New member....gym rat but want to go further.....any advice?

[jennifer778]

Hey ladies...

My name is Jen and I am new to the community as of today. It seems like you have a great group here and wanted to introduce myself and also ask for any advice.

Just turned 33. 5'9 and 142 lbs. Have always been active and in good shape, but I want more. Took a year or so off due to injuries from an accident. I'm back and have been working out for about 1 year about 5-6 days per week, about 1.5 hours per day. Typically do 30-40 mins of weights and 40 minutes of cardio (sprints, StairMaster). I am lean. I have just a tad (like a kindergardener's) bit of definition. I want more. Feel like I have about 1/2 -1 inch of fat to lose, especially around my stomach. I have long legs..short torso so it gathers there first.

Sorry to ramble on....I want to go further, get harder...Want to lean out but get bigger muscles/definition. I know I'm working out hard enough...my diet must be killing me. Eat about 1500-1600 per day.

I'll take any advice on diet...(like what you ladies eat on a daily basis)...supplements....(should I be taking some to help aid in definition - I take whey protein).....routines/cardio?

Sitting here with my fingers crossed...Let me have it! Thanks for reading.

j-lowe

 

[dmk777]

Hey ladies...

My name is Jen and I am new to the community as of today. It seems like you have a great group here and wanted to introduce myself and also ask for any advice.

Just turned 33. 5'9 and 142 lbs. Have always been active and in good shape, but I want more. Took a year or so off due to injuries from an accident. I'm back and have been working out for about 1 year about 5-6 days per week, about 1.5 hours per day. Typically do 30-40 mins of weights and 40 minutes of cardio (sprints, StairMaster). I am lean. I have just a tad (like a kindergardener's) bit of definition. I want more. Feel like I have about 1/2 -1 inch of fat to lose, especially around my stomach. I have long legs..short torso so it gathers there first.

Sorry to ramble on....I want to go further, get harder...Want to lean out but get bigger muscles/definition. I know I'm working out hard enough...my diet must be killing me. Eat about 1500-1600 per day.

I'll take any advice on diet...(like what you ladies eat on a daily basis)...supplements....(should I be taking some to help aid in definition - I take whey protein).....routines/cardio?

Sitting here with my fingers crossed...Let me have it! Thanks for reading.

j-lowe

Hey Jen welcome to ef! I'm not the best person to give diet advice but just wanted to check are you taking enough protein? I believe it's a gram of protein for each lb of body weight. ( I think any way someone could correct me their).
Also if your considering taking the step of steroids myself and some the other girls on here have day to day posts of various cycles they could be of interest to you. And one more thing at the begging of the forum they have stickys there full of great advice from some the really knowledgeable ladies off the forum.
Good luck and don't worry some one will be along to push you in the right direction.

Donna

 

[jennifer778]

Hi Donna! Thanks for reading my post and replying. I really appreciate it. I my protein intake ranges from 80-100 each day. So do I need to be getting about 140 grams per day? If so, then I definitely need to get more. Talk to me about steroids. What kinds are out there? I am completely new to this but know that my desire and dedication is there so just need to be pointed in the right direction. Can you tell me about cycles?

So, Donna (and ladies)...what is it I'm missing to push my body to that next level?

I'm ready for some help! Again thanks for the welcome. I'm glad to be here. I am so encouraged and motivated by all of yalls pics!! You all look amazing!!! Wow!!

jen

 

[dmk777]

Hi Donna! Thanks for reading my post and replying. I really appreciate it. I my protein intake ranges from 80-100 each day. So do I need to be getting about 140 grams per day? If so, then I definitely need to get more. Talk to me about steroids. What kinds are out there? I am completely new to this but know that my desire and dedication is there so just need to be pointed in the right direction. Can you tell me about cycles?

So, Donna (and ladies)...what is it I'm missing to push my body to that next level?

I'm ready for some help! Again thanks for the welcome. I'm glad to be here. I am so encouraged and motivated by all of yalls pics!! You all look amazing!!! Wow!!

jen

Hey no problem at all Hun.
Well I'd say yeah up your protein intake to 140g ,
Eat less more lol meaning eat smaller amounts every 3-4 hours protein with each meal.
I go 40% protein 40% carbs 20% fats usually but ATM I'm doing 50% protein 30%carbs 20 fats as I'm cutting.
Well as for steroids there's a perfect sticky on the board I wouldn't be confutable about giving advice on steroids as I only know my own experiences with them. I've got two posts on here. Deca cycle & winny/var cycle both are day to day on these cycles they could be helpfull.
There are some great lasses on here who will be more experienced on the steroid side of things.

Kind regards

Donna

 

[jjtt]

Hey ladies...

My name is Jen and I am new to the community as of today. It seems like you have a great group here and wanted to introduce myself and also ask for any advice.

Just turned 33. 5'9 and 142 lbs. Have always been active and in good shape, but I want more. Took a year or so off due to injuries from an accident. I'm back and have been working out for about 1 year about 5-6 days per week, about 1.5 hours per day. Typically do 30-40 mins of weights and 40 minutes of cardio (sprints, StairMaster). I am lean. I have just a tad (like a kindergardener's) bit of definition. I want more. Feel like I have about 1/2 -1 inch of fat to lose, especially around my stomach. I have long legs..short torso so it gathers there first.

Sorry to ramble on....I want to go further, get harder...Want to lean out but get bigger muscles/definition. I know I'm working out hard enough...my diet must be killing me. Eat about 1500-1600 per day.

I'll take any advice on diet...(like what you ladies eat on a daily basis)...supplements....(should I be taking some to help aid in definition - I take whey protein).....routines/cardio?

Sitting here with my fingers crossed...Let me have it! Thanks for reading.

j-lowe

Hi and welcome,
Like the other girls said, you're not getting enough protein. There is no secret to getting big it only comes with hard work and the basics. Protein, Hard heavy weights and quality recovery time. I am willing to bet you have got comfortable in your routine at the gym. That won't get you big. I suggest going back to basics, maybe doing a 5x5 and starting out from scratch doing heavy compound exercises. I would suggest giving it your 200 % effort for a couple more years until you see the limits of your genetic ability to grow until you start steroids. There are so many ways to complicate going to the gym and really there is only one way to get larger muscles- too stress them considerably until they rip, and then rest them until they get bigger while eating enough protein to repair them.
Your cardio is damaging your ability to get larger as well. You can't have it all, you can focus on aerobic exercise which will eat your muscle mass, or you can focus on building your muscle mass and leaning out through diet and through lifting weights heavy and hard enough to stimulate your natural growth hormone, lactate threshold, and metabolism.
Just my opinion, whatever you end up doing, good luck to you

 

[dmk777]

Hi and welcome,
Like the other girls said, you're not getting enough protein. There is no secret to getting big it only comes with hard work and the basics. Protein, Hard heavy weights and quality recovery time. I am willing to bet you have got comfortable in your routine at the gym. That won't get you big. I suggest going back to basics, maybe doing a 5x5 and starting out from scratch doing heavy compound exercises. I would suggest giving it your 200 % effort for a couple more years until you see the limits of your genetic ability to grow until you start steroids. There are so many ways to complicate going to the gym and really there is only one way to get larger muscles- too stress them considerably until they rip, and then rest them until they get bigger while eating enough protein to repair them.
Your cardio is damaging your ability to get larger as well. You can't have it all, you can focus on aerobic exercise which will eat your muscle mass, or you can focus on building your muscle mass and leaning out through diet and through lifting weights heavy and hard enough to stimulate your natural growth hormone, lactate threshold, and metabolism.
Just my opinion, whatever you end up doing, good luck to you

Great advice there jjtt !
Yeah Jen I so would recommend taking amino acids the essential ones there great for muscle recovery especially now that your going to be hitting it hard.
I agree with jjtt's advice bout the 5x5 I just got that advice from Zedhed and been working it for the past moth with great results as my body was so used to my old way of training it stopped been so affective .
I really believe if you up you protein and maybe drop Zed a pm he could arrange a training guide for you along with the sups we spoke about That you will see some great gains in strength and size.

Feel free to ask away if you need any more advice.
And good luck please keep us posted.

And one more thing always take pics every week you can see the results infront of you that way it's good for your determination !

Donna

 

[jennifer778]

Hi and welcome,
Like the other girls said, you're not getting enough protein. There is no secret to getting big it only comes with hard work and the basics. Protein, Hard heavy weights and quality recovery time. I am willing to bet you have got comfortable in your routine at the gym. That won't get you big. I suggest going back to basics, maybe doing a 5x5 and starting out from scratch doing heavy compound exercises. I would suggest giving it your 200 % effort for a couple more years until you see the limits of your genetic ability to grow until you start steroids. There are so many ways to complicate going to the gym and really there is only one way to get larger muscles- too stress them considerably until they rip, and then rest them until they get bigger while eating enough protein to repair them.
Your cardio is damaging your ability to get larger as well. You can't have it all, you can focus on aerobic exercise which will eat your muscle mass, or you can focus on building your muscle mass and leaning out through diet and through lifting weights heavy and hard enough to stimulate your natural growth hormone, lactate threshold, and metabolism.
Just my opinion, whatever you end up doing, good luck to you

jjtt---

thanks so much for your post!! You and Donna are wonderful!! I like your opinion and will definitely follow it. That's why I'm here...to get some help and guidance ( I would love to help some folks out in the process but I'm afraid I'm not as advanced as yall..yet!!LOL) I agree that it is so easy to get things complicated in the gym. I have had no one to ask until now, so I've just been winging it, along with the help of research, magazines, etc. I think some things are so deceiving about working out...some of these magazines and commercials make it out like you can become ripped in months and I just don't buy that garbage. I have definitely gotten too comfortable.

Ok more questions: (sorry if these seem elementary...like I said I've been winging it on my own)

What is a 5 x 5?

Can you give me an example how I can lean out with my diet? (Like one day of what I should eat/how often)

How much cardio should I do (or limit myself to) as to not eat my muscle?

Another stupid question: So, it truly takes years (at least several good years) for one to reach their maximum potential in terms of muscles, is that what I'm hearing? If so, that makes sense to me. Again, sometimes I get caught up in the "look like this in only 12 weeks" and it discourages me because I'm thinking "sh*t, I'm working my butt off without those kinds of resutls!"

Any other opinions? I think your opinions are right on! Thanks again for the help. Sorry to have so many questions!

jen

 

[jennifer778]

Great advice there jjtt !
Yeah Jen I so would recommend taking amino acids the essential ones there great for muscle recovery especially now that your going to be hitting it hard.
I agree with jjtt's advice bout the 5x5 I just got that advice from Zedhed and been working it for the past moth with great results as my body was so used to my old way of training it stopped been so affective .
I really believe if you up you protein and maybe drop Zed a pm he could arrange a training guide for you along with the sups we spoke about That you will see some great gains in strength and size.

Feel free to ask away if you need any more advice.
And good luck please keep us posted.

And one more thing always take pics every week you can see the results infront of you that way it's good for your determination !

Donna

Thanks ladies...I am so excited by your responses. It lets me see what I need to add/change/etc...

So, to be clear.......I should be getting aabout my body weight in protein?

What type of amino acids?

I will definitely contact Zed!

THANKS SO MUCH!!

 

[dmk777]

jjtt---

thanks so much for your post!! You and Donna are wonderful!! I like your opinion and will definitely follow it. That's why I'm here...to get some help and guidance ( I would love to help some folks out in the process but I'm afraid I'm not as advanced as yall..yet!!LOL) I agree that it is so easy to get things complicated in the gym. I have had no one to ask until now, so I've just been winging it, along with the help of research, magazines, etc. I think some things are so deceiving about working out...some of these magazines and commercials make it out like you can become ripped in months and I just don't buy that garbage. I have definitely gotten too comfortable.

Ok more questions: (sorry if these seem elementary...like I said I've been winging it on my own)

What is a 5 x 5?

Can you give me an example how I can lean out with my diet? (Like one day of what I should eat/how often)

How much cardio should I do (or limit myself to) as to not eat my muscle?

Another stupid question: So, it truly takes years (at least several good years) for one to reach their maximum potential in terms of muscles, is that what I'm hearing? If so, that makes sense to me. Again, sometimes I get caught up in the "look like this in only 12 weeks" and it discourages me because I'm thinking "sh*t, I'm working my butt off without those kinds of resutls!"

Any other opinions? I think your opinions are right on! Thanks again for the help. Sorry to have so many questions!

jen

Did you manage to find the stickys chic? There are loads of recipes ect on there.
Here's a great link by Radar

http://www.elitefitness.com/forum/a...-build-muscle-loose-fat-then-read-712503.html

The amino acids are great bcaa's the essential amino acids.
Leaning out will come when you build up your diet and protein radar is great with the diet part im sure if you read the link I posted you could sort put a mean diet from this and if you need further help maybe you could pm Radar .

5x5 means less reps but heavier weights to cause more strain on your muscles.

I was doing 3 sets 10 reps for years and last month Zed said to change to 5x5 and because there less reps its so much easier to add lots more weight = better results!!

Sometimes while your training it's not easy to see much difference just by eye. Best to take regular pics you'll be surprised with the results !

Yes it is right that it takes years however don't loose faith because I'm 100 % when you tweak your training & diet along with you determination you'll be amazed at the results. And soon as you start to see it in front of you that's enough to push you to the extremes you can't beat the buzz haha.

Donna

 

[dmk777]

One more great post !!

http://www.elitefitness.com/forum/w...dybuilding-training/steroid-faq-s-650939.html

Don't worry Jen we will look after you here !!
Donna

 

[zedhed]

Hey ladies...

My name is Jen and I am new to the community as of today. It seems like you have a great group here and wanted to introduce myself and also ask for any advice.
Hey sista Welcome to EF and we are glad to have you here with us.
You have questions and you came to the right place. Lots of really gr8 peeps on here that wanna see you be successful with your health and fitness goals.
Ask all the questions that you have and the diet section is gr8 too.

Just turned 33. 5'9 and 142 lbs. Have always been active and in good shape, but I want more. Took a year or so off due to injuries from an accident.
Just basically what got broke?
I'm back and have been working out for about 1 year about 5-6 days per week, about 1.5 hours per day. Typically do 30-40 mins of weights and 40 minutes of cardio (sprints, StairMaster). I am lean.
You sound leas sista but to gain muscle we gonna have to cut back on the cardio a bit.
I have just a tad (like a kindergardener's) bit of definition. I want more. Feel like I have about 1/2 -1 inch of fat to lose, especially around my stomach. I have long legs..short torso so it gathers there first.

Sorry to ramble on....I want to go further, get harder...Want to lean out but get bigger muscles/definition. I know I'm working out hard enough...my diet must be killing me. Eat about 1500-1600 per day.
Believe it or not pumping weights will burn more cals for a longer period of time then any cardio. With cardio when you quit the caloric consumption quits too. With the weights it lasts for several more hours.

I'll take any advice on diet...(like what you ladies eat on a daily basis)...supplements....(should I be taking some to help aid in definition - I take whey protein).....routines/cardio?

Sitting here with my fingers crossed...Let me have it! Thanks for reading.

j-lowe

More to come sista!

 

[zedhed]

This is my fav and the program I use for size and strength.

StrongLifts 5x5: Ultimate Strength & Muscle Building Program | StrongLifts.com

That is a 5x5 program.
It works extremely well if you follow it and dont change anything. But you have to eat to support the program too sista.

 

[jennifer778]

More to come sista!

Hey Zed. thanks for the comments...I appreciate it.

What got broke? Well, do you mean why I want to go further or injuries from the wreck? I was in a head-on collision in Oct. 09. Broke just about everything on the left side. All is healed and fine now...Why do I want to go further? Meaning what's broke...I want more. I used to work out with several guys when I was in college and I got big (for me). I was extremely lean (and come to think of it, we never did cardio..just straight two hours of lifting) but had really great muscles. I just love my body with muscles. I've been working out heavily for the last year but I haven't gotten what I wanted. Yeah, I'm in shape compared to the average joe, but, like I said..I know my body is capable of more. Also, I have like 1/2 inch of fat I need to lose (thighs, waist especially) and by god, I want it gone!!

I think you all have hit it on the head and made me realize that I am doing too much cardio. How much cardio should I be doing? Should I do cardio everyday or no?

Also, I need to start lifting heavier weights, right? I've been doing 10-12 reps per set. So, I need to do heavier weights with less reps.

thanks everyone!! you've been a freakin huge help.

 

[zedhed]

Ok jenn, there are the basics for you.
With where you are right now I dont really feel that you are ready for or really need chemical enhancement. What I do think you need is a whole lot of reading and education, and that is exactly where we all started me included.

What I would really like to see you do is to up your protein intake right now to 1 grm of protein per pound of body weight per day. This is total protein for the day.
Learn about diet in the diet section and ask questions.
Begin the SL 5x5 on your very next workout.
Run that for 2, 12 week sessions with one week rest between them.
Then see how you look as compared to now.
This means you take pics you know but you dont have to post them if you dont wanna.
Also reduce your cardio to the following,
1, 30 min walk per day.
A run on the weekends, long and slow.

Your comments and questions here.

 

[caligirl85]

Hey girl...got your pm and will answer ya here but feel free to pm me again as well.

I think you need to start by defining your goal and your time frame. Most people will either "cut" or "bulk"...so you either focus on losing that last bit of fat or focus on building the muscle. You can also look at doing both at the same time, more of a recomp, but the results are generally slower. It sounds like you are a little bit stuck and working hard but not getting the results you want.

Either way, I don't think you're eating enough and your macros would be off...meaning, like the others have said, not enough protein.

If you already have a routine in place for diet and training, you could post it up and we could assist you in tweaking it. Sometimes that's easier then re-doing the whole thing and starting from scratch.

 

[jennifer778]

Hey girl...got your pm and will answer ya here but feel free to pm me again as well.

I think you need to start by defining your goal and your time frame. Most people will either "cut" or "bulk"...so you either focus on losing that last bit of fat or focus on building the muscle. You can also look at doing both at the same time, more of a recomp, but the results are generally slower. It sounds like you are a little bit stuck and working hard but not getting the results you want.

Either way, I don't think you're eating enough and your macros would be off...meaning, like the others have said, not enough protein.

If you already have a routine in place for diet and training, you could post it up and we could assist you in tweaking it. Sometimes that's easier then re-doing the whole thing and starting from scratch.

Hey caligirl..

thanks for the response. I sent you a pm as well. with more questions, of course!!

You are exactly right...I'm working really hard but not getting the exact results I want. I feel like I should be fat free and getting bulkier, so I'm in a tailspin trying to pinpoint what's been holding me back or what I need to tweak.

I've been thinking...my first goal is to lose this fat. That is first and foremost. How do I do that?

Here's what I typically do...eat...

Go to gym 4-6 days per week and do 40 minutes or so of weights and 30-40 minutes of cardio.
For weights I typically do 1-2 workouts of triceps and chest..1-2 workouts of biceps, shoulders, and back...1 or 2 workouts of legs...Typically do about 3 to 4 different types of exercises for each body part. 10-12 reps.

I was eating 1200 calories per day..then upped it to 1600 and I feel like I'm gaining my fat back again. Although I must say that when I was only eating 1200 there were hardly any carbs in there...so now that I'm eating carbs again I think that's why the weight is going back up...I'm being really honest..I think my diet sucks. I THINK I'm eating good, but I think I do more cheating than not. So right now I'm eating about 1500-1600 calories.

I weight 144 pounds. Eating only about 80-100 g protein per day (sometimes less).

Typicallly I eat:
breakfast: shredded chicken on wheat flat bread or several egg whites on flat bread with hummus
snack: protein shake (optimum nutrition..24 grams protein..whey)
lunch: more egg whites or chicken or a salad
snack: sometimes skip it or sometimes another protein shake
dinner: typically an egg white omelet with some cheese and some veggies (or just the omelet)

I have a bad habit of throwing in some cheat meals...every couple of days. That's probably no good.

Hope this helps in terms of what I am eating/training. Thanks for all of your help!

 

[jennifer778]

Hey Donna..I did find the stickys. I appreciate it. I have spent all day looking at them, trying eagerly to learn. I am feverish!! I will have to look into the amino acids. How long you been working out? thanks for all of the advice.

 

[dmk777]

Hey Donna..I did find the stickys. I appreciate it. I have spent all day looking at them, trying eagerly to learn. I am feverish!! I will have to look into the amino acids. How long you been working out? thanks for all of the advice.

You have the main thing that's the drive to go further. Ive been lifting 5 years but only 3 solid due to injury to my shoulder.
All thus advice I'd spot on I was like you just a couple months back I had sooooo many questions but no answers most my friends are men so can't always get the answers from them as there body's and needs a far different from our. So when I stubbled across EF I fired ?s non stop still do lol. That's ok though because that's part the learning process . On my deca cycle post that's my average daily workout and week by week progress from doing 5x5 training as Zed recommend it's what my body need a break from the norm.
Georgia? Is that in America ?

Donna

 

[jennifer778]

You have the main thing that's the drive to go further. Ive been lifting 5 years but only 3 solid due to injury to my shoulder.
All thus advice I'd spot on I was like you just a couple months back I had sooooo many questions but no answers most my friends are men so can't always get the answers from them as there body's and needs a far different from our. So when I stubbled across EF I fired ?s non stop still do lol. That's ok though because that's part the learning process . On my deca cycle post that's my average daily workout and week by week progress from doing 5x5 training as Zed recommend it's what my body need a break from the norm.
Georgia? Is that in America ?

Donna

I must definitely have the drive. I"m like a dog on a hunt..when I put my mind to something, I'll figure out how to do it. EF has been great (so have you)!! I definitely have tons of questions and everyone here has been great so far. I appreciate yall putting up with me!
You are right...it's like we have a lot of questions but really no one to ask them and get good, knowledgeable answers. I have asked a few folks at the gym and either they look at me like I've got two heads or they start rambling and I regret asking. It's almost like they don't want you to figure how to better yourself. Just my opinion. I have been searching desperately trying to find someone to ask these questions to, so you guys are lifesavers!!

Yep, Georgia is in the US. I am definitely a southern girl. Got the redneck accent to prove it! LOL!! It's not really redneck..I'd like to call it southern belle. I've got friends that are from the UK (where the husband and his family are...from Birmingham). About where do you live in the UK?

 

[dmk777]

That sounds allot like me lol I don't do things by halfs it's full on or nothing for me haha!
Well you definitely came to the right place for answers you will fit right in here hun.
I thought you had the southern twang in your posts lol great acccent, Birmingham yeah that's way down the country from me iv'e never been there im a good old Geordie girl living in a little village just outside of Durham now though .. I love it here really quiet great for walking out with our dog cycling ect really historic place once belonged to the romans! haha

Donna

 

[jennifer778]

That sounds allot like me lol I don't do things by halfs it's full on or nothing for me haha!
Well you definitely came to the right place for answers you will fit right in here hun.
I thought you had the southern twang in your posts lol great acccent, Birmingham yeah that's way down the country from me iv'e never been there im a good old Geordie girl living in a little village just outside of Durham now though .. I love it here really quiet great for walking out with our dog cycling ect really historic place once belonged to the romans! haha

Donna

LOL!! I definitely have a twang! Where you live sounds beautiful!! what is a Geordie girl? Is that the name of the village? (sorry I'm ignorant on locations).

 

[dmk777]

LOL!! I definitely have a twang! Where you live sounds beautiful!! what is a Geordie girl? Is that the name of the village? (sorry I'm ignorant on locations).

Thank you. That's what they call us lot from the north east lol. Newcastle way !! But now living nearer Durham.

 

[jjtt]

jjtt---

thanks so much for your post!! You and Donna are wonderful!! I like your opinion and will definitely follow it. That's why I'm here...to get some help and guidance ( I would love to help some folks out in the process but I'm afraid I'm not as advanced as yall..yet!!LOL) I agree that it is so easy to get things complicated in the gym. I have had no one to ask until now, so I've just been winging it, along with the help of research, magazines, etc. I think some things are so deceiving about working out...some of these magazines and commercials make it out like you can become ripped in months and I just don't buy that garbage. I have definitely gotten too comfortable.

Ok more questions: (sorry if these seem elementary...like I said I've been winging it on my own)

What is a 5 x 5?

Can you give me an example how I can lean out with my diet? (Like one day of what I should eat/how often)

How much cardio should I do (or limit myself to) as to not eat my muscle?

Another stupid question: So, it truly takes years (at least several good years) for one to reach their maximum potential in terms of muscles, is that what I'm hearing? If so, that makes sense to me. Again, sometimes I get caught up in the "look like this in only 12 weeks" and it discourages me because I'm thinking "sh*t, I'm working my butt off without those kinds of resutls!"

Any other opinions? I think your opinions are right on! Thanks again for the help. Sorry to have so many questions!

jen

Hi,
You said you wanted larger muscles, so this is what I am tailoring that to. If you simply wanted to lean out and have smaller muscles, this is not ideal- I would recommend something different.
The Stronglifts program was exactly what I was going to recommend. It;s five compound movement exercies that you do 5 sets on. You alternate between two workouts.
Proper form is the most important thing because you could really hurt yourself if you round your back during squats or deads.
Start out light the first couple times to really lock in that form. Try to add 5 lbs on the next time you do that exercise. If you have no idea what muscles you are supposed to be working with these exercises you must backtrack and look at an anatomy book.
You will know you are doing it properly when you feel the muscles working that you are supposed to be working. Your arms will get indirectly worked out with these exercises, don't throw in a lot of bi and tri exercises or you will be overtraining.


StrongLifts 5x5 Workout A- Squat, Bench, BB rows
StrongLifts 5x5 Workout B- Squat, Overhead press, Deadlift

Squats: How to Master Proper Exercise Technique Once and For All | StrongLifts.com

How to Deadlift: Definitive Guide to Mastering Technique | StrongLifts.com

How to Master The Bench Press | StrongLifts.com

How to Master The Overhead Press | StrongLifts.com

7 Powerful Tips To Master Perfect Barbell Row Technique | StrongLifts.com

As far as diet goes, it really depends on you and how your body responds to certain foods. Just looking at your diet, it looks really boring and it's no wonder you are cheating so much.
So if you want to lose the fat first you are going to have to be strict with yourself. You can only cheat one meal a week. The rest of the time you have to eat way more vegetables- they will fill you up more. I would forget any nonsense you hear about fruit being high on the glycemic index and include some fruit in your diet.

This is just what I would do to lose fat quickly.
Sample diet:
breakfast:
egg white omelet (6 egg whites is just over 20 grams protein) with at least a cup of cooked vegetables (could be mushrooms, red pepper, brocolli, green pepper, onion, tomato- what ever you like) No cheese.
half a grapefruit or an apple

snack: protein shake if you're hungry, nothing if you're not

lunch:
5 oz steamed fish or baked skinless chicken or lean beef on greens with vegetables (tomato, green pepper, cucumber). You can put Mrs. dash or salt and pepper on it. No butter or oil

snack: protein shake and six unroasted (raw)almonds

dinner:
a large salad topped with 5 oz tuna or chicken or cubed lean beef or 6 hard boiled egg whites
you can have one tsp. olive oil with lemon juice or vinegar.
or lean beef/chicken/fish with steamed vegetables and no butter, just seasoning

before bed: half a cup of low fat cottage cheese

This sample diet has 1500 calories approx with a macro split of 50% protein,. 40 percent carb, 15 % fat. Notice however that there is a lot of carbs via vegetables, but no grains. You will feel filled up from the vegetables. There is 178 grams of protein. 57 grams of carbs, 17 grams of fiber (take a supplement), 66 grams of fat , mostly monounsaturated.
You cannot drink anything that has added sugar. You can put cream in your coffee if you must.
For your cheat meal, anything goes, but only at one meal a week.

Yes, it takes a long time to change your body. If it were easy, everyone would do it.
You can actually lose fat quicker than it takes to put muscle on, so I'd lose the fat first.
As for the cardio question, I recommend you look into training in intervals if you do cardio at all. This is really only if you are reasonably fit to begin with as it will jack your heart rate up quickly. You want to work at 85% of your maximum heart rate in short bursts which will increase your lactate threshold. For example, running flat out for a minute, then walking for a minute, repeating ten times. This is incredibly painful at first, and so if you are not into intense nausea and pushing your body's limits, you can simply stick with the 5 x5 as heavy as you can. of course, some of us love that sick sore feeling, and so you may too.

 

[jennifer778]

Hi,
You said you wanted larger muscles, so this is what I am tailoring that to. If you simply wanted to lean out and have smaller muscles, this is not ideal- I would recommend something different.
The Stronglifts program was exactly what I was going to recommend. It;s five compound movement exercies that you do 5 sets on. You alternate between two workouts.
Proper form is the most important thing because you could really hurt yourself if you round your back during squats or deads.
Start out light the first couple times to really lock in that form. Try to add 5 lbs on the next time you do that exercise. If you have no idea what muscles you are supposed to be working with these exercises you must backtrack and look at an anatomy book.
You will know you are doing it properly when you feel the muscles working that you are supposed to be working. Your arms will get indirectly worked out with these exercises, don't throw in a lot of bi and tri exercises or you will be overtraining.


StrongLifts 5x5 Workout A- Squat, Bench, BB rows
StrongLifts 5x5 Workout B- Squat, Overhead press, Deadlift

Squats: How to Master Proper Exercise Technique Once and For All | StrongLifts.com

How to Deadlift: Definitive Guide to Mastering Technique | StrongLifts.com

How to Master The Bench Press | StrongLifts.com

How to Master The Overhead Press | StrongLifts.com

7 Powerful Tips To Master Perfect Barbell Row Technique | StrongLifts.com

As far as diet goes, it really depends on you and how your body responds to certain foods. Just looking at your diet, it looks really boring and it's no wonder you are cheating so much.
So if you want to lose the fat first you are going to have to be strict with yourself. You can only cheat one meal a week. The rest of the time you have to eat way more vegetables- they will fill you up more. I would forget any nonsense you hear about fruit being high on the glycemic index and include some fruit in your diet.

This is just what I would do to lose fat quickly.
Sample diet:
breakfast:
egg white omelet (6 egg whites is just over 20 grams protein) with at least a cup of cooked vegetables (could be mushrooms, red pepper, brocolli, green pepper, onion, tomato- what ever you like) No cheese.
half a grapefruit or an apple

snack: protein shake if you're hungry, nothing if you're not

lunch:
5 oz steamed fish or baked skinless chicken or lean beef on greens with vegetables (tomato, green pepper, cucumber). You can put Mrs. dash or salt and pepper on it. No butter or oil

snack: protein shake and six unroasted (raw)almonds

dinner:
a large salad topped with 5 oz tuna or chicken or cubed lean beef or 6 hard boiled egg whites
you can have one tsp. olive oil with lemon juice or vinegar.
or lean beef/chicken/fish with steamed vegetables and no butter, just seasoning

before bed: half a cup of low fat cottage cheese

This sample diet has 1500 calories approx with a macro split of 50% protein,. 40 percent carb, 15 % fat. Notice however that there is a lot of carbs via vegetables, but no grains. You will feel filled up from the vegetables. There is 178 grams of protein. 57 grams of carbs, 17 grams of fiber (take a supplement), 66 grams of fat , mostly monounsaturated.
You cannot drink anything that has added sugar. You can put cream in your coffee if you must.
For your cheat meal, anything goes, but only at one meal a week.

Yes, it takes a long time to change your body. If it were easy, everyone would do it.
You can actually lose fat quicker than it takes to put muscle on, so I'd lose the fat first.
As for the cardio question, I recommend you look into training in intervals if you do cardio at all. This is really only if you are reasonably fit to begin with as it will jack your heart rate up quickly. You want to work at 85% of your maximum heart rate in short bursts which will increase your lactate threshold. For example, running flat out for a minute, then walking for a minute, repeating ten times. This is incredibly painful at first, and so if you are not into intense nausea and pushing your body's limits, you can simply stick with the 5 x5 as heavy as you can. of course, some of us love that sick sore feeling, and so you may too.

Thanks so much for your post. Exactly what I was looking for. Again I appreciate it!! Goin to the store now!
I love feeling sick and sore!! Lol! I am doing the high intensity intervals now for cardio so I will
Just keep that up..do about 40 minutes? If I'm trying to lose the fat first, should I do cardio everyday (4-6 days?) or is that overkill?

Great advice!! Again thanks so much! I appreciate it! Completely stoked!

 

[jjtt]

Thanks so much for your post. Exactly what I was looking for. Again I appreciate it!! Goin to the store now!
I love feeling sick and sore!! Lol! I am doing the high intensity intervals now for cardio so I will
Just keep that up..do about 40 minutes? If I'm trying to lose the fat first, should I do cardio everyday (4-6 days?) or is that overkill?

Great advice!! Again thanks so much! I appreciate it! Completely stoked!

Find out your max heart rate. A basic calculation is 220-age, but there are other ones out there too. So 220-33=187.
So you want your heart rate to be around 160-170 bpm while doing intervals. If you can keep up that for forty minutes, that's great. I would try for at least ten intervals before you call it a day, that only takes 20 minutes. After your intervals be sure to do a cooldown by walking it off.
I wouldn't do 6 days because you are not giving yourself anough recovery time, the recovery is for your weights days too. Definitely schedule your weights so you are not lifting consecutive days. I would do intervals 5 days/week, 4 minimum.
If you begin to feel fatigued more than usual, you need an extra rest day or two.
Listen to your body- unless it is telling you you need jellybeans lol.

 

[jennifer778]

Find out your max heart rate. A basic calculation is 220-age, but there are other ones out there too. So 220-33=187.
So you want your heart rate to be around 160-170 bpm while doing intervals. If you can keep up that for forty minutes, that's great. I would try for at least ten intervals before you call it a day, that only takes 20 minutes. After your intervals be sure to do a cooldown by walking it off.
I wouldn't do 6 days because you are not giving yourself anough recovery time, the recovery is for your weights days too. Definitely schedule your weights so you are not lifting consecutive days. I would do intervals 5 days/week, 4 minimum.
If you begin to feel fatigued more than usual, you need an extra rest day or two.
Listen to your body- unless it is telling you you need jellybeans lol.

You're great!! I really appreciate your time. Just stocked up at the grocery store...threw all of my bad crap away and printed me out all of this info. I just told Donna that you ladies have been more helpful over the past few days than what I've been doing over the past year. So many thanks!!
Anything else you can think of, I'll gladly take! Thanks again

 

[jjtt]

I just thought of something...if you are desperate and are about to go crazy and eat cookies or something, have on hand some (non microwave) popcorn kernels and pop them in an air popper or on the stovein a bit of oil. Don't put butter on it, but you can have salt or those store bought seasonings depending on calorie count. You could have at least five cups and still not damage yourself too much. Way better than cookies or chips.

 

[dmk777]

I just thought of something...if you are desperate and are about to go crazy and eat cookies or something, have on hand some (non microwave) popcorn kernels and pop them in an air popper or on the stovein a bit of oil. Don't put butter on it, but you can have salt or those store bought seasonings depending on calorie count. You could have at least five cups and still not damage yourself too much. Way better than cookies or chips.

Hmmm I like this idea could beat the cravings for me!!

 

[caligirl85]

I don't know if you have it in the US but here we have Becel spray "butter" with 0 calories that you can buy.

 

[jennifer778]

I just thought of something...if you are desperate and are about to go crazy and eat cookies or something, have on hand some (non microwave) popcorn kernels and pop them in an air popper or on the stovein a bit of oil. Don't put butter on it, but you can have salt or those store bought seasonings depending on calorie count. You could have at least five cups and still not damage yourself too much. Way better than cookies or chips.

Thanks, jjtt. I appreciate it. I think that's a great suggestion. I threw out all of my 'bad' stuff today. Typically after I go a few days without sweets I don't crave them anymore (well..I just lied..I don't crave them
Nearly as bad or desperately). So that will be a great addition to my stash of secrets. Thanks!

 

[jennifer778]

I don't know if you have it in the US but here we have Becel spray "butter" with 0 calories that you can buy.

Thanks for the tip. You best believe I'll be looking for it! Lol.

 

[jennifer778]

Hmmm I like this idea could beat the cravings for me!!

Ah, come on D...you know you don't have any cravings!!

 

[jennifer778]

Hi,
You said you wanted larger muscles, so this is what I am tailoring that to. If you simply wanted to lean out and have smaller muscles, this is not ideal- I would recommend something different.
The Stronglifts program was exactly what I was going to recommend. It;s five compound movement exercies that you do 5 sets on. You alternate between two workouts.
Proper form is the most important thing because you could really hurt yourself if you round your back during squats or deads.
Start out light the first couple times to really lock in that form. Try to add 5 lbs on the next time you do that exercise. If you have no idea what muscles you are supposed to be working with these exercises you must backtrack and look at an anatomy book.
You will know you are doing it properly when you feel the muscles working that you are supposed to be working. Your arms will get indirectly worked out with these exercises, don't throw in a lot of bi and tri exercises or you will be overtraining.


StrongLifts 5x5 Workout A- Squat, Bench, BB rows
StrongLifts 5x5 Workout B- Squat, Overhead press, Deadlift

Squats: How to Master Proper Exercise Technique Once and For All | StrongLifts.com

How to Deadlift: Definitive Guide to Mastering Technique | StrongLifts.com

How to Master The Bench Press | StrongLifts.com

How to Master The Overhead Press | StrongLifts.com

7 Powerful Tips To Master Perfect Barbell Row Technique | StrongLifts.com

As far as diet goes, it really depends on you and how your body responds to certain foods. Just looking at your diet, it looks really boring and it's no wonder you are cheating so much.
So if you want to lose the fat first you are going to have to be strict with yourself. You can only cheat one meal a week. The rest of the time you have to eat way more vegetables- they will fill you up more. I would forget any nonsense you hear about fruit being high on the glycemic index and include some fruit in your diet.

This is just what I would do to lose fat quickly.
Sample diet:
breakfast:
egg white omelet (6 egg whites is just over 20 grams protein) with at least a cup of cooked vegetables (could be mushrooms, red pepper, brocolli, green pepper, onion, tomato- what ever you like) No cheese.
half a grapefruit or an apple

snack: protein shake if you're hungry, nothing if you're not

lunch:
5 oz steamed fish or baked skinless chicken or lean beef on greens with vegetables (tomato, green pepper, cucumber). You can put Mrs. dash or salt and pepper on it. No butter or oil

snack: protein shake and six unroasted (raw)almonds

dinner:
a large salad topped with 5 oz tuna or chicken or cubed lean beef or 6 hard boiled egg whites
you can have one tsp. olive oil with lemon juice or vinegar.
or lean beef/chicken/fish with steamed vegetables and no butter, just seasoning

before bed: half a cup of low fat cottage cheese

This sample diet has 1500 calories approx with a macro split of 50% protein,. 40 percent carb, 15 % fat. Notice however that there is a lot of carbs via vegetables, but no grains. You will feel filled up from the vegetables. There is 178 grams of protein. 57 grams of carbs, 17 grams of fiber (take a supplement), 66 grams of fat , mostly monounsaturated.
You cannot drink anything that has added sugar. You can put cream in your coffee if you must.
For your cheat meal, anything goes, but only at one meal a week.

Yes, it takes a long time to change your body. If it were easy, everyone would do it.
You can actually lose fat quicker than it takes to put muscle on, so I'd lose the fat first.
As for the cardio question, I recommend you look into training in intervals if you do cardio at all. This is really only if you are reasonably fit to begin with as it will jack your heart rate up quickly. You want to work at 85% of your maximum heart rate in short bursts which will increase your lactate threshold. For example, running flat out for a minute, then walking for a minute, repeating ten times. This is incredibly painful at first, and so if you are not into intense nausea and pushing your body's limits, you can simply stick with the 5 x5 as heavy as you can. of course, some of us love that sick sore feeling, and so you may too.

So Jjtt....
Just to make sure that I have this correct...for my weight exercises with the 5 x 5 I will only do those 3 exercises in group A and then the 3 exercises in group B for my weights?
I don't need to add any others except those..just trying to make sure I'm understanding.
So I do that for 12 weeks..how many days per week should I do group A and group B?
Thanks!

 

[jjtt]

So Jjtt....
Just to make sure that I have this correct...for my weight exercises with the 5 x 5 I will only do those 3 exercises in group A and then the 3 exercises in group B for my weights?
I don't need to add any others except those..just trying to make sure I'm understanding.
So I do that for 12 weeks..how many days per week should I do group A and group B?
Thanks!

Three times/week, alternating A and B
Example:
Week 1:
Monday: A (3 exercises, 5 sets of each, 5 reps to each set- except deadlifts which is only 1 set)
Wednesday: B
Friday: A

Week 2:
Monday: B
Wednesday: A
Friday: B

and so on

There is a free ebook download on the stronglifts website which details everything you'll need to know
You are not doing a whole heck of a lot of exercises because you are squatting 3 x week- heh heh

 

[jennifer778]

Three times/week, alternating A and B
Example:
Week 1:
Monday: A (3 exercises, 5 sets of each, 5 reps to each set- except deadlifts which is only 1 set)
Wednesday: B
Friday: A

Week 2:
Monday: B
Wednesday: A
Friday: B

and so on

There is a free ebook download on the stronglifts website which details everything you'll need to know
You are not doing a whole heck of a lot of exercises because you are squatting 3 x week- heh heh

You're too cute!! Thanks for the clarification. Yeah I went to stronglifts and requested the book but nothing happened when I clicked on the link that was sent. I'll try it again. Maybe there was a glitch in the website that day or something.

So I don't need to throw in extra bi or tri?

Thanks.

 

[jjtt]

You're too cute!! Thanks for the clarification. Yeah I went to stronglifts and requested the book but nothing happened when I clicked on the link that was sent. I'll try it again. Maybe there was a glitch in the website that day or something.

So I don't need to throw in extra bi or tri?

Thanks.

It sends you an email to confirm your subscription, and from there you can download the pdf.
No, no bis and tris with this program.

 

[jennifer778]

It sends you an email to confirm your subscription, and from there you can download the pdf.
No, no bis and tris with this program.

Thanks. I sent for it and received it. Wow, I'm going to use all my ink in my printer printing out all of my new-found knowledge.

Two other questions that I've thought of.

Is getting chicken ...like Boar's Head...fresh from the deli counter is that 'good' chicken or should I stay away from it? Looking for something besides just grilling chicken breasts. just to give the taste buds a change. If that's what it takes though..I'm all about it. Just didn't know if there was a difference.

also, should I try to not have vegetables (carbs) past 5 or so? I've read on some of the other threads where people try to limit their carb intake when it gets towards the evenings. I typically am eating my post-workout meal around 6 or 7 which has been chicken (lean beef or fish) and some type of green vegetables.

Another question......is it ok for now to throw in a few greek yogurts throughout the day or do I wait until I've drop this big-ass fat pouch I need to lose? (ugh..I hate fat!! hate it!!)

 

[jjtt]

Thanks. I sent for it and received it. Wow, I'm going to use all my ink in my printer printing out all of my new-found knowledge.

Two other questions that I've thought of.

Is getting chicken ...like Boar's Head...fresh from the deli counter is that 'good' chicken or should I stay away from it? Looking for something besides just grilling chicken breasts. just to give the taste buds a change. If that's what it takes though..I'm all about it. Just didn't know if there was a difference.

also, should I try to not have vegetables (carbs) past 5 or so? I've read on some of the other threads where people try to limit their carb intake when it gets towards the evenings. I typically am eating my post-workout meal around 6 or 7 which has been chicken (lean beef or fish) and some type of green vegetables.

Another question......is it ok for now to throw in a few greek yogurts throughout the day or do I wait until I've drop this big-ass fat pouch I need to lose? (ugh..I hate fat!! hate it!!)

No, that deli meat is no good...sorry
Personally I don't limit vegetables at all no matter what the time. Limiting grains is enough that you really don't have to worry about vegetables.
Greek yogurt? I am not entirely sure, but if it is plain greek yogurt with no added sweetenings (fruit on the bottom or honey etc.) you should be OK. 1 or 2% milk fat is fine. There is a lot of protein in Greek yogurt, so a couple portions (1/2 cup I assume) should be fine.
Is your fat on your stomach mostly? You could indeed be sensitive to grains. I have to be careful with what I eat, just because if I even eat a little bit of rice or oatmeal I get bloated there.
For me, the trick is not to feel deprived, but also not to overdo it with calorically dense food (healthy fats like nuts and olive oil). As long as you measure and portion out those dense foods you'll be fine. I think unlimited vegetables are the ay to go, and at least one or two fruits/day like grapefruit, apples, or blueberries.

 

[jjtt]

I just twigged to the fact you said your post workout meal is the one at 6 or 7. That is really the best time to get your carbs at any rate, is after a workout. So doon't worry, and have fruit at that meal too for dessert if you want.

 

[jennifer778]

No, that deli meat is no good...sorry
Personally I don't limit vegetables at all no matter what the time. Limiting grains is enough that you really don't have to worry about vegetables.
Greek yogurt? I am not entirely sure, but if it is plain greek yogurt with no added sweetenings (fruit on the bottom or honey etc.) you should be OK. 1 or 2% milk fat is fine. There is a lot of protein in Greek yogurt, so a couple portions (1/2 cup I assume) should be fine.
Is your fat on your stomach mostly? You could indeed be sensitive to grains. I have to be careful with what I eat, just because if I even eat a little bit of rice or oatmeal I get bloated there.
For me, the trick is not to feel deprived, but also not to overdo it with calorically dense food (healthy fats like nuts and olive oil). As long as you measure and portion out those dense foods you'll be fine. I think unlimited vegetables are the ay to go, and at least one or two fruits/day like grapefruit, apples, or blueberries.

Ok, so no deli meat. Check.
Yeah for the most part my fat is on my fricking stomach. I can pinch about 1/2 inch of fat around my stomach..right above and below my belly button. Maybe even 1 inch. I really don't have any fat elsewhere. I need to lean out some..like around my triceps. I guess I should just break down and take 1 or 2 pics and post them on here. Would that be more beneficial? I'm 5'9..and really just legs and a head. Short torso. So it seems that my stomach is my problem. As far as fat. Just a tad on my butt that I'm trying to whittle off. . What in the heck can I do tp get this fat off? Just follow the diet you gave me? I've been following that to the T. And, I might add, will. I really haven't been eating any grains since Monday. Like I said..just following he meal plan you laid out. So I think I need to stay away from grains for a couple of months maybe. Good/bad idea?

Thanks for the help. Invaluable!

 

[caligirl85]

No matter what plan you follow, I'd give it at least 4 weeks before making too many changes. I'd pay attention to how you respond...you may want to increase calories slightly, given the amount of training you're doing. Better to start higher and have room to move imho.

 

[jennifer778]

No, that deli meat is no good...sorry
Personally I don't limit vegetables at all no matter what the time. Limiting grains is enough that you really don't have to worry about vegetables.
Greek yogurt? I am not entirely sure, but if it is plain greek yogurt with no added sweetenings (fruit on the bottom or honey etc.) you should be OK. 1 or 2% milk fat is fine. There is a lot of protein in Greek yogurt, so a couple portions (1/2 cup I assume) should be fine.
Is your fat on your stomach mostly? You could indeed be sensitive to grains. I have to be careful with what I eat, just because if I even eat a little bit of rice or oatmeal I get bloated there.
For me, the trick is not to feel deprived, but also not to overdo it with calorically dense food (healthy fats like nuts and olive oil). As long as you measure and portion out those dense foods you'll be fine. I think unlimited vegetables are the ay to go, and at least one or two fruits/day like grapefruit, apples, or blueberries.

Alright jjtt...
I know I can't like spot lose weight (if that makes any sense)...any way to get rid of this belly fat for good? Will following the diet you gave me do that? Sorry for so many questions. Thanks for your advice!!

 

[jennifer778]

No matter what plan you follow, I'd give it at least 4 weeks before making too many changes. I'd pay attention to how you respond...you may want to increase calories slightly, given the amount of training you're doing. Better to start higher and have room to move imho.

Thanks caligirl..so it should probably take about 4 weeks or so for me to see a change right? I appreciate the advice! Keep it coming. You gals are fantastic!!

 

[jjtt]

Even if you are lifting heavy 3 x week, and doing HIIT 4-5 days a week, I would not go over 1800 cals/day if you are trying to lean out. If you are at 1600 and are not always starving, I would not increase calories at this point, especially if you have fat you want to get rid of. Do not go under 1500 though, or you will lose strength and your body will slow down.
Spot reduce? No, that doesn't happen. You just have to be patient. At 5'9" and 142, I can't see much muffin top happening, btw what's your body type- ecto, meso, or endo?

 

[jennifer778]

Even if you are lifting heavy 3 x week, and doing HIIT 4-5 days a week, I would not go over 1800 cals/day if you are trying to lean out. If you are at 1600 and are not always starving, I would not increase calories at this point, especially if you have fat you want to get rid of. Do not go under 1500 though, or you will lose strength and your body will slow down.
Spot reduce? No, that doesn't happen. You just have to be patient. At 5'9" and 142, I can't see much muffin top happening, btw what's your body type- ecto, meso, or endo?

I'm following the sample diet that you gave me (and not really adding anything to it or taking away from anything) so I would say I'm eating about 1500 calories a day. I definitely am not going to increase calories. I don't think I need to.
This is going to show my ignorance, and I will go google this so I can find out more about it..but I have no idea what type of body type I am. I have never heard of that before. Shed any light while I"m googling?

BTW..how was your weekend?

 

[jennifer778]

I'm following the sample diet that you gave me (and not really adding anything to it or taking away from anything) so I would say I'm eating about 1500 calories a day. I definitely am not going to increase calories. I don't think I need to.
This is going to show my ignorance, and I will go google this so I can find out more about it..but I have no idea what type of body type I am. I have never heard of that before. Shed any light while I"m googling?

BTW..how was your weekend?

Ok, from what I've read and a little quiz that I took on BodyBuilding.com I am a Mesomorph. What exactly does this mean? (I read up on it but I'm saying what does this mean in regards to lifting?) Any tips/suggestions?

THanks!

 

[jjtt]

Ok, from what I've read and a little quiz that I took on BodyBuilding.com I am a Mesomorph. What exactly does this mean? (I read up on it but I'm saying what does this mean in regards to lifting?) Any tips/suggestions?

THanks!

Hi, I had a great weekend! Did some fall clothes shopping which is always fun
It is just a loose body type that basically says you put on and keep muscle easier than other body types. Lucky you!

 

[dmk777]

Ok, from what I've read and a little quiz that I took on BodyBuilding.com I am a Mesomorph. What exactly does this mean? (I read up on it but I'm saying what does this mean in regards to lifting?) Any tips/suggestions?

THanks!

Hey !! I just dropped in on bb.com to do this test I got same results as you lol.

 

[jennifer778]

Hey !! I just dropped in on bb.com to do this test I got same results as you lol.

Good for you!! Great minds...right!? Ha. Not sure how accurate that test is but I'm glad I got a good result. How are you Donna? How was your weekend?

 

[jennifer778]

Hi, I had a great weekend! Did some fall clothes shopping which is always fun
It is just a loose body type that basically says you put on and keep muscle easier than other body types. Lucky you!

Fall clothes shopping sounds fun! I went to Atlanta Sunday and ran a 1/2 marathon so that was fun.

So I've got some 5x5 questions. Today was the first day that I started. I will do 5x5 three times a week and 4-5 days a week I will do some type of cardio. You've probably answered this but
1) how many minutes (how long) of cardio should I do those 4-5 days? I am going to do intervals most days but I have to give my ankles a break 1 or 2 of those days (too many years of running/gymnastics).

2) so when I'm not doing intervals what's the second best fat burning cardio to do? Time limit?

**seeing today was my first day to do 5x5 I went pretty light to just get form Down. Several questions here....

3). I have watched/read/researched proper form on BB rows. Anyone have any tips? They felt weird today although that could be because I'd never done them before. Do you grasp the bar wide or shoulder length? Do you grasp bar with palms facing outward? Any tips would be helpful.

Today was challenging. I kept feeling like I should be doing more exercises but I know that's just because that's what I'm used to. I just need to mentally change my mindset that it's quantity and not quality..right? (help me with my OCD please!!)

 

[dmk777]

Good for you!! Great minds...right!? Ha. Not sure how accurate that test is but I'm glad I got a good result. How are you Donna? How was your weekend?

Yeah true Hun bit of an ego boost lmao. I'm great thank had a amazing weekend went to London with my other half weather was red hot and for English weather in Oct should be freezing lol even brought back a great sun tan !!
And how are you Jen ? Been up to much ?

 

[jjtt]

Fall clothes shopping sounds fun! I went to Atlanta Sunday and ran a 1/2 marathon so that was fun.

So I've got some 5x5 questions. Today was the first day that I started. I will do 5x5 three times a week and 4-5 days a week I will do some type of cardio. You've probably answered this but
1) how many minutes (how long) of cardio should I do those 4-5 days? I am going to do intervals most days but I have to give my ankles a break 1 or 2 of those days (too many years of running/gymnastics).

2) so when I'm not doing intervals what's the second best fat burning cardio to do? Time limit?

**seeing today was my first day to do 5x5 I went pretty light to just get form Down. Several questions here....

3). I have watched/read/researched proper form on BB rows. Anyone have any tips? They felt weird today although that could be because I'd never done them before. Do you grasp the bar wide or shoulder length? Do you grasp bar with palms facing outward? Any tips would be helpful.

Today was challenging. I kept feeling like I should be doing more exercises but I know that's just because that's what I'm used to. I just need to mentally change my mindset that it's quantity and not quality..right? (help me with my OCD please!!)

I didn't realize you are a runner...that's great! I just ran my first half-marathon- I had a time of 2:18 which I was happy with. I could have pushed myself harder, and I will next time.
Well if you like to run I just suggest you continue to run for cardio if that's what you enjoy. Again, if you are trying to grow muscle, keep it under 45 minutes. Is that really your goal, to get bigger? I keep getting the feeling you may just want to lose fat...?
As for the rows, have you been on exercise rx? they have little animations for the exercises.
Weight Training, Exercise Instruction & Kinesiology

here's the bb rows link
Barbell Bent-over Row

 

[dmk777]

I love this bent over row Zed introduced this to me a few month back and it's great really does the job.

 

[jennifer778]

I didn't realize you are a runner...that's great! I just ran my first half-marathon- I had a time of 2:18 which I was happy with. I could have pushed myself harder, and I will next time.
Well if you like to run I just suggest you continue to run for cardio if that's what you enjoy. Again, if you are trying to grow muscle, keep it under 45 minutes. Is that really your goal, to get bigger? I keep getting the feeling you may just want to lose fat...?
As for the rows, have you been on exercise rx? they have little animations for the exercises.
Weight Training, Exercise Instruction & Kinesiology

here's the bb rows link
Barbell Bent-over Row

I knew I liked you and you run!! . That's a great time!! Awesome job!
Yes my goal is definitely to get bigger. That's exactly what I want. I really want that more than the fat being gone..I probably talk about the fat alot more because it's buggin me. I can't stand it honestly. I want to be lean. I know I am 'thin'
Now but I want to lean out and so these little 'cells' of fat are just totally unacceptable to make. Hopefully that makes sense...yes, I want to get bigger and much bigger at that!

Am I on the right track to accomplish both of those?
Thanks for the tips. I'll go look at them now. My chest and legs are sore today and I love it. My back only kind of is which makes me think I didn't do the rows properly.

 

[jennifer778]

I knew I liked you and you run!! . That's a great time!! Awesome job!
Yes my goal is definitely to get bigger. That's exactly what I want. I really want that more than the fat being gone..I probably talk about the fat alot more because it's buggin me. I can't stand it honestly. I want to be lean. I know I am 'thin'
Now but I want to lean out and so these little 'cells' of fat are just totally unacceptable to make. Hopefully that makes sense...yes, I want to get bigger and much bigger at that!

Am I on the right track to accomplish both of those?
Thanks for the tips. I'll go look at them now. My chest and legs are sore today and I love it. My back only kind of is which makes me think I didn't do the rows properly.

Btw..in trying to get bigger...the 1/2 marathon was my last long distance run for a while. I probably should've mentioned that. I know the longer distances will eat into my muscle and I want that muscle.

 

[jennifer778]

I didn't realize you are a runner...that's great! I just ran my first half-marathon- I had a time of 2:18 which I was happy with. I could have pushed myself harder, and I will next time.
Well if you like to run I just suggest you continue to run for cardio if that's what you enjoy. Again, if you are trying to grow muscle, keep it under 45 minutes. Is that really your goal, to get bigger? I keep getting the feeling you may just want to lose fat...?
As for the rows, have you been on exercise rx? they have little animations for the exercises.
Weight Training, Exercise Instruction & Kinesiology

here's the bb rows link
Barbell Bent-over Row

Can't say it enough: yes yes yes I want to get big!!

Sorry my OCD is kickin in. Lol

 

[jennifer778]

I love this bent over row Zed introduced this to me a few month back and it's great really does the job.

Thanks for the tip. No double chin today, yeah? LOL. Either way I'm
Sucking back my chews now!! Ha

 

[jennifer778]

I didn't realize you are a runner...that's great! I just ran my first half-marathon- I had a time of 2:18 which I was happy with. I could have pushed myself harder, and I will next time.
Well if you like to run I just suggest you continue to run for cardio if that's what you enjoy. Again, if you are trying to grow muscle, keep it under 45 minutes. Is that really your goal, to get bigger? I keep getting the feeling you may just want to lose fat...?
As for the rows, have you been on exercise rx? they have little animations for the exercises.
Weight Training, Exercise Instruction & Kinesiology

here's the bb rows link
Barbell Bent-over Row

One last thought...stairmaster a good workout?
Also can I throw in some ab work on the days that I'm doing the 5x5 or would that be overkill?
Thanks your the best.

 

[dmk777]

Haha nope just the one chin today chic lmfao !!

 

[jennifer778]

Haha nope just the one chin today chic lmfao !!

LOL. That's too funny. Hope you're having a good day. What's the time difference from GA (eastern time zone) to where you live?

 

[jennifer778]

I didn't realize you are a runner...that's great! I just ran my first half-marathon- I had a time of 2:18 which I was happy with. I could have pushed myself harder, and I will next time.
Well if you like to run I just suggest you continue to run for cardio if that's what you enjoy. Again, if you are trying to grow muscle, keep it under 45 minutes. Is that really your goal, to get bigger? I keep getting the feeling you may just want to lose fat...?
As for the rows, have you been on exercise rx? they have little animations for the exercises.
Weight Training, Exercise Instruction & Kinesiology

here's the bb rows link
Barbell Bent-over Row

Can anyone recommend a good women's daily vitamin?

 

[dmk777]

LOL. That's too funny. Hope you're having a good day. What's the time difference from GA (eastern time zone) to where you live?

Lol yeah it's been a good day for me and you?
Well I'm not sure the time now is 20.30 so my days over now lol I might be wrong but I'm sure I'm four hours ahead is that right?

 

[dmk777]

I think any multiple vit should be ok really jen I'm sure they all do the same job.

 

[jennifer778]

So, I'm getting back from the gym today big time disappointed but I'm trying to keep things in perspective. Apparently I have been cheating more than what I thought I had and it's caught up with me. Again, Im trying to not get too discouraged as I just started my new diet last week and the 5x5 program this week. I know it will take at least 4 weeks or so to see a change and I am determined to make a change in my body now!!!! I weigh now 147 (at the end of the day and after drinking about a gallon of water) and my body fat is 23.2. Nasty!! JJTT using your meal plan and the 5x5s will I drop my body percentage? What kind of results should I be seeing, meaning how much body fat in what period of time? GOTTA GET THIS JUNK OFF and GET BIG MUSCLES!! I am so discouraged ladies!! I hate my body right now. Just hate it. Oh well. Thanks for listening to me vent!!

 

[RachelM]

Hi Jennifer, I'm not an expert, but I have heard the ladies here say don't go by the scales... it's not an accurate way of seeing your progress, also how are you measuring your body fat? Most methods are not that accurate as well.. but one things for sure ditch the scales because it we vary so much on how much water we've had, what time of the month it is, when you've been to toilet etc etc.. so many variables to make it an unreliable assessment.

There was a lady who started here about the time I joined and the girls helped her alter her diet, I'll dig out her log in a second, have a read of that!

What I would suggest is track your food through fitday.com, in that way you will know the amount of calories in and you will not have to wonder whats going on with your calories/cheats/food etc.

Anyhow again, I'm not an expert, the girls on here are really knowledgable, all the stickies provide a wealth of knowledge you can put into practice. There are so many success stories here for you to learn about.

 

[RachelM]

http://www.elitefitness.com/forum/w...ing-training/just-starting-normal-707023.html

Here's the link.. I personally found it really helpful, the girls really know their stuff..

 

[dmk777]

Hi Jennifer, I'm not an expert, but I have heard the ladies here say don't go by the scales... it's not an accurate way of seeing your progress, also how are you measuring your body fat? Most methods are not that accurate as well.. but one things for sure ditch the scales because it we vary so much on how much water we've had, what time of the month it is, when you've been to toilet etc etc.. so many variables to make it an unreliable assessment.

There was a lady who started here about the time I joined and the girls helped her alter her diet, I'll dig out her log in a second, have a read of that!

What I would suggest is track your food through fitday.com, in that way you will know the amount of calories in and you will not have to wonder whats going on with your calories/cheats/food etc.

Anyhow again, I'm not an expert, the girls on here are really knowledgable, all the stickies provide a wealth of knowledge you can put into practice. There are so many success stories here for you to learn about.

I totally agree take a hammer to those wretched scales lol!!

The only way I would go is callipers as it's impossible to get an accurate measure from scales with the whole muscle weighing more than body fat thing!
Either way you know your self when youve over indulged lol if worst comes to worst just try be a little stricter with yourself you will get there you have the drive to do this if you want something that badly you will get there Jen!!

Donna

 

[jjtt]

Hi,
Yes, post up exactly what you are eating and drinking every day, or at least a typical day.
You mentioned cheats....what are we talking here?
The thing about getting lean is that you must stick to the plan like over 95 % of the time.
I think you are beginning to overthink things- lol yes a bit OCD...
Keep a journal, or an online log here, so you can track what works and does not work for you.
It is not about the numbers, it is how your clothes fit and how you look in the mirror.
I am tall too, so I can relate to wanting the numbers to reflect something that may or may not exist in reality for you? What number is ideal to you, and why? Why does that matter to you? You can weigh yourself once a week perhaps, but no more.
Abs? If you want, but don't do a zillion sets because you will merely enlarge the muscles there. The best ab exercise is just sucking in your stomach as often and as long as you can- it firms your natural "girdle" around your stomach. Plank is good too.
Stairmaster, if you can get intensity on the Stairmaster, go for it.
I truly believe you will get the body fat you desire through diet mostly.
So post up your intake

 

[jjtt]

So, I'm getting back from the gym today big time disappointed but I'm trying to keep things in perspective. Apparently I have been cheating more than what I thought I had and it's caught up with me. Again, Im trying to not get too discouraged as I just started my new diet last week and the 5x5 program this week. I know it will take at least 4 weeks or so to see a change and I am determined to make a change in my body now!!!! I weigh now 147 (at the end of the day and after drinking about a gallon of water) and my body fat is 23.2. Nasty!! JJTT using your meal plan and the 5x5s will I drop my body percentage? What kind of results should I be seeing, meaning how much body fat in what period of time? GOTTA GET THIS JUNK OFF and GET BIG MUSCLES!! I am so discouraged ladies!! I hate my body right now. Just hate it. Oh well. Thanks for listening to me vent!!

You are not allowed to hate your body
You must treat your body with respect- it's only doing what YOU tell it to.
Begin by thinking about your assets. Focus on those, and instead of losing it and getting negative over the not so perfect parts of you, be kind to yourself and be patient.
Instead of looking in a mirror and only seeing the bad, look at yourself as a whole- and that includes more than your appearance.
Also, stressing just increases cortisol, which increases visceral fat, so get more Zen baby- life's a beach, and this is your only shot at it.

 

[jennifer778]

Hi,
Yes, post up exactly what you are eating and drinking every day, or at least a typical day.
You mentioned cheats....what are we talking here?
The thing about getting lean is that you must stick to the plan like over 95 % of the time.
I think you are beginning to overthink things- lol yes a bit OCD...
Keep a journal, or an online log here, so you can track what works and does not work for you.
It is not about the numbers, it is how your clothes fit and how you look in the mirror.
I am tall too, so I can relate to wanting the numbers to reflect something that may or may not exist in reality for you? What number is ideal to you, and why? Why does that matter to you? You can weigh yourself once a week perhaps, but no more.
Abs? If you want, but don't do a zillion sets because you will merely enlarge the muscles there. The best ab exercise is just sucking in your stomach as often and as long as you can- it firms your natural "girdle" around your stomach. Plank is good too.
Stairmaster, if you can get intensity on the Stairmaster, go for it.
I truly believe you will get the body fat you desire through diet mostly.
So post up your intake

Ok, the OCD has to stop. I guess I've just been working so hard for the past year that I should be like cover girl ready. It's the diet ladies...I've been crapping out on my diet!! So in the past, I think I would eat well but would have 1 or 2 or maybe 3 or 4 splurge meals a week...I think I've been busting my butt in the gym but ruining it on my diet. So, how about I start posting what I'm eating every day? You guys can keep me accountable.

Starting last week I revamped my diet. I cheated over the weekend after my run (um, pasta as big as the sky)...so that's gotta stop.

Today's meals are running late..big time. Didn't start eating until 11 as I had to take my dog to the vet for a wasp sting in the eye..yeah, that was fun, poor thing.

breakfast: eggwhite omelet (5 eggwhites) with onions, tomatoes, bell peppers and a tad bit (not even a full serving of 2% cheese) (should I skip the cheese?)

snack: 50 gram whey protein shake (it has 280 calories per serving..50 g protein and 2 carbs..0 sugar)

Also with breakfast every morning I have a diet dr pepper. Other than that I drink water and sometimes I might have another diet dr pepper in the late afternoon if I need a bit of
Energy.

that's it so far. told ya, i"m behind today. I'll put the rest up tonight. I'm depending on yall's expertise to hellp me get where I want beccuase I have NOT been successful on my own. Not at all.

Thank you ladies so very much. Ya'll have been God-sends to me in my fitness journey!!!

Anything I can do for yall? LOL ha!

 

[jennifer778]

You are not allowed to hate your body
You must treat your body with respect- it's only doing what YOU tell it to.
Begin by thinking about your assets. Focus on those, and instead of losing it and getting negative over the not so perfect parts of you, be kind to yourself and be patient.
Instead of looking in a mirror and only seeing the bad, look at yourself as a whole- and that includes more than your appearance.
Also, stressing just increases cortisol, which increases visceral fat, so get more Zen baby- life's a beach, and this is your only shot at it.

jjtt...you are wonderful. And, have been so very helpful to me the past few weeks. I truly appreciate your honestly, advice, and encouragement. You've been great. I do need to stop being so hard on myself.

would it help you ladies help me if I posted pics? Better yet, it would probably help me, right? ok, breathing deep breaths....trying to enjoy life...
THANK YOU!!!

 

[dmk777]

You are not allowed to hate your body
You must treat your body with respect- it's only doing what YOU tell it to.
Begin by thinking about your assets. Focus on those, and instead of losing it and getting negative over the not so perfect parts of you, be kind to yourself and be patient.
Instead of looking in a mirror and only seeing the bad, look at yourself as a whole- and that includes more than your appearance.
Also, stressing just increases cortisol, which increases visceral fat, so get more Zen baby- life's a beach, and this is your only shot at it.

Wise words Hun!

 

[dmk777]

Ok, the OCD has to stop. I guess I've just been working so hard for the past year that I should be like cover girl ready. It's the diet ladies...I've been crapping out on my diet!! So in the past, I think I would eat well but would have 1 or 2 or maybe 3 or 4 splurge meals a week...I think I've been busting my butt in the gym but ruining it on my diet. So, how about I start posting what I'm eating every day? You guys can keep me accountable.

Starting last week I revamped my diet. I cheated over the weekend after my run (um, pasta as big as the sky)...so that's gotta stop.

Today's meals are running late..big time. Didn't start eating until 11 as I had to take my dog to the vet for a wasp sting in the eye..yeah, that was fun, poor thing.

breakfast: eggwhite omelet (5 eggwhites) with onions, tomatoes, bell peppers and a tad bit (not even a full serving of 2% cheese) (should I skip the cheese?)

snack: 50 gram whey protein shake

that's it so far. told ya, i"m behind today. I'll put the rest up tonight. I'm depending on yall's expertise to hellp me get where I want beccuase I have NOT been successful on my own. Not at all.

Thank you ladies so very much. Ya'll have been God-sends to me in my fitness journey!!!

Anything I can do for yall? LOL ha!

Jen your doing great keep up the hard work. You will get there with the diet don't worry.
Sorry to hear about your dogs is he/she ok now ? Poor thing!!
Your not the only one who likes a cheat on the diet part lol your only human. I try to beat sugar craving with low fat jello lol it does the job for me.

 

[jennifer778]

http://www.elitefitness.com/forum/w...ing-training/just-starting-normal-707023.html

Here's the link.. I personally found it really helpful, the girls really know their stuff..

Hi! This was a great thread with some very helpful information in it. I appreciate you finding and posting it. Thanks for the advice!! I really appreciate your input!

 

[jennifer778]

Jen your doing great keep up the hard work. You will get there with the diet don't worry.
Sorry to hear about your dogs is he/she ok now ? Poor thing!!
Your not the only one who likes a cheat on the diet part lol your only human. I try to beat sugar craving with low fat jello lol it does the job for me.

Thanks D!! My dog is ok..her name is Lucy and she's a yorkie. I felt so bad for her!!! I let her outside and he came screeching back inside just crying and wailing which she never does! The vet had to pull the stinger out of her eye lid and gave her a cortisone shot and antibiotics. Thanks for asking. She's literally my baby so I was heartbroken for her! Didn't you say you had a dog?

I will have to keep jello in mind. That's a great idea. I think logging my diet on here will
Help as well although I bet y'all will be sick of it!!
Thanks for the post. Hope you are having a great day.

 

[dmk777]

Thanks D!! My dog is ok..her name is Lucy and she's a yorkie. I felt so bad for her!!! I let her outside and he came screeching back inside just crying and wailing which she never does! The vet had to pull the stinger out of her eye lid and gave her a cortisone shot and antibiotics. Thanks for asking. She's literally my baby so I was heartbroken for her! Didn't you say you had a dog?

I will have to keep jello in mind. That's a great idea. I think logging my diet on here will
Help as well although I bet y'all will be sick of it!!
Thanks for the post. Hope you are having a great day.

Ah bless her I used to have a border terrier called Lucy she was gawjus. I have a Lhasa now here he is

haha he a cutie!

No not at all Hun I like people posting on diets It gets boring eating same things all the time so I sometimes steal ideas off here lol.

Had a busy day today but a good one!!
Hope you have too !!

 

[jennifer778]

Hi,
Yes, post up exactly what you are eating and drinking every day, or at least a typical day.
You mentioned cheats....what are we talking here?
The thing about getting lean is that you must stick to the plan like over 95 % of the time.
I think you are beginning to overthink things- lol yes a bit OCD...
Keep a journal, or an online log here, so you can track what works and does not work for you.
It is not about the numbers, it is how your clothes fit and how you look in the mirror.
I am tall too, so I can relate to wanting the numbers to reflect something that may or may not exist in reality for you? What number is ideal to you, and why? Why does that matter to you? You can weigh yourself once a week perhaps, but no more.
Abs? If you want, but don't do a zillion sets because you will merely enlarge the muscles there. The best ab exercise is just sucking in your stomach as often and as long as you can- it firms your natural "girdle" around your stomach. Plank is good too.
Stairmaster, if you can get intensity on the Stairmaster, go for it.
I truly believe you will get the body fat you desire through diet mostly.
So post up your intake

Ok..so every night I will start posting my meals on here. feel free, and please do, critique...
here's what I put up this morning...

breakfast: eggwhite omelet (5 eggwhites) with onions, tomatoes, bell peppers and a tad bit (not even a full serving of 2% cheese) (should I skip the cheese?)

snack: 50 gram whey protein shake (it has 280 calories per serving..50 g protein and 2 carbs..0 sugar)

lunch: grilled chicken breast on greens with tomatoes, onions, celery, and a few almonds and raisins. I put just a tad of ginger dressing on the salad.

dinner: baked chicken breast that I had marinaded in a few spices with a tad olive oil and water. Put just a smidge of Heinz 57 sauce on it. Like probably a teaspoon.

that's all I could eat today ladies. Im so full I had to choke down my chicken tonight.

Also with breakfast every morning I have a diet dr pepper. Other than that I drink water and sometimes I might have another diet dr pepper in the late afternoon if I need a bit of
Energy.

Alright ladies..fire away!!

 

[dmk777]

Ok..so every night I will start posting my meals on here. feel free, and please do, critique...
here's what I put up this morning...

breakfast: eggwhite omelet (5 eggwhites) with onions, tomatoes, bell peppers and a tad bit (not even a full serving of 2% cheese) (should I skip the cheese?)

snack: 50 gram whey protein shake (it has 280 calories per serving..50 g protein and 2 carbs..0 sugar)

lunch: grilled chicken breast on greens with tomatoes, onions, celery, and a few almonds and raisins. I put just a tad of ginger dressing on the salad.

dinner: baked chicken breast that I had marinaded in a few spices with a tad olive oil and water. Put just a smidge of Heinz 57 sauce on it. Like probably a teaspoon.

that's all I could eat today ladies. Im so full I had to choke down my chicken tonight.

Also with breakfast every morning I have a diet dr pepper. Other than that I drink water and sometimes I might have another diet dr pepper in the late afternoon if I need a bit of
Energy.

Alright ladies..fire away!!

Tbh Jen I think your diet looks though I'm no expert! ok if you stick with it and your training you should be seeing good results .
The hardest part is sticking to it with me will power is a must lol!!

 

[jjtt]

Ok..so every night I will start posting my meals on here. feel free, and please do, critique...
here's what I put up this morning...

breakfast: eggwhite omelet (5 eggwhites) with onions, tomatoes, bell peppers and a tad bit (not even a full serving of 2% cheese) (should I skip the cheese?)

snack: 50 gram whey protein shake (it has 280 calories per serving..50 g protein and 2 carbs..0 sugar)

lunch: grilled chicken breast on greens with tomatoes, onions, celery, and a few almonds and raisins. I put just a tad of ginger dressing on the salad.

dinner: baked chicken breast that I had marinaded in a few spices with a tad olive oil and water. Put just a smidge of Heinz 57 sauce on it. Like probably a teaspoon.

that's all I could eat today ladies. Im so full I had to choke down my chicken tonight.

Also with breakfast every morning I have a diet dr pepper. Other than that I drink water and sometimes I might have another diet dr pepper in the late afternoon if I need a bit of
Energy.

Alright ladies..fire away!!

Your diet looks fine to me, it must be cheats- hello- pasta? The only time you should be having pasta is the night before your next half marathon...
Your breakfast looks perfect- keep the cheese, you could even add in turkey bacon or some lean meat to change things up if you want.
Your protein shake is a little bit big, but if you have it post workout it should be fine. otherwise maybe keep the shakes to 30 or 40 grams protein. You could even split it in half, one in the a.m. one in the p.m.
Careful with raisins and dried fruit, it provokes an insulin response- dried fruit is more of a treat food. But a couple here and there should be OK.
Your dinner needs more vegetables- try steaming asparagus, grilling zucchini, or cooking spinach, chard, collard greens, broccoli, more "green vegetables" so you get enough vitamins. Lemon juice and pepper is nice on them.
Diet Dr. Pepper, yeah I like them too...
So basically I guess the best plan of attack for you is to brainstorm and think of some alternative foods you can have when you want to cheat. What I do is try to make the best of it and have fruit if I am craving sweet, and popcorn with only salt if I am craving salt.
If you are craving carbs/comfort food, well I can only suggest you come up with some healthier alternatives that are lower on the glycemic index than a big bowl of pasta. Spaghetti squash is a good substitute for pasta, you can put tomato meat sauce on it.

 

[jjtt]

Sorry to hear about your dog, it is horrible when your pet is in pain.
I remember last spring my dog had a HUGE stick in his mouth and ran between two trees. The stick broke off, and I laughed really hard for a minute until I realized his poor mouth was all cut and bleeding. It bled and bled for a couple hours- blood was everywhere, and finally iot stopped, but I felt so helpless. I really wanted to take him to the vet, but also wanted it to be OK by itself- thank goodness it was just shallow cuts.

 

[zedhed]

Hey jenni would like to see you put up your workout numbers too plz. I read back 3 pages or so and I gotta hand it to you sista, you be doin good on posting up.

 

[jennifer778]

Hey jenni would like to see you put up your workout numbers too plz. I read back 3 pages or so and I gotta hand it to you sista, you be doin good on posting up.

Thanks for reading Zed. I'll start posting up my workouts too. I'll take any advice I can get so keep it comin brotha. Thanks again. Start looking for workout posts.

 

[jennifer778]

Tbh Jen I think your diet looks though I'm no expert! ok if you stick with it and your training you should be seeing good results .
The hardest part is sticking to it with me will power is a must lol!!

Thanks!! You are right..I've just gotta stick with it!! Thanks for all the help.

 

[jennifer778]

Your diet looks fine to me, it must be cheats- hello- pasta? The only time you should be having pasta is the night before your next half marathon...
Your breakfast looks perfect- keep the cheese, you could even add in turkey bacon or some lean meat to change things up if you want.
Your protein shake is a little bit big, but if you have it post workout it should be fine. otherwise maybe keep the shakes to 30 or 40 grams protein. You could even split it in half, one in the a.m. one in the p.m.
Careful with raisins and dried fruit, it provokes an insulin response- dried fruit is more of a treat food. But a couple here and there should be OK.
Your dinner needs more vegetables- try steaming asparagus, grilling zucchini, or cooking spinach, chard, collard greens, broccoli, more "green vegetables" so you get enough vitamins. Lemon juice and pepper is nice on them.
Diet Dr. Pepper, yeah I like them too...
So basically I guess the best plan of attack for you is to brainstorm and think of some alternative foods you can have when you want to cheat. What I do is try to make the best of it and have fruit if I am craving sweet, and popcorn with only salt if I am craving salt.
If you are craving carbs/comfort food, well I can only suggest you come up with some healthier alternatives that are lower on the glycemic index than a big bowl of pasta. Spaghetti squash is a good substitute for pasta, you can put tomato meat sauce on it.

Great information!!! By posting up yesterday it felt good to feel like I was being accountable to you ladies, if that makes any sense. Felt like I didn't want to let y'all or myself down so I will definitely keep posting every night.

I do agree..I think I was cheating like a mo fo. . Again I think I didn't realize without keeping myself accountable how many times I would actually 'cheat'. No mas!! I will definitely add some more veggies to my dinner. And nix the dried fruit. I don't need it and there's no reason to even have it in my diet if it doesn't do any good. You guys have been (and are) the best!! I am so thankful!! It makes a world of difference to have knowledgeable people to talk to about this stuff. My family thinks (especially my husband) that eating 'clean' just means not eating it off the floor or only having 2 servings of mashed potatoes and gravy and half a roast!! Ha. Not really but you get the drift. They are not really interested and sometimes approaching strangers at the gym (which I have done) to ask for advice doesn't go over really well. So, thank you!!
Look for my post tonight on my meals.
Thanks again!!

 

[jennifer778]

Sorry to hear about your dog, it is horrible when your pet is in pain.
I remember last spring my dog had a HUGE stick in his mouth and ran between two trees. The stick broke off, and I laughed really hard for a minute until I realized his poor mouth was all cut and bleeding. It bled and bled for a couple hours- blood was everywhere, and finally iot stopped, but I felt so helpless. I really wanted to take him to the vet, but also wanted it to be OK by itself- thank goodness it was just shallow cuts.

Aw! That's so terrible!! Sometimes the things pets do are really funny (until you realize they're hurt). My pet is like my child (although I'm not too crazy with it...I still know she's a dog!!). Im glad your dog was ok. I typically try not to get all panicked and rush to the vet's but since it was her eye and it was bleeding I figured I'd be safe than sorry. I bet that was terrible with your dog bleeding so much!! I just hate it for them because you know they don't know what's going on...at least we can rationalize what happened. Sometimes my dog will fall or do something crazy and she looks back at me like I did it!

 

[dmk777]

Aw! That's so terrible!! Sometimes the things pets do are really funny (until you realize they're hurt). My pet is like my child (although I'm not too crazy with it...I still know she's a dog!!). Im glad your dog was ok. I typically try not to get all panicked and rush to the vet's but since it was her eye and it was bleeding I figured I'd be safe than sorry. I bet that was terrible with your dog bleeding so much!! I just hate it for them because you know they don't know what's going on...at least we can rationalize what happened. Sometimes my dog will fall or do something crazy and she looks back at me like I did it!

Ahhh the poor thing thank god nothing serious has happened to our lil pooch!!
I totally agree bout dogs been like kids haha kai's the closest I'll get to having children.

 

[jennifer778]

Ahhh the poor thing thank god nothing serious has happened to our lil pooch!!
I totally agree bout dogs been like kids haha kai's the closest I'll get to having children.

I'm glad nothing serious has happened to your pup too!!! I have a 10-year-old stepson and Lucy (the dog) and that's all I want! Well I'd take a few more dogs! . I like other people's kids but have never really had a desire to be a mom.

 

[dmk777]

I'm glad nothing serious has happened to your pup too!!! I have a 10-year-old stepson and Lucy (the dog) and that's all I want! Well I'd take a few more dogs! . I like other people's kids but have never really had a desire to be a mom.

Yeah we take my niece allover least when I've had enough I can just give her back lol.
Me and my partner talked bout adopting but decided against it for a number of reasons so we just settled with Kai lol

 

[jennifer778]

Sorry for the delay in posts about my diet...We have my stepson every other weekend and you've guessed it.....(drumroll) we have had him this weekend, so I've had a little less spare time. So here goes...

Friday: Protein meal replacement bar (Syntha-6...350 calories, 9 grams of fat and 30 grams protein...think this had 22 g carbs)

snack: wasn't hungry so no snack

lunch: chicken breast on greens with tomatoes, onions, and just a tad of ginger dressing

snack: protein shake: 230 calories, 50 g protein, 2 carbs

dinner: chicken breast with heinz 57 sauce (just a tad..maybe teaspoon)

I know I need to add some veggies. Quite frankly I'm out and need to go to the grocery store, which will happen tomorrow (Monday).

Saturday....

Breakfast: chicken breast with heinz 57 (yep outta eggs too!!)

no snack

Lunch: lean steak strips on greens with broccoli, tomatoes, onions and a tad of ginger dressing

snack: protein shake....Optimum Nutrition Whey Protein (120 calories, 24 g protein) and I mixed it with 8 oz of skin milk (is the skim milk ok? I've tried many times doing just water and I literally gag...would it be better to mix 1/2 water and 1/2 skim milk?)

several pieces of a granny smith apple with peanut butter (maybe 1 or 2 servings of PB). I think this was my dinner as I don't remember eating anything else.

Sunday:

Breakfast: 5 egg white omelet with broccoli, celery, onions and just a tad of cheese

snack: protein shake (optimum nutrition...120 calories, 24 g protein, ) with BCAA powder and several frozen strawberries

(I'll put the rest up later tonight...trying to do it I go now instead of waiting to do it all at night because I'm forgetting what I'm eating).

Let me know what you think ladies.. Again, any advice is good advice and I welcome it!! Hope yall are having a great weekend!!

 

[jennifer778]

Hey jenni would like to see you put up your workout numbers too plz. I read back 3 pages or so and I gotta hand it to you sista, you be doin good on posting up.

Btw..to add to my other response to you, just wanted to let you know I'd start posting up my workouts starting tomorrow (Monday). Revamping my schedule (again!!) today. Took a few days off this week (Thursday, Friday, Saturday and sunday..). Had been training for a while for a half marathon and just felt tired and worn out. I typically only take 1 day a week for a rest day so I think this has been good for my body (and my mind). Anyways..(have a tendency to ramble)..I'll start posting workouts tomorrow. Guess I'll need to take me a pen and pad to the gym tomorrow.

Is that how everyone keeps up with their workouts? I mean I remember from last time what I did on certain exercises but I can't remember them all on my own for my whole routine. Will start logging ol' skool from
Now on.

 

[dmk777]

Btw..to add to my other response to you, just wanted to let you know I'd start posting up my workouts starting tomorrow (Monday). Revamping my schedule (again!!) today. Took a few days off this week (Thursday, Friday, Saturday and sunday..). Had been training for a while for a half marathon and just felt tired and worn out. I typically only take 1 day a week for a rest day so I think this has been good for my body (and my mind). Anyways..(have a tendency to ramble)..I'll start posting workouts tomorrow. Guess I'll need to take me a pen and pad to the gym tomorrow.

Is that how everyone keeps up with their workouts? I mean I remember from last time what I did on certain exercises but I can't remember them all on my own for my whole routine. Will start logging ol' skool from
Now on.

Your diets great Jen. I just use my notepad on my iPhone then I copy and paste it to my log,
Then the week after if any of my weights have changed i just change the weight rather than rewrite it all then again copy and past. If you have any kind of smArt phone it should have an app for note pad.

Hope you had a great weekend with your step son.

Donna

 

[jennifer778]

Your diets great Jen. I just use my notepad on my iPhone then I copy and paste it to my log,
Then the week after if any of my weights have changed i just change the weight rather than rewrite it all then again copy and past. If you have any kind of smArt phone it should have an app for note pad.

Hope you had a great weekend with your step son.

Donna

Thanks Donna I appreciate it!! Please keep the feedback up on my diet and feel free to critique it! That's the only way I'll get better and get the results that I want!!
I have an iPhone and use my notepad all the time so idk why I didn't think of that before now!! Great advice!! Thanks! I'm ready to go to the gym today and let the wolverine loose!! Ha.

We did have a good weekend. I hope you did too. Thanks again for the great posts. You're great!!

 

[dmk777]

Thanks Donna I appreciate it!! Please keep the feedback up on my diet and feel free to critique it! That's the only way I'll get better and get the results that I want!!
I have an iPhone and use my notepad all the time so idk why I didn't think of that before now!! Great advice!! Thanks! I'm ready to go to the gym today and let the wolverine loose!! Ha.

We did have a good weekend. I hope you did too. Thanks again for the great posts. You're great!!

Well honestly as far as I can see hun your diet kicks my diets ass!! Lmao just make sure to keep it up like I say that's my hardest part.
iPhone rocks lol!!
Ok chick you go kill that shit! As Zed would say haha!!
Yeah I did we had a quiet one thanks.

 

[jennifer778]

Well honestly as far as I can see hun your diet kicks my diets ass!! Lmao just make sure to keep it up like I say that's my hardest part.
iPhone rocks lol!!
Ok chick you go kill that shit! As Zed would say haha!!
Yeah I did we had a quiet one thanks.

Thanks D! To finish off last night's meal I had my first and only cheat meal. 1serving of cheese-filled pasta and some sauce. OMG. So good. Back on the clean horse again today! Lol

 

[zedhed]

Hey gurl I gotta say congrats to you for following your plan.
As for logging workouts, I do it the old fashiond way. I have a pen and tablet on a counter that I write everything down on as I do it.
Dosnt matter how you do it as long as you do it. The only thing about the smart phone thing is unless you print it out you cant go back an look and see how you did at what you did. Right now I have 4 years worth of workouts in a file cabinet. And I do check back every so often just for that very purpose, so that I can see what worked best for me, what caused injuries, the whole nine yards.
Looking forward to seeing your workouts chika!

 

[jennifer778]

Ok so here my diet for today. Please folks...give me some
Guidance. I do not get offended easily and if something needs to be changed I definitely want it changed!!

4 or 5 egg white omelet with cheese, tomatoes, onions and a tad bit of salsa

Protein shake with BCAAs powder and few frozen strawberries

Chicken breast and steamed green beans. Diet dr pepper

1 apple slice with a tablespoon of peanut butter and a protein shake with BCAAs and a few strawberries blueberries and raspberries. (protein shake is 120 calories..24 g protein..1 don't think it has any carbs)...I used 4 oz skim milk and the rest water. And 1 turkey hot dog (no bun...just the good ol' wiener!). Lol
Btw..this was my dinner...had to change it up for dinner tonight.

Too many calories? Too little? Just right?

 

[jennifer778]

Workout for today..hope I'm putting this down right.

Squats 2 25 plates each side 5x5
Leg press 35 on each side
Cable kickbacks -15 PBS
Bench - 5 x5 10 PBS plus bar
Close grip bench 5
BB row 40 PBS
Triceps extension overhead 10 PBS each arm

 

[dmk777]

Ok so here my diet for today. Please folks...give me some
Guidance. I do not get offended easily and if something needs to be changed I definitely want it changed!!

4 or 5 egg white omelet with cheese, tomatoes, onions and a tad bit of salsa

Protein shake with BCAAs powder and few frozen strawberries

Chicken breast and steamed green beans. Diet dr pepper

1 apple slice with a tablespoon of peanut butter and a protein shake with BCAAs and a few strawberries blueberries and raspberries. (protein shake is 120 calories..24 g protein..1 don't think it has any carbs)...I used 4 oz skim milk and the rest water. And 1 turkey hot dog (no bun...just the good ol' wiener!). Lol
Btw..this was my dinner...had to change it up for dinner tonight.

Too many calories? Too little? Just right?

Jen do you have fit day app for iPhone? It's great for calorie counting just based on we don't know weights of your foods we could only guess calorie intake . Looking at your diet I envy it must say though I Sony never heard of turkey hot dogs lol!!

 

[jennifer778]

Jen do you have fit day app for iPhone? It's great for calorie counting just based on we don't know weights of your foods we could only guess calorie intake . Looking at your diet I envy it must say though I Sony never heard of turkey hot dogs lol!!

Yeah I am second guessing the turkey hot dog..probably wasn't the best decision! Ha. I'll browse around now and see if there is a fit day app for iPhone. I know I need to keep a calorie count...I've been doing it for the past year and I'm just so tired of having to do it! Ugh!

 

[jennifer778]

Jen do you have fit day app for iPhone? It's great for calorie counting just based on we don't know weights of your foods we could only guess calorie intake . Looking at your diet I envy it must say though I Sony never heard of turkey hot dogs lol!!

Ok..found fitday. So let me ask you this...do I count the veggies I put in my omelet (tomatoes, onions)? I mean exactly how detailed do I go here?