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New to the Elite Fitness Women's Forum START HERE

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PLEASE DO NOT SKIP THIS IMPORTANT INFORMATION!


Once we decide to embark on a healthy fitness lifestyle, we then find a website that will educate us as to what to do and how. Everyone who comes to the EF women’s board is coming with their own particular goals in mind. Maybe you’re new to the Fitness Lifestyle? Maybe you’re looking to get ‘toned’ or maybe you’re just weeks away from a Figure competition? Or perhaps you’re an experienced IFBB or INBF pro.

There are a few of things you can do to help us get to know you so we can answer your questions:


1) In your first post please include:- your stats: weight, height, body fat.
- Your goals: what are you trying to accomplish? Do you have a date in mind?
- Your current training & cardio schedule: What’s your routine and how often you train?
- Your current meal plan: including how many meals, portions, what you eat and when you eat.
- Any salient medical concerns...


2) Read the stickies at the top of this board. They are important introduction information regarding women's fitness.
Such as training, dieting, and weight loss.

3) Consider putting your meal plan into a food counts program like FitDay - Free Weight Loss and Diet Journal (FREE!) so you can have a real and accurate idea of what exactly you are eating. This will give you the total calories and macronutrient breakdown (% Protein / % fat / % carbs) of your diet.

You can also get your calories, Protein, carbs and fat count at:
CalorieKing - Diet and weight loss. Calorie Counter and more



4) GET YOUR BODYFAT TESTED! You are made up of lean muscle mass and body fat. Getting "lean and toned up" is the result of how the two work together. Body fat is only half of it. It’s best to know where your body fat % is so you can work accordingly.


5) TAKE PICTURES! This is how you SEE the progress you are making. Weight and body fat are one thing, but how you look is also an important way to track progress and really appreciate even the little signs of progress. Believe me, sometimes we think we’re not making progress, but when you see the pictures from when you first started and 2, 4, 6 months later, you’ll be astounded of the changes you’ve made and that will give you enough motivation to continue.

6) Start a training & diet log – You’ll find that we all share and support each other on the forum and that will help you with your success.

7) ASK! Ask any question you have in mind.


- Here are some useful exercise sites for those looking to learn "what exercises work which muscle group?

ExRx (Exercise Prescription) on the Net
[ur]http://www.e-weightloss-fitness.com/resources.shtml[/url]

-Reference for stretching - extensive & no pix, but excellent ref: "Stretching & Flexibility: Everything you never wanted to know"
http://www.cmcrossroads.com/bradapp...rec/stretching/

- RECIPES! Being on a diet doesn’t mean eating boring/bland food. You can make delicious recipes, but healthy and tasty as well.
There’s a sticky for recipes on top of the page.


- How to for figure competition:
http://www.elitefitness.com/forum/womens-fitness-female-bodybuilding-training/wo...on-596397.html


-How to for Body Building Competition:
http://www.elitefitness.com/forum/womens-fitness-female-bodybuilding-training/wo...on-581460.html



8) RESEARCH RESEARCH RESEARCH!


The simplest thing to remember is that you have to EAT TO LOSE BODYFAT! Your body is a nearly perfect biochemical machine that WANTS to run efficiently. Your body runs like a car. If you don’t fuel that car and replace the oil, it won’t run efficiently. In fact, if you use anything other then oil or gasoline, it won’t run.



-Keep your processed food intake to a minimum - this includes Cheerios, ice cream, Ritz crackers, and yes, even wheat bread. Avoid "white" carbs -- i.e. anything with flour.
-Replace with good starchy carbs -- yams, brown rice, oatmeal (not the quick-oats but the old-fashioned oats, and not the flavored ones that comes in packets either, since they contain sugar). Peanut butter - use Natural PB. The regular PB has lots of sugars & fillers in it.

- Eat Protein at every meal. Chicken, fish, steak, turkey, eggs

- Drink plenty of water. It will help flush your system. Water in large amounts is a natural dietetic. Therefore, if you’re retaining water, drinking ¾ of a gallon or more (if you can) will help you rid of extra water. In addition, it will give you beautiful, soft hidrated skin - A plus. Remember, you are what you eat/drink.

- Fats - make sure you get some fats -- almonds, natural PB, fish, Essential Fatty Acid (EFA) pills, flax seed oil. However, make sure you don’t over do it. That’s why it’s important to log your food so you know how many calories you’re consuming.

- Eat 5-6 smaller meals - separated by 2-3 hrs -- this is because your body can process proteins / fats & carbs from one meal within that time. Your body can’t process too much food at one time or it will turn into fat. Too much Protein will also give you kidney problems.

- Have a reward meal or cheat meal once a week. That’s A MEAL, not a day of cheating or binging. You must eat 100% clean for the rest of the week, or you’ll start from square one.

9) Cardio

Cardio can be a great tool, but in the stack of diet, nutrition is 1st, then training & cardio its 3rd. Cardio will help you burn body fat, but if you do too much, you’ll burn your muscles in the process, something you don’t want to do. Please, check the sticky "6 reasons why being a 'cardio queen' may be counterproductive"


Remember Rome was not built in a day. It took you years or months to get to where you are. So, it’s not going to take you a week to get in shape. You need to be consistent and patient. It will happen!!

Another thing to remember is:

If one day does not go as planed and you were unable to get the food you needed to. DON’T give up. Go back up on that saddle and try again. You fail another day, try again. No one expects you to change your diet overnight, in fact, it won’t happen. You have to allow yourself to get use to it and embrace it, just like anything else.

10) My suggestion:

Weight training: Train with weights 3-5 days a week, working one body part per week. DO NOT be afraid of getting BIG, you won’t. No matter how hard and heavy you train, you will NOT get huge. Those people that do, intend to get big.

Cardio: Do 30 minutes 3 days a week to keep your heart healthy. If you need to burn many calories, then do 4 days of 45 minutes session. I never suggest doing an hour unless you’re competing and really need to burn extra fat. In which case it should be done at a low pace so you don’t burn muscles.

Weight loss:

You should lose 2 lbs per week. Losing too much weight at a very fast rate will make you look drawn and again, will lose muscles, not fat.

Remember:

You don’t need to be afraid of going to a restaurant to eat. The best way to keep your diet on track is to order your food grilled or baked and if it comes with sauce, ask the waiter to put it on the side. The salad dressing should be on the side as well and just use a tbs for your salad.

And lastly, do not feel intimidated at the gym. We all start somewhere. Other people most likely are as intimidated as you are.
In an attempt to consolidate some of the information and cut down on the clutter of lots of stickies, we decided to make a one stop shop for training, steroids, and diet information. This list will continue to grow.
http://www.elitefitness.com/forum/w...raining/different-training-splits-688475.html
http://www.elitefitness.com/forum/w...ng/healthy-shopping-guide-non-gmo-656038.html

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

http://www.elitefitness.com/forum/w...odybuilding-training/girlies-gear-588890.html

http://www.elitefitness.com/forum/w...ining/weight-training-information-600068.html

http://www.elitefitness.com/forum/w...ding-training/dieting-information-600065.html

http://www.elitefitness.com/forum/w...-ever-wanted-know-about-competing-657099.html

http://www.elitefitness.com/forum/w...ing-training/excercise-references-521984.html

http://www.elitefitness.com/forum/w...odybuilding-training/sample-diets-657003.html

http://www.elitefitness.com/forum/w...lding-training/clean-grocery-list-656436.html

http://www.elitefitness.com/forum/w...olesterol-not-cause-heart-disease-658703.html

http://www.elitefitness.com/forum/w...ng/healthy-shopping-guide-non-gmo-656038.html
http://www.elitefitness.com/forum/w...building-training/diet-tips-woman-655143.html

http://www.elitefitness.com/forum/womens-fitness-female-bodybuilding-training/lies-gym-637847.html

http://www.elitefitness.com/forum/w...g-training/dont-fear-free-weights-637849.html

http://www.elitefitness.com/forum/w...g/minnesota-semi-starvation-study-603441.html

http://www.elitefitness.com/forum/w...f-related-diet-training-comp-prep-592436.html

http://www.elitefitness.com/forum/w...uilding-training/steroid-fat-loss-646862.html

http://www.elitefitness.com/forum/w...ining/great-sources-carbohydrates-646090.html

http://www.elitefitness.com/forum/w...raining/lets-talk-about-oestrogen-646001.html

http://www.elitefitness.com/forum/w...ardio-queen-may-counterproductive-580116.html

http://www.elitefitness.com/forum/w...building-training/training-manual-584731.html

http://www.elitefitness.com/forum/w...-tone-but-i-dont-want-get-too-big-583600.html

http://www.elitefitness.com/forum/w...aining/pre-post-workout-nutrition-575020.html

http://www.elitefitness.com/forum/w...building-training/nutrition-101-a-650361.html
http://www.elitefitness.com/forum/w...nding-them-calories-how-all-works-658006.html
http://www.elitefitness.com/forum/w...xercises-articles-more-start-here-655389.html

http://www.elitefitness.com/forum/w...hows-your-squat-squat-help-thread-647759.html
http://www.elitefitness.com/forum/w...training/take-garlic-build-muscle-650485.html
http://www.elitefitness.com/forum/w...ding-training/19-ways-get-out-rut-666017.html

http://www.elitefitness.com/forum/w...ng-training/10-reasons-why-bmi-bs-666065.html

http://www.elitefitness.com/forum/w...ight-women-can-learn-bodybuilders-666053.html

http://www.elitefitness.com/forum/w...-calculator-katch-mcardle-formula-665955.html
 
Last edited:
This is the diet I recommend to most everyone.


This is a simle general diet plan I suggest eating 5-6 small meals a day calories should be about 10-12 x wieght

Diet wise start with a ratio of
40% Protein
30% carbs
30% fats (good fats)

Stop eating carbs after 6 p.m.

You should be getting a gallon of water in a day you can also drink green tea decaf and other decaf herbal teas as much as you like.

Once a week you should have a cheat meal this keeps your body guessing and leaves you with a treat to look forward to.

These are approved foods (if it is not on the list you shouldn’t be eating it)

• Turkey skinless breast
• Chicken skinless breast
• Fish
• Lean beef
• Buffalo
• Egg whites
• Omega eggs
• Skim milk
• Low-fat cottage cheese
• Wild-game meat
• ezekiel bread
• Sweet potato
• Steamed brown rice
• Oatmeal
• Barley
• Beans
• Kidney beans
• blueberries
• Strawberries
• Greek yogurt
• Broccoli
• Asparagus
• Lettuce
• Cauliflower
• Green beans
• peppers
• Mushrooms
• Spinach
• Cabbage
• Celery
• Zucchini
• Cucumber
• Onion
• Avocado
• Sunflower seeds
• Pumpkin seeds
• Natural Peanut Butter
• dry roasted peanuts unsalted
• raw almonds and almond oil
• walnuts and walnut oil
• macadamia nuts and oil
• sesame oil
• Olives and olive oil
• Flax seed and flax seed oil
 
Since I get asked about this a fair bit I will also post my contest diet it is no big secret that is Dave's Palumbo's diet.

DIET #1 for 2 dayst then follow DIET #2 for 1 days.then REPEAT

DIET #1
MEAL #1
12 egg whites
MEAL #2
35g Whey protein in water+ice
MEAL #3
6oz chicken with 1-cup asparagus or green beans
MEAL#4
6oz white fish (fluke, flounder, tilapia, sole, ect.) with a green salad with vinegar & mustard (no olive or macadamia nut oil)
MEAL #5
35g Whey protein in water or 10 egg whites

DIET #2
MEAL #1
2 whole (OMEGA-3) Eggs with 5 egg whites
MEAL #2
35g Whey protein with 1 tablespoon all natural peanut butter
MEAL #3
6oz chicken with 1/4-cup (1oz) cashew nuts, or almonds, or walnuts (vary it)
MEAL #4
5oz salmon or swordfish with a green salad (no tomatoes, red peppers, or carrots) with 1 tsp of Olive Oil or Mac Nut Oil and vinegar
MEAL #5
35g Whey with 1 tablespoon all natural peanut butter or 2 whole (OMEGA-3) EGGS with 5 whites

Cheat meal once per week (in place of meal #5).
 
What are these products on here like lipoflame and lipostim and are those steroids? Last year I read about Cardio Heat and Thermal Burn but I don't hear about them anymore and wondered what happened. What effect do these pills have and how should they be used if at all? Thanks so much
 
losingto win said:
What are these products on here like lipoflame and lipostim and are those steroids? Last year I read about Cardio Heat and Thermal Burn but I don't hear about them anymore and wondered what happened. What effect do these pills have and how should they be used if at all? Thanks so much
Click to expand...

They are legal fat burners as I said in your thread there not magic if you don't have a tight diet in check you shouldn't be taking anything.
 
aaah you know I can not even find the thread. Being new to the site I am still trying to figure out how to navigate and they dont notify you if someone responds. I did not even think it posted because I could not find it. I will try to search again. I am setting out this weekend with your clean foods list (thanks so much) and will be revamping my nutrition routine. I have not seen the thread but really you feel that they are not effective at all if my diet is not completely clean? I ask because like I said - I am interested in health and energy and I see a lot of folks on this site and I can't imagine what it takes to get to that level. I can't say I am even trying to get there but I do want to get to the best I can and I am not sure I can be completely "clean" all the time.
 
hi,
I am new here, I am light overweight and I have done many things to get over it, but no results, So I thought just get into a discussion about fitness to know why I am getting this problem
 
Hi My diet is almost exactly the same as the one you have mentioned at the start and i still cant lose weight. I have been doing cardio for 1 hour every day and then weight training 3 days a week. Its making me so depressed. I think i need to try clen or T3 Can you give me so info on whether they would work for me if i have a great diet?
 
new here, too, first time posting
weight: 157, height 5'4", body fat: 33.4%.
goals: I started 1.5 years ago at 227#, 49% bf...started with walking, then hiking, then joined a gym, hired a trainer and am loving my workouts, mostly weights but I did xfit for 3 months. I would like to get down to somewhere between 140-150# and drop to at least 24% bf. I definitely want to get stronger, and stronger, so no real timeframe.
my current training & cardio schedule: I've been doing a M/W/F schedule that looks alot like Rippetoe's starting strength: squats, dl or cleans, bench press or press, and I add pull ups, push ups, dips; Monday is heavy, Friday is light because I do an hour on Saturday with my trainer on miscellaneous stuff: sand bags, farmer carries, prowler, kb, sprints, oly technique, etc...I also meet with him on Wednesdays but just for half an hour, then I do my "routine." I will usually do hill or stair sprints after 1-2 of my workout days.
my current meal plan: I eat within 30 minutes of waking up no matter what, and I eat 5x day, clean and with protein at every meal. when I first started with my trainer 10 months ago I was a strict vegetarian. I started eating fish 5 months ago, I did a modified paleo diet for 2 months which "allowed" whey protein powder, but everything else was strict paleo and since then I've started eating poultry. I'm not paleo now, but I eat clean and mostly organic. I take tons of fish oil, and a few other supplements, like vit d.
No other salient medical concerns, but I am "older" and newer to this weight lifting thing. In my 20s and 30s I was a competitive cyclist/runner, so endurance was my forte.
So, here's my question/problem: On my current program, the plan is to add weight if not every workout, at least every week. I've been trying to increase the weight on my back squat and deadlift now for the past 2-3 weeks and I've stalled. I can squat 145 for 4 reps, 3 sets and lift 195# 3x for the deadlift. My goals are obviously much higher than this, but what do you do to get past this snag?
 
Hi, everyone-- have been browsing the forums here for a little bit, and have decided to jump in.
Me:

5'7"
155lbs.
18% bodyfat (eeeew!)

I started working-out seriously after my last motorcycle accident, about two years ago. I felt like I needed to keep myself as maintained as my bikes, if I wanted to be able to bounce as well as I have been. I also gained some weight, post-accident, that I am not happy with, and have not been able to shake.

I have residual shoulder and knee issues from past accidents, though I have good range of motion, and good strength, in spite of them.

I have gone from 22% bodyfat to 18%, maintaining about 155lbs, in the past 6 months.
Diet is good-- I know the drill.
I lift 5 days per week, and cardio 4 days per week.
I work with a trainer 1 day each week.
I am ready to take my progress to the next level, and would like some input from experienced females!:stilleto:
 
Last 20 lbs

Hi there, I'm new to this site. I'm 30 years old and looking to loose last 20lbs after havig kids. I was able to loose 50lbs by exercising and dieting but having great difficulity loosing these 20lbs. I know I'm 5.5" weight: 148lbs. Eat healty and try to be active. It seems like my weight is stuck at this point. Please help.
 
Welcome and congratulations on the hard work and results. 50lbs is great.

You need to make a thread and post your workout and diet. There are a lot of experienced ladies her that can help you tweak your workout and diet as you fight those last 10-20lbs. (The last 10 are the hardest)

Rebecca D
 
TKOlady77 said:
New to Elitefitness. I am 34, married with 4 kids. I love the gym, but after a couple of years off, it's time to "reclaim the body"

It's on!
Click to expand...

Welcome aboard! We are glad to have you here!!
 
sammyjd said:
Hi My diet is almost exactly the same as the one you have mentioned at the start and i still cant lose weight. I have been doing cardio for 1 hour every day and then weight training 3 days a week. Its making me so depressed. I think i need to try clen or T3 Can you give me so info on whether they would work for me if i have a great diet?
Click to expand...

I would recomend Need2slin.

Need 2 Slin - the worlds first test boosting nutrient repartitioner!

Highlights:

• Increase lean body mass
• Lower body fat
• Faster metabolism
• Boost thyroid output
• Increase testosterone
• Improve insulin sensitivity in muscle
• Increase natural energy
• Enhance muscular blood flow

 
new here and first time posting!

weight: 120, height 5'1", body fat: to be determined

goals: i wanted to maintain and lose the weight i have gained again after loosing almost 50 lbs 2 years ago. This past year I worked at home so I'm starting to gain pounds again.. I enrolled myself to the gym so I will be able to shed some pounds and maintain the weight i had.

my current training & cardio schedule:
i workout 5 days a week with a total of 2-3 hours per day.
M/W/F - 1 hour cardio using elipticals with 2lbs dumbbells on each hand (ramp 14, resistance 4) & 1 hour TRX session
T/TH - 1 hour cardio using elipticals with 2lbs dumbbells on each hand (ramp 14, resistance 4) & 2 hours routine with machines

Routine:
SET 1 (@12 reps each repeat 3x)
Chest Press Decline
Lat pull down
Back
hamstring curl
Leg press
2 minute sprint at the tredmill

SET 2 (@12 reps each repeat 3x)
Rowing
Pec Fly
Leg raise
flutter kick
1 minute eliplical (ramp 10 resistance 1)

Abs circuit (using TRX @15 count)
plank
plank (up & down)
Crunches
mountain climbing
side crunches

Saturday and Sunday is rest day..

my current meal plan:
Since I work during the night, i cannot do anything but to switch my eating habits.
I usially woke up around 9 or 10AM. eat pittied prunes maybe 5-10 pieces with 3 tall glasses of Hot water.

Lunch: 1 cup oatmeal, 1 cup viand,1 tall glass of pure grape juice.

# hours after (before gym):Fruit slices

Dinner: 1 cup oatmeal & 1 cup viand

Then off to work.

No other salient medical concerns:
No other ailments, its just that my lowerback feels like it will tear up sometimes.

So, here's my question/problem:
on my current weightloss and toning plan, Im concerned if I am eating the proper food to loose weight. A few weeks at the gym makes me feel like I'm bloating. a friend of mine gave me fatburner pills but I finished taking them and after 3 days i feel like I am retaining food and water and at the same time making my stomach bloat, did those pills caused it? should i stop taking it? I liked it because it gave me unstoppable energy.
 
Hi girls. New here. Have had tons of trouble the last few years medically. Before that I was doing wonderful with a clean diet and my exercises. Then I had to have spinal surgery and my thyroid taken out. Well, needless to say with absolutely no energy and the appetite of a horse I gained fifteen pounds. My thyroid levels are finally leveling out and the last couple of days I am back to eating clean and working out.

My stats are 5"8, 154 lbs, not exactly sure about the body fat but I just know it has to be around 30. I would write what My usual day is but Over the past two and a half years I went from being a vegetarian to a Pescatarian (fish) to just starting to eat chicken again last week. ( and I feel sooo much better)

Any ways, my work out, what has worked for me any ways is doing the Chalean extreme. I did it for four weeks, before my last surgery and I was getting so buff so I am thinking I will stick with that!? I just get confused about how much of everything I need to eat. I am bad about doing the math on how much protein, etc.

I have read through a little bit of these boards and am excited to be back with it!! Everyone seems to helpful. Thanks!
 
Welcome,

I was intrigued by your post because my mother-in-law had her thyroid taken out (cancer) 20 years ago. She went completely macrobiotic/vegetarian for 10 years. She then added fish and just recently started eating chicken. Neat coincidence. (She is 73)

Rebecca D
 
Hi gals! Posting to a forum is new to me - so bare with me. I am currently a work in progress, as the saying goes. Last January I convinced myself to get off my butt and to get back to who I was when I was in my 20's. As I was turning 40 this past December, I had decided losing 40 pounds would be my present. Fast forward to now, I have lost a total of 64 lbs. I did it the old fashioned way, of watching what I was eating and baby steps - walking then on to running. I currently am working towards a half marathon in July. I do track my food, through sparkspeople.com. But maybe I need to switch to the site mentioned in one of the stickies as it sounds like it breaks down my protein/carbs, etc.

However, with that said, my stats are as follows (weight and bf% coming from my scale):
5'10"
176lb
33.1% BF

I started weight training in February... I say that with tongue in cheek, as I wasn't taking it as serious, as I was stressing the running portion of my training. My nephew opened up a CrossFit Gym in Oregon and proceeded to "educate" me on the importance of strength training. I started dating a "gymrat" as some have named them around that time period as well, and he has helped some. He was a certified trainer back in Arizona, but focused more on the guys. We rotate our workouts every day: backs/chest, arms, legs, etc. I try to fit in my running, biking or swimming laps in 3-4 times a week. However, this past month I've been preoccupied and haven't really focused on my cardio as much, as I've been taking classes, and we're getting to the end of our semester and I've had finals to study for as well as papers due. I've still managed to get to the gym, albeit for about an hour of weights, not cardio. Basically, I feel I'm stalling. (I am really seriously loving the weights btw!! But have noticed I have gained some weight no much, just 2-5lbs - though I know it's muscle as my arms and back are starting to feel and look good.)

My diet consists of a modified Paleo, with protein shakes after workouts. I love to cook and have enjoyed learning how to cook the "clean" way. I noticed on the shopping list there isn't Grape Seed oil. Is that a no-no? as I use it more often than anything else, when I do use oil. I also use Coconut oil. When I say modified, I don't eat a lot of bread, but maybe once a week will have a tuna sandwich (boyfriend fixes it, so don't want to hurt his feelings... LOL). Even then, it's cracked whole wheat bread. I get other carbs from squash's etc.

I guess what I'm hoping to get out of this forum is a more complete training/diet guide from those who have been there and or have done or doing that and can point me in the right direction. I realize my BF is still high, but I have to remind myself, that a year ago, I was still weighing over 200 lbs and the BF was much higher. Last year I had a goal to lose the weight before my 40 bday. This year my goal is to look tighter, more toned.

Also, I have had 4 children. Ages range from 10-20. I'm not sure if anyone else has this problem, but I have this little muffin top right above my belly button that I can't seem to eliminate. The lower portion of my abs are looking great... The stretch marks I can live with, as they are my battle wounds (ha ha) from children. Suggestions?? Thanks for listening to me rant. :rainbow:
 
Howdy cowgirl (I thought of that myself),

I felt inspired after reading your post. It sounds like you have made a lifestyle change instead of just going on a diet. Maybe you should be giving us advice.

As for the little pooch from having children, I have the same problem. My kids are 14, 12 and 6. I am in very good shape but that little fold of skin just won't tighten up. I wouldn't worry about it though. Keep eating right and exercising and you will continue to feel better and look better.

If you want detailed advice post a sample diet for a day and your workout routine. Sometimes a tweak here are there can really help.


Rebecca D
 
Hey all,

New to the forum, getting back into the fitness game. Had a motorbike crash in March last year left me out of the gym up until May just gone. Had a car pull out on me when riding to work along the freeway ended up hitting them at about 100km/hr. I ended up doing some serious damage to my right shoulder (lucky I didn’t hit the car about 6 inches further to the right because it would have been my head instead), lots of surgery etc so needless to say I’m in bad shape but I’m working on getting back to where I was to start and then to get even better because I’d be stupid to not make the most of the second chance I was given! Looking forward to chatting with you guys and getting some tips on how to get to where I want to be. Any help is appreciated both gym and dietary.

I’m currently eating Paleo have been for a few months now and wouldn’t look back it’s amazing how much better you feel when you remove the crap from your diet (I was a cheese and cracker fiend before). I currently hit the gym a minimum of 4 nights a week, 5 if I get the chance, mixing up weights and cardio (definitely prefer the weights!). I’m 5’11” weighing in at about 75kg, I’m not wanting to lose weight as such I want to build muscle.

I live in Perth Australia although I am originally from the UK. I’m 21 work fulltime and have a great partner who also works out (which is great for extra motivation).

Speak soon!

Olivia (aka Smiffins)
 
Hi ladies,

I've been "stalking" the forum for about a month for info about workouts and nutrition and, as it turns out, entertainment. What a bunch of characters on here! Anyway, I figured I should finally introduce myself. I'm 34, single and no kids, 5'8", 198 and 35.2% (scale at my gym today). Boy, do I hate admitting those numbers.

Medically, I've had surgery on both knees and the left achilles tendon repaired. I had to start hormone therapy (bio-identical and NOT synthetic garbage) a year ago. I am hypo-thyroid, low test, low progesterone, low estrogen, and high cortisol. I don't know quite how to express how I felt before HRT except to say I just felt like half of a human being. My regular doctor did a basic lab and said I must be lying about my eating habits and my TSH was borderline but ok. After 6 more months of feeling like a useless piece of crap, I finally went to an endocrinologist that a colleague recommended. He tested my free T3 and a long list of other things. The first thing he said to me when I went for my lab results was, "Well, I know why you feel bad. But I can fix you."

Other than wacky hormones and thyroid, my blood work is good. My total cholesterol is 156, my BP runs normal, my resting HR averages 80.

I have a very stressful and demanding job (physically and mentally) that is predominantly a male field. I'm expected to maintain a minimal fitness level for my own work safety and effectiveness, which was never a problem in my 20's. I've always been an active person and like working out.

I am happy to report that hormone therapy has made me feel like a relatively normal person again. Losing weight and body fat is so friggin' tough though. I can't eat completely clean everyday because of my job, but I think I do pretty dang good considering. Lots of salmon, tuna, grilled chicken, salads, black bean and peach salsa (my own recipe and its yummy)... usually the right stuff. For on the go replacements when work just sucks, I keep Cliff Bar Mojo bars around- much lower carb count than the regular Cliff Bars- and they don't melt in my vehicle and bag. I aim to keep my daily intake at 1800 but I admit I don't obsess about it.

My PT routine is really simple and hardly any machines:
2-3 mile jog x 3 or 4 days/week (I'm slow- 11 minute mile pace or so)
bad weather days: 45 minutes on elliptical at 10% incline and level 2 resistance

push ups- the "real way" until I can't (usually 15 x 2) and then on my knees for another 25
situps with a medicine ball (15 lb)- 20 x 3
squats- 30 x 2
pullups (with the weight assisted machine- don't judge me! lol)
lunges (only sometimes- my knees don't like these much)

And that's pretty much it. This is stuff I can consistently fit into my day and can do even when I don't go to a gym. I'd love some advice one what kind of things I could/should add and how often.

My goals for the next 12-18 months:
170 lbs and/or 22% BF
Do a pull up without any weight assistance!

Thanks for reading all that and for any helpful input.
 
hi im joanna and im new here too!
can you tell when should i drink my protein during the day? after workout?how often?
my goal is to lose fat...
thanks a lot
 
Pre and post for sure. If you want you can replace a mid-day meal with a shake while you're at it. Just don't go overboard, you need good whole foods too
 
Oh man, LOVE all that info and the links!
I'm new here (obviously) but I've been lurking these boards for about a year now. I was overweight throughout my entire childhood (thanks to S.A.D. - Standard American Diet) but I got into yoga at 17 when it became a fad. From there I started running and learned that I have a passion for sports and fitness. I'm 23 and am only now considering becoming a PT, which is what brought me to this website. I was googling info for cert.s

My stats: I'm 5'8", around 135lbs (I haven't weighed myself in years. There's a line of reasoning behind that but I won't get into it now.), and I'm not sure what my body fat % is but it's probably fairly low.
Goals: Like I said before, I want to become a personal trainer. I'm also looking into getting a BS and getting certified by the A.D.A. to be a registered dietitian as I feel nutrition is a vastly underrated key element in both health and physical fitness.
Current training: I'm pretty sloppy about tracking or maintaining a specific diet and exercise routine. I run about 4-5 days a week (weather permitting, it's like the arctic about 5-6 months out of the year where I live). I do a lot of HIIT, yoga, pilates, general stuff. I counted calories for a while but I don't like that method, it's too obsessive and promotes a negative relationship with food, in my opinion. I eat fresh fruits & vegetables as much as possible (it's about 50% of my diet but I would prefer it to be about 70%, difficult to do on a budget though.) I don't eat meat too much but I'm not attempting to build muscle, just maintain. I'd say I have a serving of meat (fish, chicken, even red meat occasionally) for dinner almost every night and a few eggs for breakfast on occasion. I eat a lot of nuts and legumes, oats and various other grains.

I'm so excited to be on these boards now! I feel like I've fallen into a vast pit of information about something I love and I'm just soaking it all in. :D
 
it is interesting on this diet fat is every 3rd day.. curious why not have small amounts everyday? thanks

superqt4u2nv said:
Since I get asked about this a fair bit I will also post my contest diet it is no big secret that is Dave's Palumbo's diet.

DIET #1 for 2 dayst then follow DIET #2 for 1 days.then REPEAT

DIET #1
MEAL #1
12 egg whites
MEAL #2
35g Whey protein in water+ice
MEAL #3
6oz chicken with 1-cup asparagus or green beans
MEAL#4
6oz white fish (fluke, flounder, tilapia, sole, ect.) with a green salad with vinegar & mustard (no olive or macadamia nut oil)
MEAL #5
35g Whey protein in water or 10 egg whites

DIET #2
MEAL #1
2 whole (OMEGA-3) Eggs with 5 egg whites
MEAL #2
35g Whey protein with 1 tablespoon all natural peanut butter
MEAL #3
6oz chicken with 1/4-cup (1oz) cashew nuts, or almonds, or walnuts (vary it)
MEAL #4
5oz salmon or swordfish with a green salad (no tomatoes, red peppers, or carrots) with 1 tsp of Olive Oil or Mac Nut Oil and vinegar
MEAL #5
35g Whey with 1 tablespoon all natural peanut butter or 2 whole (OMEGA-3) EGGS with 5 whites

Cheat meal once per week (in place of meal #5).
Click to expand...
 
Hi everyone! I am excited I decided to join a fitness forum. I have friends I hit the gym with to get advice from but I'd love a more broad range of opinions so here I am. Oh and of course because I love to work out.

STATS: 130lbs ~5'4 ~I think when I checked I was 21% BF.
- Your goals: what are you trying to accomplish? Do you have a date in mind?
My goal is to drop my BF to roughly 15% I want to have toned muscle.

- Your current training & cardio schedule: What’s your routine and how often you train?
MWF -legs, abs and cardio/zumba. TTH-upper body, cardio. Sat and Sun- cardio or the sauna. I am at the gym 4-7 days a week.

- Your current meal plan: including how many meals, portions, what you eat and when you eat.

I eat 6 meals a day.
BFST-protein shake, oatmeal or egg whites cooked.
Snacks-almonds, fruit, egg whites, raw veggies.
LUNCH- protein bar or a salad with chicken breast.
DINNER-salad with chicken breast or cooked chicken breast with veggies.

I am in the middle of sort of revising my diet. I have a bad problem with eating sweets and I am trying my hardest to cut them out, that and bad carbs.

Any advice is greatly appreciated.
 
Hi! new to the forum :)

your stats: 149, 5'7, 26.12%
- Your goals: what are you trying to accomplish? Do you have a date in mind? I definitely want to lower my body fat % and gain muscle. I have no date mind, just determination that I will get to my goal.
- Your current training & cardio schedule: What’s your routine and how often you train? I work out 6 days a week. I'm currently training for my first 5k in June. I alternate H.I.I.T with strength training, focusing on different body parts different days.
- Your current meal plan: including how many meals, portions, what you eat and when you eat: Intermittent fasting. I have an 8 hour eating window from 8 a.m - 4 p.m. I eat 3 meals a day with a morning snack and afternoon snack.
Breakfast: egg whites, lean turkey or chicken, and veggies.
Snacks: almonds, eggs, natural pb, veggies.
Lunch: Tuna, eggs, spinach, kale.
Dinner: lean turkey or chicken, veggies.


My name is Amanda, I'm 22 years old. This past December I had to have surgery to remove a tumor from my left ovary and it resulted in a full ovary removal. Recovery was tough, but I used the time to take care of my body and decided that this was my second chance. Down almost 30 lbs.
 
Hello new here!
Weight: 168.6
Height: 5'4"
Body Fat: N/A last time I checked over 2yrs ago was 18%
Age:27
Goal: 130lbs toned not sure about body fat. Pre preg 140lb
Deadline: 3-4mo. But once I get to goal I want to maintain. Only because of my career field Im going for 3mo.
Medical/etc: asthma and breastfeeding-2months postpartum , noticed my milk supply dropped some so I'm eating more serving of healthy snacks or a 2nd serving of oatmeal and added lean beef.
Supplements: vitamins
Water: About 3 servings of my 32oz bottle.

Exercise: On a budget so no gym :-(
5/6days a week
1hr of advanced cardio(usually tae bo) 5days wk
Dance modern 5/6 days wk for about 20/30min. Im a backup dancer/ instructor (before preg) I have a show coming up in Aug(2mo)
WF- arms, back, chest, abs(have to be careful due to diastis recti), pilates for 10min
TTHS- lower body
Sun-Sat meditation, stretch, light yoga

Food: Eat clean
M1: 1scoop protein, 1cup steamed kale and broccoli, 1c oatmeal(stevia)
M2: 6-8Tbs egg whites, 1c steamed kale 1c steam broccoli, 1oz steam onion
M3: 4oz wild salmon, 1c steam kale, 1c steam broc, 2oz onion, 2 carrots steam
M4: 4oz wild cod, 1c steam kale, 1c steam broc, 1-2oz onion, 2 carrots steam
M5: same as M4 but sub out kale for yellow squash.
M6: 1scoop protein (due to late night workout), .5c of oatmeal
Snacks(depends on mood): .5-1c dried cranberries, prunes, 2c cherries, 1-2 plums, dk chocolate on occasion.
I choose 1-3 snacks a day. Also I usually sub out fish on M3&4 for lean beef two days of wk.

If anyone has suggestions about what I should change plz let me know. Also seems like I'm at highest energy in the evening/late night.
 
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CherryBombCat said:
Hello new here!
Weight: 168.6
Height: 5'4"
Body Fat: N/A last time I checked over 2yrs ago was 18%
Age:27
Goal: 130lbs toned not sure about body fat. Pre preg 140lb
Deadline: 3-4mo. But once I get to goal I want to maintain. Only because of my career field Im going for 3mo.
Medical/etc: asthma and breastfeeding-2months postpartum , noticed my milk supply dropped some so I'm eating more serving of healthy snacks or a 2nd serving of oatmeal and added lean beef.
Supplements: vitamins
Water: About 3 servings of my 32oz bottle.

Exercise: On a budget so no gym :-(
5/6days a week
1hr of advanced cardio(usually tae bo) 5days wk
Dance modern 5/6 days wk for about 20/30min. Im a backup dancer/ instructor (before preg) I have a show coming up in Aug(2mo)
WF- arms, back, chest, abs(have to be careful due to diastis recti), pilates for 10min
TTHS- lower body
Sun-Sat meditation, stretch, light yoga

Food: Eat clean
M1: 1scoop protein, 1cup steamed kale and broccoli, 1c oatmeal(stevia)
M2: 6-8Tbs egg whites, 1c steamed kale 1c steam broccoli, 1oz steam onion
M3: 4oz wild salmon, 1c steam kale, 1c steam broc, 2oz onion, 2 carrots steam
M4: 4oz wild cod, 1c steam kale, 1c steam broc, 1-2oz onion, 2 carrots steam
M5: same as M4 but sub out kale for yellow squash.
M6: 1scoop protein (due to late night workout), .5c of oatmeal
Snacks(depends on mood): .5-1c dried cranberries, prunes, 2c cherries, 1-2 plums, dk chocolate on occasion.
I choose 1-3 snacks a day. Also I usually sub out fish on M3&4 for lean beef two days of wk.

If anyone has suggestions about what I should change plz let me know. Also seems like I'm at highest energy in the evening/late night.
Click to expand...
Shoot me a PM girl.
 
Hi new to the forum. I am 27 years old, 5' 5'' 130 lb with 16.6% BF I work out between 5 to 6 days a week all weight training I do not do any cardio cause i am a hard gainer My goal is to get a little more size and my body fat down to 10%

I started with a RedDragon cycle and have had no period for 3 months I have done 4 shots of a 1/2 cc every second week and 4 straight weeks off and still no period I have done deca 250 before without the problem of not having my period Personally i don't mind not having it:) I would just like to know can it cause health problems by not having you period monthly ?

Any insight on this would be appreciated
 
WarGirl said:
Hi new to the forum. I am 27 years old, 5' 5'' 130 lb with 16.6% BF I work out between 5 to 6 days a week all weight training I do not do any cardio cause i am a hard gainer My goal is to get a little more size and my body fat down to 10%

I started with a RedDragon cycle and have had no period for 3 months I have done 4 shots of a 1/2 cc every second week and 4 straight weeks off and still no period I have done deca 250 before without the problem of not having my period Personally i don't mind not having it:) I would just like to know can it cause health problems by not having you period monthly ?

Any insight on this would be appreciated
Click to expand...

By reddragon does that mean deca and test c? Some heavy juice there! Are you having other sides? I'm curious. There's mixed information about not having periods and health issues but it seems like the last I read, it wasn't as serious as we think. Having your body fat down to 10% is not very healthy though, unless you are planning on competing. The combination of steroids, low bf could potentially cause you issues down the road with hormones, perimenopause etc etc....
 
Yes that would be the one I know its heavy juice thats way i only do a half cc every second week and the results are amazing I started with a light acne but have that under control with pantothenic acid ( B5 ) and then not having my period other than that no other side effects

Thanks for the info
 
Hi!

I'm new to the forum. I'm 5'4, 175 lbs.BF is probably in the mid to upper 20's
.I carry a firm build but a high bf. I am currently doinga 16 weeks plan, to prepare to go to DLB camp in Februay. I build muscle easily, but cannot torch fat easy.
I currently lift 5 days a week..and this week have cardio at 4 45min a sesion. before is was mainly lifting (last 3 mon) with limite cardio.
I have competed in Figure several times, and in 2014 I am going to venture to Physique. So have changed up my routines, and cut back on cardio. Diet seems to be the hardest for me.

I am also starting a cycle of Igf lr3 and thinking of cycling in clen.
 
Hi All!!!!
Newbie here...

ht: 5'2"
wt: 118lbs
meas. : 32-26-33
BF % is at 20

doing a 12wk program. High intensity. Monday upper body A, Tuesday lower body A and abs, Wednesday cardio and yoga, Thursday upper body B, Friday lower body B and abs, Saturday cardio, Sunday rest day.

my goals are to be 110-115 lbs and be at 15% BF.

I am wanting to start competing.

I train at an underground gym here where I am the only female. Someone suggested I start a cycle of T3, Clen, and Anavar. I have them all now and I am unsure of the dosing i should be taking. Like I said I am new to this. They are all oral liquids, and I would like feedback on the dosing I should be taking (in cc's). I am looking to get lean and shredded!

My diet consists of 6 meals a day
1-egg white omelet (1/2 cup egg whites) w/ 1 cup veggies in it
2-small can or fillet of tuna with 2 cups veggies
3-9 oz boneless skinless chicken breast
4-1.5 scoops protein mixed in water
5-9 oz chicken breast, 2 cups romaine lettuce, 1 tomato,balsamic
6-1.5 scoops protein mixed with water
sometimes sub fish for chicken
 
I'm new to the forum...My stats are:

51 yr old female
128 pounds
5'2'
11% bodyfat
Train 3 days on 1 off...so 6x wk

Used to compete approximately 18 years ago. I just workout now to stay in shape and beat age if possible. It's simply really a lifestyle for me but I'm always interested in new information, opinions, and recommendations.

I've been on hgh through an anti aging clinic for a couple of years.

I just started Anavar 5mg yesterday which is my first cycle on this product. Was wondering if any of you have experienced Restless Legs at night. Interrupted my sleep tremendously. Thank you guys in advance for any/all posts in reference to this.
 
I was wondering if anyone can give me feedback as to pro's and con's of Decca??:evil: I would like to know the female perspective..every guy I talk to tells me not to worry about side effects..I want to run a small amt..50mg every 7 to 10 days..trying to find out the half life of Decca as well, and again I get conflicting stories..so any help would be great! Thanks
 
Backzilla63 said:
I was wondering if anyone can give me feedback as to pro's and con's of Decca??:evil: I would like to know the female perspective..every guy I talk to tells me not to worry about side effects..I want to run a small amt..50mg every 7 to 10 days..trying to find out the half life of Decca as well, and again I get conflicting stories..so any help would be great! Thanks
Click to expand...

Guys can be idiots because they don't have to deal with the same sides we do. I can't really help you with Decca as I haven't run it. Have you used other things? I'm curious why decca?
 
Hi!
I'm new here. :)
My name is Ari. I'm a Massage Therapist and Yoga Instructor.
I'm 34
5' 6"
147lbs
Not sure about BF
I am hypothyroid so losing the fat is proving to be VERY difficult.
I have Graves Disease. My thyroid was ablated using Radioactive Iodine in March of 2009. Some say that once you get your thyroid ablated, you're considered just hypo. Some say you're still classified as having Graves. I've always been very active and in shape until I got sick. After which I delved into a perpetual downward spiral. Gaining 30lbs in a matter of 6 months. Then hopeless and lazy for a few years.
I take levothyroxine and right now, my levels are "optimal." According to lab values.

I have a trainer and lift 4 days per week
M-W-F. No cardio on lift days.
HIIT/Insanity the other 3. T-Th-Sa in an effort to lose the stubborn fat that just seems to want to hang on.
Abs about every other day.

Diet is on point. Sitting at about 40p/30c/20f
About 1400 to 1500 cals per day. I do have difficulty eating as soon as I wake up. I've never been a breakfast eater. I'm at the gym by 9 or into my cardio by 8. Fasted cardio. Sometimes I just can't eat before I get to the gym. Other times I manage a protein shake or nature valley protein granola bar. (10g)

A typical day for me is:
Meal 1
3/4c egg whites. 1/2c oatmeal
Meal 2 (post workout)
Protein shake (100%egg 25g p)
Meal 3
Greek yogurt w/ 1/4c almonds and 1/4c blueberries
Meal 4
4oz chk, 1/2c brown rice, 1c veggies (broccoli, carrots, cauliflower)
Meal 5
Apple and 1/4c almonds
Meal 6
4oz chk or lean beef, sweet pot, veggies

Sometimes I'll have turkey cutlets or turkey burger.
Chicken gets old all the time. But you guys know that.

I take a multi, CLA, and a thermo and water pill. Glucosamine/MSM. Calcium w/D3.

Since starting with my trainer, I've lost 10lbs in 4 weeks. I've gained inches in places. All good. And I've lost inches. My big trouble areas are inner thighs and around my belly button. Also, around my armpits in the front and back. Yuck! I just have this fat layer all over.
There's a lot of nice muscle under there. It's just under there.

Cardio is my nemesis. I'm an ex smoker. But I still get it in.

I think I've answered all of the starting questions for info.

My husband suggested and I'm considering a cycle of Anavar. And I wanted to get some thoughts and opinions.
 
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I am taking 11 OXO , 6 a day. How many weeks before I see a difference in my leanness? I do hot yoga 90 minutes , in a room that's 105 degrees and it's intense holding of contracted muscles for up to a minute. I do this 7 days a week. I run an hour or more twice a week and do weights at the gym once a week.



Sent from my iPhone using EliteFitness.com - Anabolic Steroids, Bodybuilding
 
Ladies, your best bet is to start a new thread and then people can answer everything specifically to you.

Welcome to EF :)
 
Hi I'm new... 130lbs 5'3 24%bf still working off baby weight... I am running anavar, cjc 1295 ipamorelin... I need any and all advice
 
Hii I'm new I'm 5'7, 158lbs, 20yrs. I want to gain muscle. And i have 2 rest days a week. I eat a lot, but i eat healthy. Looking to drop my bf% from 21% to 16%, and gain about 10lbs of LBM. Im open to suggestions and chatting!
 
Hi !
Yep new here too. Nice to meet you all !
I'm 5'6, 156lbs.. And 22yrs.
I have a very muscular structure, that's what saves me because i'm around 21% bf !
I workout 'for real'( always trying) for a years and half... But active since kid, (at 16 i hit the gym)
My goal would definitely be brun fat! Maybe go to a 18-17%, no thoughts in competing ( what you guys think of this goal?)

Now the help me part!
For dieting i want to try the one in post 3, but maybe a little bit less eggs in the morning (keep around 6-7 eggs white), and primary chicken and whey for protein, brown rice or tapioca, green veggie and olive oil, sincerely that's almost all i can have access to. (Can maybe make small chances! Please help!!)
Keeping a 40%p 30%c 30%f weekdays, and probably 40%p 20%c and 40%f on weekends

Annnd help me party #2 my training program.

I wake up 6am, breakfast!
Annd go to work (basic computer job, reads e-books of interests, excel, e-mails, sometimes some forums) !
Around 11am go to the gym (at workplace) and do some slow steady cardio, if not working out at 8pm, maybe some hiit and shower!)
12:30pm lunch (the biggest meal have to be this one, breakfast and pre-workout.)

By 3pm another meal ( still in college by the way!)
6pm pre workout meal !
7:30pm workout! - now for my training program, i was thinking of trying the "Jen Rankin's cutting program" by fitness 360, in bodybuilding.com...
( And PLEASE help on that ! If it's too little, too much, i will try to post the link in a edit. But is VERY easy to find, and beautifully explained )
And post workout and last meal, whey shake with water, ice and probably a banana! :) that's around 10pm, then shower and bed!!!! Zzzz xD

Please help me girls! I have read a lot! But never really asked for help!
Feel free to private message me! Or anything! Would like some friends ;)
 
Hello... just signed up! I'm 31, 5'7", 160 lbs... not sure of bf % right now. Need to get it done again. I've been at it since July 2014 but have recently started getting a lot more serious about lifting. I'm eating clean again (did it for a while and fell off the wagon around the holidays), 6x/week at the gym, all lifting followed by running 1 mile on the treadmill except on leg day. Also going to start adding another mile of running outside each day, so it will be 1 mile in the morning and 1 mile in the evening. Not concerned with my weight at all as I am 20 lbs heavier than I was before I had my son (3.5 years ago) and I wear a smaller size than I did before I was pregnant. I need to cut some body fat.. mostly around my hips and thighs. Never had the belly fat issue that some women have.

Hoping I can find some good advice on here!
 
Hello ladies. My name is Ashley.
Weight: 130lbs
Height: 5'5"
Body fat: i don't know my % but I have a good pinchable size of it on my midsection.

Goals: I want to tone the extra fat I've gained this year, stop craving (and giving in to) crappy snacks like flaming hot funyuns and bowls of fruity pebbles, replace those calories with better carbs. I want to form a habit of working out and lose this on again off again attitude. I want to cook more.

Current training, I practice yoga and I use a lot of xhit work out videos on YouTube, as well as belly dancing videos. (YouTube is awesome for work out vids.)

This time around I'm on day 3. I plan on doing yoga for toning and strength training 5x a week and cardio 3x a week.

Meal plan: I don't have one as of yet. I'm struggling with cooking for myself as well as an extremely picky eater.
 
Hello everyone, new meat here to the forums. Just wanted to take a moment to introduce myself.

Current Stats
Age: 26
Height: 5'3"
Bodyweight: 130 lbs
Body fat: 20%

Currently training for a figure competition September 26th.

Diet: I am working on building right now so I'm eating a bit more than usual. Around 1800-2000 calories a day with a 40C-40P-20F split. Going to switch over to carb cycling at about 16 weeks then begin a steady cut at about 12 weeks.

Training: I train six days a week, morning fasted cardio (30 min right now) and abs or calves, and afternoon weight training split. Mon-Legs, Tues - Back, Wed - Chest, Thur - Legs, Fri - Shoulders, Sat - Arms.

Gear: I have done an Anavar cycle, Primo cycle, and Clen in the past that all went decently. Trying out Deca and Test P starting th is week, yes I know many people won't agree but I have had trouble putting on muscle since I've had my son (he'll be eight months old in a few days), and the Anavar wasn't cutting it this time around. I am really cautious with them and my husband and I have done tremendous amounts of research before embarking on this journey, both online and from personal source experience. I will stop immediately if I notice any serious adverse effects. Going to go into my cut cycle with Winstrol (injection), L-carnitine (injection), and Clen because it worked so well last time.

Can't wait to get on stage! It's been a long time coming. Had started to prep a few years ago but other circumstances got in the way. Then my husband and I decided to have our son before I stepped up my gear game just in case. I really want to take this Pro and compete in physique down the line. My husband is also an avid bodybuilder. Has competed twice now, one lightweight and one middle weight, though he did not place in either division, falling in fourth each time. He is bulking up to get into light heavyweight, which is his preferred division. We both struggle with keeping on weight (I know, poor us, which is why we started gear in the first place. Any tips, suggestions, or questions are welcome!
 
^^Welcome to EF. :) I'm probably one of those that wouldn't risk a heavy cycle like that but it's pretty much what you have to do to be competitive, especially if going pro is a goal. I'd love to hear your updates and see how it goes. We don't get many women on here who have used the bigger cycles. Good luck with your cut!
 
Re: newbie post

H:163cm / 5'3
W:68k /149lb
BF: Dread to think at the moment!
Age: 33

I used to be a contender...
3 years ago I was lifting 4-5 times and running around 20k / 12miles a week. After getting some serious RSI in my shoulder I fell off the wagon and am now trying to claw my way back.
My short term goal is just to lose all the extra bodyweight I've put on over the past few years and get my groove back. I have been replacing the buzz I got from exercise with sugar and cutting that habit is making me cranky!

In order to do this and get back into good habits I'm 4 days into a planned 8 week vegan diet (and crying with longing every time I see a glass of milk). I'm doing this through a meal delivery service to make sure I'm eating a well balanced vegan diet! No plans to convert to veganism once the 8 weeks are up. Longer term goal is to start bulking up and to lift heavy.

Since February I've been weight training twice a week with a PT and doing some low intensity cardio 3 times a week.
Typically in a session I'm doing 5 sets of 3 at 90% of max for my primary exercise which is squat or deadlift at the moment. Low weight /high reps for my bench as with my shoulder I'm almost starting from scratch and my left side is still considerably weaker. I'm snatching and cleaning using an empty bar to warm up.

I'm having to keep it light as it seems like every other week I'm injuring myself in new ways usually in my lower back and hips. If I go even moderately heavy or start training much more than 3 times I week I'm ending up out of action. I'm finding this very demotivating and frustrating having never been injury prone in the past. One of the perks of getting older I guess! I just want to LIFT!

My deadlift is currently 110% of bw, my squat is 95% of bw and my bench is around 80%. I could easily put quite a bit more onto my squat and deadlift but I'm being cautious. I'm considering using HGH to help me get moving and keep me injury free but I think this is the wrong place for that conversation?

I'm determined to keep going so have joined Elite Fitness to keep me motivated and excited. I hope this post doesn't come across as one long moan, that I haven't gone on for too long and it's in the right place!
 
Hi, I'm brand new to this whole body building thing and I'm just looking for some recommendations on how to get started.

I'm 28, 5'8" tall, I weigh 270lbs and have 49% bf.....I currently follow a clean eating/paleo diet with very few carbs and lots of veggies and protein. No dairy minus eggs and Greek yogurt and very few fruits. So far I've lost about 8 pounds in the last 3 weeks following this program but I want to step up my workouts. As for goals, my end goal weight would be somewhere around 140lbs with less than 18%bf. As for short term I would like to drop around 60 pounds and 20% body fat by this time next year...do these sound reasonable??

On Mondays I do an hour of cross fit/ HIIT training and then I try to go for a walk/run or do yoga or kickboxing throughout the week. I try to strive for 4 workouts a week but with my wacky schedule with school and work I don't have a set routine.

My ex has recently gotten into body building and he's doing so amazing and he keeps encouraging me to try it out and I finally took his advice. I need to know basics from when I should workout to what types as well as diet and supplements. Any advice will be great...I'm super excited to get started.

Thanks!!
 
Last edited:
hi,
I am new here, I am light overweight and I have done many things to get over it, but no results, So I thought just get into a discussion about fitness to know why I am getting this problem
 
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