do you do? Do you lift weights, cardio? Frequency/intensity? And what's your goal? Shooting for a low calorie intake for a long time will force your body to have a 'low calorie standard' so you will burn less calories and ironically be less capable of burning fat. Muscle is a VERY active tissue so gaining muscle upgrades your metabolism, you'd have to eat more just to keep up! Once you figure your maintenance calories (You can also google those), from there I'd say add 10-15% of your intake to your total calories if you want to gain, subtract 10-15% of your intake if you want to lose. If you want to gain muscle/lose fat at the same time, eat to maintain-clean though, maximize your intensity at the gym to force your body to build muscle out of the stored fat--since you're not creating any surplus, your body is forced to adapt into a better shape just to keep up with this lifestyle. That's the whole recomposition theory--and it works fine with a lot of people!

My baseline is about 1700-1900 calories a day split into 5 small meals: breakfast (egg whites omelets), lunch (turkey sandwiches) pre-workout (greek yogurt or oatmeal with some fruits) post workout (whey protein with some fruit) dinner (chicken and baked potatoe or tuna salad or something) and a pre-bed shake (casien protein, peanut butter and sometimes greek yogurt), I still eat the same stuff right now but just less. I like to keep my carbohydrates closer to my workout time so that I benefit from the energy, also because carbs cause insulin spike, which speeds up the process of your cells absorbing nutrients--unfortunately if your cells are not active this can lead to fat gain, that's why people try to avoid sugars at night. If, however you're currently active and you digest carbs long with protein, your muscles will absorb protein at a faster rate--faster recovery--better! You see, so take advantage of those timings. ;-)
I eat 1 g protein per lb bodyweight so it's high in protein, moderate to low in both fats and carbs. Whether you want to gain or lose, always make sure at least 90% of your diet is healthy (not processed foods) and make sure you're getting enough protein.


As for creatine, many bodybuilders take creatine to temporarily look fuller because it basically stores water inside the muscles so they appear to look bigger. The real benefit you get from this is an accelerated process of recycling ATP molecules in your muscles while you're lifting. (ATP is an energy molecule) Creatine helps convert ADP (a by- product of ATP) back into ATP! So it simply gives you a good energy boost at the gym--that if you don't use to lift you may no benefit from. In the long run, it really should be a good investment for you to lift heavier and eventually gain more muscles. What brand gives you a headache though? I take the pill form myself to avoid water bloat--the powder form usually causes water gain for so many people. I useKre-Alkalyn and love it!


PS: I also take vitamin B complex, it helps you metabolize food--burn calories for energy use so it actually is a pretty good fat burner in itself if you're curious about fat loss supplementation.
 
Dang gurl you were tiny in those pics. Good that you added muscle. Do you have a current side view?
 
Dam nice diet post SF! K to you sista!!
 
zedhed said:
Dam nice diet post SF! K to you sista!!
Click to expand...

Yeah it's great full of knowledge very interesting. In your before pics you look allot like my gf lol shes same build tiny lil fing,
You've worked really hard adding that muscle very well done sf!!


Sent from my iPhone
 
Soccerfreak said:
Hey Jennifer! :-) Oh lord I'm obsessed with sports nutrition I'd love to help you if I could! Although this all whole calorie intake depends on your activity level, but I'm glad you asked because I do think 1200 calorie is a little too low. Can I ask about your height/weight and what do you do? Do you lift weights, cardio? Frequency/intensity? And what's your goal? Shooting for a low calorie intake for a long time will force your body to have a 'low calorie standard' so you will burn less calories and ironically be less capable of burning fat. Muscle is a VERY active tissue so gaining muscle upgrades your metabolism, you'd have to eat more just to keep up! Once you figure your maintenance calories (You can also google those), from there I'd say add 10-15% of your intake to your total calories if you want to gain, subtract 10-15% of your intake if you want to lose. If you want to gain muscle/lose fat at the same time, eat to maintain-clean though, maximize your intensity at the gym to force your body to build muscle out of the stored fat--since you're not creating any surplus, your body is forced to adapt into a better shape just to keep up with this lifestyle. That's the whole recomposition theory--and it works fine with a lot of people!

My baseline is about 1700-1900 calories a day split into 5 small meals: breakfast (egg whites omelets), lunch (turkey sandwiches) pre-workout (greek yogurt or oatmeal with some fruits) post workout (whey protein with some fruit) dinner (chicken and baked potatoe or tuna salad or something) and a pre-bed shake (casien protein, peanut butter and sometimes greek yogurt), I still eat the same stuff right now but just less. I like to keep my carbohydrates closer to my workout time so that I benefit from the energy, also because carbs cause insulin spike, which speeds up the process of your cells absorbing nutrients--unfortunately if your cells are not active this can lead to fat gain, that's why people try to avoid sugars at night. If, however you're currently active and you digest carbs long with protein, your muscles will absorb protein at a faster rate--faster recovery--better! You see, so take advantage of those timings. ;-)
I eat 1 g protein per lb bodyweight so it's high in protein, moderate to low in both fats and carbs. Whether you want to gain or lose, always make sure at least 90% of your diet is healthy (not processed foods) and make sure you're getting enough protein.


As for creatine, many bodybuilders take creatine to temporarily look fuller because it basically stores water inside the muscles so they appear to look bigger. The real benefit you get from this is an accelerated process of recycling ATP molecules in your muscles while you're lifting. (ATP is an energy molecule) Creatine helps convert ADP (a by- product of ATP) back into ATP! So it simply gives you a good energy boost at the gym--that if you don't use to lift you may no benefit from. In the long run, it really should be a good investment for you to lift heavier and eventually gain more muscles. What brand gives you a headache though? I take the pill form myself to avoid water bloat--the powder form usually causes water gain for so many people. I useKre-Alkalyn and love it!


PS: I also take vitamin B complex, it helps you metabolize food--burn calories for energy use so it actually is a pretty good fat burner in itself if you're curious about fat loss supplementation.
Click to expand...

Man..I just spent a while responding to your post and my computer froze and it didn't even send. UGgghhh!! I'll try to remember everything I said. My stats are: I just turned 33. 5'9 and weigh around 144 pounds. My goal was to lean out and then add some really great muscle definition. I posted two pics in my thread (training log) if you'd like to look at those. I'm not really wild about posting pics of myself everywhere so if you can go there instead of me posting again that'd be great. I was working out 6 days a week (lifting every day and doing cardio every day as well for the last year). Cardio would range from 20 minutes (something like Stair Master) to HITT for 20 or running for 1 hour,etc.
Zed has me on a new program that I just started that I lift 3 days a week..do cardio 2 days and then take a long, moderate walk on the weekends. He has me on 1300 (or maybe 1400) calories rigt now but that was before I posted my pics. Now he says adamently that I do not need to lean out. So, I think in a few weeks we are going to up my calories. You know, after reading your posts and talking to CG, I really think that I've been eating too low calorie for too long and that maybe my body has plateaued or something. I really think switching it up with Zed' routine and also adding some calories might jolt it back into shock! With you reading my stats and seeing my pic what would be your thoughts and suggestions (seeing that you are into sports nutrition?) I'll take any advice/suggestions you've got!! Ha.

Also, I was taking the Kre-Alkalyn in the pill form!! You are the only other person (besides the guy that soldthem to me) that has ever heard of them. They gave me the worst headaches so I quit!! Tried it for a week or maybe longer. Maybe I wasn't getting enough water?

I'll have to definitely try vit B complext. I'm all about taking substances. Have to be legal because I'm going into the healthcare field, but I'd take them if I could!! :) But will definitely look into B. Thanks for any and all help. Thanks too for responding to my post. I appreciate it!! (Now you see why I couldnt' give you advice..I need too much myself!! )LOL
 
jennifer778 said:
Man..I just spent a while responding to your post and my computer froze and it didn't even send. UGgghhh!! I'll try to remember everything I said. My stats are: I just turned 33. 5'9 and weigh around 144 pounds. My goal was to lean out and then add some really great muscle definition. I posted two pics in my thread (training log) if you'd like to look at those. I'm not really wild about posting pics of myself everywhere so if you can go there instead of me posting again that'd be great. I was working out 6 days a week (lifting every day and doing cardio every day as well for the last year). Cardio would range from 20 minutes (something like Stair Master) to HITT for 20 or running for 1 hour,etc.
Zed has me on a new program that I just started that I lift 3 days a week..do cardio 2 days and then take a long, moderate walk on the weekends. He has me on 1300 (or maybe 1400) calories rigt now but that was before I posted my pics. Now he says adamently that I do not need to lean out. So, I think in a few weeks we are going to up my calories. You know, after reading your posts and talking to CG, I really think that I've been eating too low calorie for too long and that maybe my body has plateaued or something. I really think switching it up with Zed' routine and also adding some calories might jolt it back into shock! With you reading my stats and seeing my pic what would be your thoughts and suggestions (seeing that you are into sports nutrition?) I'll take any advice/suggestions you've got!! Ha.

Also, I was taking the Kre-Alkalyn in the pill form!! You are the only other person (besides the guy that soldthem to me) that has ever heard of them. They gave me the worst headaches so I quit!! Tried it for a week or maybe longer. Maybe I wasn't getting enough water?

I'll have to definitely try vit B complext. I'm all about taking substances. Have to be legal because I'm going into the healthcare field, but I'd take them if I could!! :) But will definitely look into B. Thanks for any and all help. Thanks too for responding to my post. I appreciate it!! (Now you see why I couldnt' give you advice..I need too much myself!! )LOL
Click to expand...

A lot of people would call it "starvation mode" although I don't necessarily believe in that for this type of situation (obviously it exists for the extreme cases) but I think Soccerfreak explained it beautifully. It's a really tough shift to think about eating more...almost like trying to tell yourself the earth is flat! LOL

You're doing great Jennifer!! The beauty of the process is you learn as you go and you find out what works for your body and what doesn't. You're off to a great start and we're all here cheering you on. :)
 
caligirl85 said:
A lot of people would call it "starvation mode" although I don't necessarily believe in that for this type of situation (obviously it exists for the extreme cases) but I think Soccerfreak explained it beautifully. It's a really tough shift to think about eating more...almost like trying to tell yourself the earth is flat! LOL

You're doing great Jennifer!! The beauty of the process is you learn as you go and you find out what works for your body and what doesn't. You're off to a great start and we're all here cheering you on. :)
Click to expand...

Well said sista! I couldn't of put it better myself. Wait I'll just get me pompoms out lmfao.


Sent from my iPhone
 
dmk777 said:
Well said sista! I couldn't of put it better myself. Wait I'll just get me pompoms out lmfao.


Sent from my iPhone
Click to expand...

Thanks ladies!! Yall are the best!! thank you so much for all of your support and encouragement!! I know I've got a LONG way to go but you ladies make it much easier and are giving tons of great advice! CG..what did you tell me you think I should be at calorie-wise? thanks again!
 
Soccerfreak said:
Hey Jennifer! :-) Oh lord I'm obsessed with sports nutrition I'd love to help you if I could! Although this all whole calorie intake depends on your activity level, but I'm glad you asked because I do think 1200 calorie is a little too low. Can I ask about your height/weight and what do you do? Do you lift weights, cardio? Frequency/intensity? And what's your goal? Shooting for a low calorie intake for a long time will force your body to have a 'low calorie standard' so you will burn less calories and ironically be less capable of burning fat. Muscle is a VERY active tissue so gaining muscle upgrades your metabolism, you'd have to eat more just to keep up! Once you figure your maintenance calories (You can also google those), from there I'd say add 10-15% of your intake to your total calories if you want to gain, subtract 10-15% of your intake if you want to lose. If you want to gain muscle/lose fat at the same time, eat to maintain-clean though, maximize your intensity at the gym to force your body to build muscle out of the stored fat--since you're not creating any surplus, your body is forced to adapt into a better shape just to keep up with this lifestyle. That's the whole recomposition theory--and it works fine with a lot of people!

My baseline is about 1700-1900 calories a day split into 5 small meals: breakfast (egg whites omelets), lunch (turkey sandwiches) pre-workout (greek yogurt or oatmeal with some fruits) post workout (whey protein with some fruit) dinner (chicken and baked potatoe or tuna salad or something) and a pre-bed shake (casien protein, peanut butter and sometimes greek yogurt), I still eat the same stuff right now but just less. I like to keep my carbohydrates closer to my workout time so that I benefit from the energy, also because carbs cause insulin spike, which speeds up the process of your cells absorbing nutrients--unfortunately if your cells are not active this can lead to fat gain, that's why people try to avoid sugars at night. If, however you're currently active and you digest carbs long with protein, your muscles will absorb protein at a faster rate--faster recovery--better! You see, so take advantage of those timings. ;-)
I eat 1 g protein per lb bodyweight so it's high in protein, moderate to low in both fats and carbs. Whether you want to gain or lose, always make sure at least 90% of your diet is healthy (not processed foods) and make sure you're getting enough protein.


As for creatine, many bodybuilders take creatine to temporarily look fuller because it basically stores water inside the muscles so they appear to look bigger. The real benefit you get from this is an accelerated process of recycling ATP molecules in your muscles while you're lifting. (ATP is an energy molecule) Creatine helps convert ADP (a by- product of ATP) back into ATP! So it simply gives you a good energy boost at the gym--that if you don't use to lift you may no benefit from. In the long run, it really should be a good investment for you to lift heavier and eventually gain more muscles. What brand gives you a headache though? I take the pill form myself to avoid water bloat--the powder form usually causes water gain for so many people. I useKre-Alkalyn and love it!


PS: I also take vitamin B complex, it helps you metabolize food--burn calories for energy use so it actually is a pretty good fat burner in itself if you're curious about fat loss supplementation.
Click to expand...

Ok one other question I thought of. I see that you are getting a lot of protein through shakes. I think I've been trying to get more through actual meals, and honestly, sometimes I think if I have to eat one more piece of meat (of any kind) that I'm going to barf! So, if I start doing a few more shakes and getting protein that way, that still counts as a good source, right?
 
Jen... I am a firm believer in getting protein through cheeseburgers!!!! Haha.

I love reading all of the diet advice on here! I think if I read enough of it, I might actually start to do it without thinking. I have been off the wagon since about Wednesday, but I think I will jump back on tomorrow... I would say today but I just had an egg and cheese bagel sandwich and a chocolate croissant and I have two giant iced sugar cookies waiting for me when I wake up from my nap! :)

I feel super weird about posting pics too, but it is nice to get the feedback. I think I will post some more and photo shop them so I look like one of those people in the witness protection program that do television interviews!! Lol!

Hope everyone is having a wonderful day!!
 
SnipersGirl said:
Jen... I am a firm believer in getting protein through cheeseburgers!!!! Haha.

I love reading all of the diet advice on here! I think if I read enough of it, I might actually start to do it without thinking. I have been off the wagon since about Wednesday, but I think I will jump back on tomorrow... I would say today but I just had an egg and cheese bagel sandwich and a chocolate croissant and I have two giant iced sugar cookies waiting for me when I wake up from my nap! :)

I feel super weird about posting pics too, but it is nice to get the feedback. I think I will post some more and photo shop them so I look like one of those people in the witness protection program that do television interviews!! Lol!

Hope everyone is having a wonderful day!!
Click to expand...

Ha ha!!! That's too funny snipes! Glad to see you are coming back!! ;). I've missed you. I know it's tough eating clean when you're cranky. Believe you me I've Been there more than I'd like to admit this year!! Ha.
Yeah I'd really like to get my protein from
Cheeseburgers! Sounds great!! Sometimes I get so sick of eating clean meat (if the makes any sense.:meaning its much easier to eat a cheeseburger or chicken fries from BK instead of plain baked chicken breast!). So I think I might try getting more from
Protein shakes. I know real food is better but hey..

Yeah I do like posting pics just for the sake of feedback. That's why I posted and will continue to do so! This EF forum is invaluable!!
Hhhhmmm...nap sounds good. I might have to give one of those a shot today!! Glad you're back and feeling better snipes!!
 
jennifer778 said:
Man..I just spent a while responding to your post and my computer froze and it didn't even send. UGgghhh!! I'll try to remember everything I said. My stats are: I just turned 33. 5'9 and weigh around 144 pounds. My goal was to lean out and then add some really great muscle definition. I posted two pics in my thread (training log) if you'd like to look at those. I'm not really wild about posting pics of myself everywhere so if you can go there instead of me posting again that'd be great. I was working out 6 days a week (lifting every day and doing cardio every day as well for the last year). Cardio would range from 20 minutes (something like Stair Master) to HITT for 20 or running for 1 hour,etc.
Zed has me on a new program that I just started that I lift 3 days a week..do cardio 2 days and then take a long, moderate walk on the weekends. He has me on 1300 (or maybe 1400) calories rigt now but that was before I posted my pics. Now he says adamently that I do not need to lean out. So, I think in a few weeks we are going to up my calories. You know, after reading your posts and talking to CG, I really think that I've been eating too low calorie for too long and that maybe my body has plateaued or something. I really think switching it up with Zed' routine and also adding some calories might jolt it back into shock! With you reading my stats and seeing my pic what would be your thoughts and suggestions (seeing that you are into sports nutrition?) I'll take any advice/suggestions you've got!! Ha.

Also, I was taking the Kre-Alkalyn in the pill form!! You are the only other person (besides the guy that soldthem to me) that has ever heard of them. They gave me the worst headaches so I quit!! Tried it for a week or maybe longer. Maybe I wasn't getting enough water?

I'll have to definitely try vit B complext. I'm all about taking substances. Have to be legal because I'm going into the healthcare field, but I'd take them if I could!! :) But will definitely look into B. Thanks for any and all help. Thanks too for responding to my post. I appreciate it!! (Now you see why I couldnt' give you advice..I need too much myself!! )LOL
Click to expand...

I don't know what on earth happened to the website but the link stopped working for a while, I'm sorry I had to log in again.

I saw your picture, you look fairly lean to begin with! You also got some definition over there! You may think you're a beginner when it comes to planning but in fact you're one step ahead of this game so that's great! The routine you are planning to be on right now sounds great to me, keep it up. Put most of your energy on lifting, eat enough-I'd eat to maintain like I mentioned earlier, do fair amount of cardio. And YES it does take determination to up those calories, but remember one thing, whatever you gain, you CAN lose! Even if you went too much and gained a little bit of fat, you will NOTICE it and therefore you will be able to lose it any time! Whatever change you put your body though is under your control, you can stop, modify, and reverse. Those female bodybuilders under 10% body fat (almost impossible to achieve) do exactly that, they put on weight and add muscle/AND fat, then they go on a slight calorie-deficit to cut off the fat, and the net result is pure muscle! That's the art of bodybuilding. So don't be afraid, try to experiment what your body can handle. If you work hard enough, you should see promising results.;-)
 
caligirl85 said:
A lot of people would call it "starvation mode" although I don't necessarily believe in that for this type of situation (obviously it exists for the extreme cases) but I think Soccerfreak explained it beautifully. It's a really tough shift to think about eating more...almost like trying to tell yourself the earth is flat! LOL

You're doing great Jennifer!! The beauty of the process is you learn as you go and you find out what works for your body and what doesn't. You're off to a great start and we're all here cheering you on. :)
Click to expand...

Actually I agree, it does exist but I think it's sort of overhyped. I just wanted to bring her attention.
 
SnipersGirl said:
Jen... I am a firm believer in getting protein through cheeseburgers!!!! Haha.

I love reading all of the diet advice on here! I think if I read enough of it, I might actually start to do it without thinking. I have been off the wagon since about Wednesday, but I think I will jump back on tomorrow... I would say today but I just had an egg and cheese bagel sandwich and a chocolate croissant and I have two giant iced sugar cookies waiting for me when I wake up from my nap! :)

I feel super weird about posting pics too, but it is nice to get the feedback. I think I will post some more and photo shop them so I look like one of those people in the witness protection program that do television interviews!! Lol!

Hope everyone is having a wonderful day!!
Click to expand...

I saw your picture in the other thread and did I mention you are a BEAST?! Those biceps.... HOW?! I'm jealous lol!!
 
Glad you guys liked my diet talk. Thought I'd bore you actually lol. I'd put people to sleep when I talk about nutrition in real life so I guess I'm better off writing about it.
 
Lol I never even realized they were there until people started commenting on them. I am always surprised when someone says something about me having muscles... Maybe it's a weird body image thing or something, but I only feel like I have them when I am actually in the gym... Lol it's like they disappear or something when I walk out into the real world.

I have actually been lifting high reps with almost no weight for about a year and within the last three or four weeks just starting to add some weight to see what I could look like if I put some real effort into it...

So basically what I am saying is thank you for the compliment, and I have no idea exactly how the biceps got there! Haha

Welcome to EF :)
 
SnipersGirl said:
Lol I never even realized they were there until people started commenting on them. I am always surprised when someone says something about me having muscles... Maybe it's a weird body image thing or something, but I only feel like I have them when I am actually in the gym... Lol it's like they disappear or something when I walk out into the real world.

I have actually been lifting high reps with almost no weight for about a year and within the last three or four weeks just starting to add some weight to see what I could look like if I put some real effort into it...

So basically what I am saying is thank you for the compliment, and I have no idea exactly how the biceps got there! Haha

Welcome to EF :)
Click to expand...

Lol I think that's a pump you get while working out. I live for it although mine isn't nearly as good as yours apparently!--with all my strict planning and silly research. :-p Whatever you do, go for it!
 
Soccerfreak said:
I saw your picture in the other thread and did I mention you are a BEAST?! Those biceps.... HOW?! I'm jealous lol!!
Click to expand...

Ha!! She is a beast and I'm jealous!!! I keep trying to her secrets but so far it's been junk food and cheeseburgers!!! LOL. Just kidding snipes. Your body is what I'm trying to get to so you should Be proud...very proud!! I'm proud for you. Im waiting for the day that somebody comes up to me and asks I'd I complete. I'll
Grin like a jackass!! Keep up the awesome work snipes
 
Soccerfreak said:
Glad you guys liked my diet talk. Thought I'd bore you actually lol. I'd put people to sleep when I talk about nutrition in real life so I guess I'm better off writing about it.
Click to expand...

I love your diet talk...matter of fact I can't get enough of it. My mom is always asking me about what I eat, etc..I will start talking about it and what I'm trying to do and apparently go into a tad too much detail as she'll start noddin off.
 
Soccerfreak said:
Lol I think that's a pump you get while working out. I live for it although mine isn't nearly as good as yours apparently!--with all my strict planning and silly research. :-p Whatever you do, go for it!
Click to expand...

SF you look
Great!! Your planning is not silly and has done great things for you. The one thing the ladies on here (and gentlemen) have taught me is that we are all in progress and we are all moving forward in our goals. Like zed said there is no embarrassment!! Take that from me because as hard as I've worked and thought I was doing great..I got on these forums and realized that I had a LONG way to go before I get to where I want to get!! You guys all provide great motivation
For me!!
 
So everyone..help my
Little brain expand today..is the key to putting on muscle food? Meaning am if I want to put on muscle do I need to start eating more calories and make sure my protein intake is high? Is that they key? Educate me, you strong beastly ladies!!
 
Jen... It's funny cuz I typed this whole long response to your question and was like why in the world would she listen to me now that she knows what my diet consists of?!?!? Lol.

I know nutrition, but holy cow I can't follow it in my own life. Makes me feel like such a hypocrite. When I used to train, I would make meal plans for my clients... They would ask what my diet consisted of, and I had to lie... I couldn't dare tell them that I was eating Mc Donald's three times a day!!! Lol.


Today is a new day, and I am going to give it another shot!
 
jennifer778 said:
So everyone..help my
Little brain expand today..is the key to putting on muscle food? Meaning am if I want to put on muscle do I need to start eating more calories and make sure my protein intake is high? Is that they key? Educate me, you strong beastly ladies!!
Click to expand...

LOL....
In a word .....YES!
Chika wether you wanna cut or add mass it is always DIET first, workout second and rest! Thats it gurl, thats how it works for everybody, thats all there is to it.:)
 
Just wanted to reproduce this here, in case you didn't see it in your thread in the other forum section. There were some quotes of things you said, which I included in the other post for context, that were not reproduced below.

_cato_ said:
Ah I see. Yes it is fine to do it that way. Technically that would be conjugate periodization (ie working on training more than one thing at a time) vs more traditional block or linear periodization where you might do 8 weeks of 3x10, 8 weeks of 3x3, etc



I think the lower body lifts, particular variations on the three you listed above tend to be the best from a fat burning and overall muscle building perspective. Getting your leg limit strength up will make you faster on the field as well. If you wanted to go with a traditional bodybuilder type routine for a "leg day," you'd probably want something like 5 exercises in there, split up between quads, hams, glutes, calves. One good idea for you might be putting one squat variation and one deadlift variation, one single leg lift variation, and one calf lift variation in each lower body workout. Since you hit it twice a week, you can have one day focused on glute/hamstring and one more focused on quad. So, just a suggestion, but what I would do on my arm/leg day if I were you would probably be something like:

Leg/Arm D1:

Legs:

Squat 5x5
Romanian Deadlift (or stiff legged or good morning or pullthroughs) 3x8-10
Walking DB Lunges 3x8-10 each leg
Standing Calf Raise 4x6-8

Leg/Arm D2:

Leg:

Front Squat 5x3
Deadlift 5x5
Bulgarian Split Squats 3x8-10 each leg
Sitting Calf Raise 3x8-10

For arms, maybe cut your exercises to four total? two of each?




You can do back first before chest on the upper body day if you want to focus on it. Maybe add in another exercise like some sort of pull down or dumbell row also, depending on your energy level when doing these workouts.
Click to expand...
 
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