ladys stats....can anyone help?

[ladyluck]

ok....Not really sure exactly what kind of stats everyone is talking about me posting so if I leave something out just ask and I will inform. I work out two times a day during the week except on wen. and I only workout once. Weekends are off day.....do most people workout through the weekend?
Monday-legs
Tuesday-chest
Wen-off day(unless I go in and do a little light ab work or something)
Thurs-bis tris and shoulders
Friday-back
I do weights in the morning, but someone posted a reply on the diet board that it is best to do cardio in the a.m. Do you all agree? Also in the a.m. each day I do some type of ab workout.
In the evenings I do cardio for about 60 min. I usually do that five days a week.
Physical stats:
I am about 5 ft 10 and weight about 167 lbs.
I don't know what my body fat % is. I can say that I have been working out really hard lifting and have gained a goodly amount of mucsle.
My diet.....that is where it gets sticky. I have never found a good one for me so I just started to try and eat more clean foods. I need lots of help with diet. What do you all do for this?
Well I don't really know of anything else to tell you so if I left something out just let me know. thanks for all the help....Lady

 

[Phemomena]

to start out with, you should get a bodyfat testing, most gyms will pinch ya with the calipers for free (i swear some of those guys get off on it....) you'll never know how to get where you're going if you have no idea where you are now right??

umm, i hope you are eating enough clean food for your activity, which is quite a bit, you may want to switch the cardio and weights around for two reasons 1) fat burning potential is higher in the morning, read Warlobo's 30+30 post and 2) you'll need the proper fueling to lift weights effectively, often people don't eat enough of the right foods in the mornings...

that being said and done, if what you are doing is working for you right now, don't change it... but if you have plateaued, such a switch will probably help jump start your routine again...

you should probably post what you eat on an average day, we can't really make recommendations unless we know where your starting from.... list everything that you would normally consume (on average)... diet and proper rest make up a large portion of this game...

as for working out on the weekends, i personally view weekends as just another week day and change my split quite often so that yes, my workouts fall on weekends... but i do try to take one or two weekend days a month completely off... that's just me personally, again, if what you are doing is working for you, stick with it for awhile, i find change is my biggest motivator so i have to do different things at different times to really help my body respond...

well, i hope that helped a little, let us know what you eat and we'll respond to that...


(oh, good idea putting legs on Monday's!, betcha the squat rack is empty then eh?? try finding a bench though... good luck!!)

phem

 

[keiko]

There a number of very rough BF calculators on the 'net. Look for one that takes thigh and calf measurements(I know they're only a vague approximation, but they'll do until you can get a caliper test.)

I use an online site called FitDAy to monitor what I eat--largely to see that I eat enough. I eat an Isocaloric diet-- here's a link that explains a number of good ways to eat:

http://home.earthlink.net/~vinnyi/dieting/diets.htm

 

[ladyluck]

diet

Thanks to all those that have replied and offered me some great advice. Some asked me for my daily diet.....don't anyone laugh at me because I have a hard time planning a diet and I never know what foods to eat. I usually wake up in the mornings and have some type of yogurt or cereal, then for lunch I have been eating a frozen dinner that weight watchers puts out called smart ones( I know they probably don't have the nutrients that I need in my diet, but I am wanting to lose weight and didn't know what else I could take to work that would be some what healthy for me)for dinner I usually have something like a chicken breast and rice or pasta. If I get hungry during the day for a snack I may eat peanut butter crackers, but they have a lot of fat in them so I try to stay away from those as much as possible. As you can see I am struggling in this department and don't really know what foods to include in my diet that allows me to lose weight but gain muscle. That is why I am here asking for help.....so all the advice I can get will be appreciated. I don't have a diet that I can tell you I stick to everyday, because it differs from day to day. I am willing to start on a more firm diet that only allows me certain foods each day. I just need a little advice on what types of foods to try. Is there such a thing as losing weight and gaining muscle at that same time? thanks for all your help. Lady

 

[keiko]

It's possible to burn fat and gain muscle at the same time, but it takes planning and discipline.
You need to plan out your food in advance. Do a search here or check out the diet board. I think bikinimom posted a food plan for Star within the last month.

You probably aren't eating enough. I try to eat 10-12 cals per pound of bodyweight with 1 gram of protein per pound. I have 1 cheat meal a week and I go up to about 22-2500 cals for that day (I'm hypothryoid and 48, so my cals are a little lower than most people here.)

You want to incorporate good fats into your diet--nut oils, avocado, olive oil, flax oil, etc. Your carbs should be complex--yams, oatmeal, leafy green veggies, brown rice.

Do a search or just read most of the old posts and you'll find tons of good info.

 

[Phemomena]

okay... as far as your diet goes, you need to break down your meals, eat 5-6 small balanced meals a day... each meal should have a carb, protein and some fat (Yes, FAT) good fats are not bad for you (such as flax seed, all natural peanut butter (not skippy, kraft etc)...

there has been many posts on what are good foods to eat (recently there was one that had a title of 'lists of carbs..."or something like that... it should still be on this page...

as far as specifically what you are eating, for breakfast, most cereals/yogurts are full of sugar (ick), try some slow cooking oats, egg whites ect.... all brand, and shreaded wheat are good cereals if that's your thing...

frozen dinners are often high in preservatives, sodium and low in nutrients... try preparing a salad and chicken breast and bring it in with you..

peanut butter, as said before is a great source of healthy fats.. i go through about 2 jars a week... the crackers are probably the part you can do without...

basically aim to have a clean diet with unprocessed foods, get more lean protein, more veggies, more good slow burning (complex) carbs (sweet potatoes, oatmeal etc) more healthy fats and less of the other stuff that doesn't really fit in here...

try to plan your days food the day before, prepare enough for the next days' lunch when you're cooking... pack it up and your good to go, you may not be able to do it every day, aim for 2 days at first and work up until you find you're sick of those frozen meals (and you will be!!)..

as for loosing fat and gaining muscle, i believe that, until you have reached a point where you are taking your body out of its comfort zone, yes this is possible... but as you progress and have been lifting for years, this will be difficult to do without anabolic supplementation... as far as things go for most people, food is the most anabolic substance you can find, if you eat properly and lift heavy, you will add muscle... muscle, being metabolistic, will help you burn fat... other things that may help are eca stacks (to help burn the fat), whey protein powders (to help increase your protein intake), creatine (to help increase muscle mass), glutamine (to help speed recovery) and a good multivitamin (which i hope you are taking already).

you will have to do plenty of adjusting and tweaking of your diet/routine to make the most out of it for your own body... its really a personal thing and we can only give you guidelines, take our advice and make it work for you... get to know your body, how you respond to things, play with food ratios and really make the time to figure out exactly what works for you... keep a food log and a training log that you can refer back to and track your progress...

good luck!!!

 

[Phemomena]

Oh, and get lots of rest, remember, muscle grows outside of the gym, not inside... this is why i'm off to bed.. g'night

 

[ladyluck]

thanks

Thanks for all the help....If anyone else thinks of something to add your advice will be appreciated. Lady

 

[ladyluck]

bump

bump

 

[KBgrl]

u can get some good info on the for beginners post.