Weak legs but grow quickly........suggestions

[Daling]

Guess its time to introduce myself...... First off.....I've been so intrigued w/ all the info that is available here I have not yet had time to post. I've been researching & have found many of my questions answered by hitting the search button (very inspiring & motivational I must add!)

I've been working out for 6-7 years lost 35lbs of fat went from 185-150 back in 95' my diet had been horrible for most of those years up until I met my hubby( in 2000) who had been consulting health clubs fo 19years & did pro fitness training out in LA CA.....my lifestyle had completly turned around. I used to work out for hours weight training and did hous of cardio but my bf would never budge....I got stuck at size 10-12 bf around 26-28% consume 1000's of calories!!!!

I've come a long ways........

Current stats are:
5 ft 6 in
149 lbs
wear size 4-6
waist 27
calves 14.5

 

[Gladiola]

Welcome!

Your stats are pretty similar to mine except I'm 2 inches shorter (oh, and I don't know my calves, but they're big enough to make most boots & many pants snug there).

You'll find lots of great info here on building muscle. Mainly though, eat clean & be sure to get enough calories & enough protein & LIFT LIFT LIFT!

For legs, most say the 'classics' are best: dead lift, squats, leg extensions & curl, press, walking lunges (though not that much in one workout!).

What does your program look like now? I guess if you are looking to get stronger, you're not 'afraid' of getting bigger - that's great!

-Cool screen name, btw.

 

[Daling]

oops....accidently hit the post button...

but as I was saying

Diet: Calories 1400-1800 calories
protein: 180-220 gm/per day
carbs: 60-100gm/per day limited dairy, no pastas, no breads
carbs come from rice, red tators, fresh veggies/salads
Fats: nuts, olive oil
I'll detail this if anyone needs more info
Ofcourse 6 meals a day

Now to the nitty gritty......

Everytime I work my weak ass legs......I grow like a mad woman. I had laid off working them only so I can diet properly(get my weight down (139lbs when not working legs). My appetite gets so dang stimulated. I'm only squating 160lbs & the next day I can't were my pants. I want to knock my self out so I can find out what my plataeu is w/ strength. From what I've been told our natural testosterone is stimulated when working legs so that incourages me to keep going for it. Then I get pissed off cuz my diet gets screwed up and my pants don't fit! I'm playing with the numbers(protein & carbs)carbing up just before leg work-outs. (My legs were 10 times stronger back in 1999(assuming muscle has a memory.) but let up on legs since.... I now work them out for 6wks...take time off or moderate training & then start back up....cut back to lose weight

I just started my first cycle of(2nd week) anavar & have been fantastic with my diet so far(I'll get stricter when I get closer to March)....so before I blow it and get pissed off and quit working legs I need some suggestions. From what I've gathered and what I've read up on....I'm on the right track w/ diet & training. I'm not afraid to grow. I just want to cut up & loose the BF...my goals are 12-14%

Learning our bodies is like a dam chess game & it has been an ultimate challenge but have enjoyed every bit of it!
My diet started on the 1st of Jan went from 159 (2 months post 1st cycle ever..... primo/winny) Got down to 145 and started my ana cycle 1 1/2 weeks ago. In about 4 weeks I'd like to toss some t3/clen but not sure if I'm brave enough yet. (The stuff is at arms reach... I'm trying to loose some stubborn fat with lots of cardio and eca stack now
My training consists of:
Weight training q other day
1. Shoulders, bi's, tri's, abs- 30-60min low intensitiy cardio
2. Chest, back, abs- 30-60min low intensitiy cardio
3. legs & cardio
On off days I've up the beat w/ cardio on my Stepmill for 60 min

OK.....help me out ladies If any more info is needed please ask! I need all the info as much as possible


Always....darling

 

[Daling]

Become a bodybuilder......

Spatterson.....I've seen your pics in progress!!!!!

Gladiola.....today was legs......squats, leg presses, leg extensions, back extensions, calves
I'm working up my strength... I took a month off( from legs) and started legs a couple weeks ago, My previous work-out before this one I was sore for a week. I hate starting over.....the pain we endure.....HA! Some like it!

I rotate....next leg work out (I always do squats) dead lifts, lunges, back extenstions, lying back extensions, calves, hack squats ect.......

 

[Daling]

Just a fat HEFFA!

OK....ladies I need a little help here!
Problem #1
I had one of those INFRA RED BF% testing done and the shitty ass thing pissed me off! From what I understand those things are very unreliable the can be > 5% off. It said I was 27% and very dehydrated. ( It was about 11:00am and already had over a half gallon of h2o in me. Shit....I had been pissing all morning long. My arms were flat....due to carb depleting and a hard ass arms/shoulders work-out the night before. What's up with that shit!
thighs-21 in
calves 14.5 in
waist 27.5 in
hips 36 ?
shoulders 41in
breast size....heheh nata! Talk about something thats getting flatter and flatter
Hold fat in belly, thighs, ass, lower back.....typical
current weight 150lbs



Problem #2
I am really trying to tailor my diet and get the right ratio for me. I've been reading & reserching like a mad woman
I just started a anavar 4weeks ago and started t3......ramping my doses up quick and watching for significant sides and also on a NYC. Debating to add clen next week to switch up w/ the NYC. I get great affects w/ Adipokinetix.....(hate the clen side affects)
Current diet consists aprox 1500-1800 cal.....80-100 carbs.....20-30 g fat or less.
I feel weaker than shit. (let up on cardio to see what happens)
I switched to lifting.....2 days on, 1 day off. Basics
I'm curious if I need to add some calories.....I eat all the basics & clean......except for 6 weeks in and my monthly came & I benged on some good carbs.....not to bad. I've done worse

Goals
LOse 15-20lbs would like to get to 12% I'm aprox 20? 21? 19?% Shit.....I don't know 30%....eeeeek! Fat Heffa! SO far I feel like I'm really tightening up....I've got alot of muscle underneath...I see alot of definition but want my muscles to SHINE!

Help me out ladies!
How do we post pics?
If anymore info is needed please ask! I need help! I feel sorta stuck.....but being patient.....persevering. I've done some minor changes.....let up on the cardio.....should I add more calories? I'm getting aprox 160-200 gms of protein....all from clean white meat & tuna Eating q 2-3 1/2 hrs
My strength is as its been no major improvements......
Actually feeling weak!

 

[rez]

Re: oops....accidently hit the post button...

but as I was saying

Diet: Calories 1400-1800 calories
protein: 180-220 gm/per day
carbs: 60-100gm/per day limited dairy, no pastas, no breads
carbs come from rice, red tators, fresh veggies/salads
Fats: nuts, olive oil
I'll detail this if anyone needs more info
Ofcourse 6 meals a day

Now to the nitty gritty......

Everytime I work my weak ass legs......I grow like a mad woman. I had laid off working them only so I can diet properly(get my weight down (139lbs when not working legs). My appetite gets so dang stimulated. I'm only squating 160lbs & the next day I can't were my pants. I want to knock my self out so I can find out what my plataeu is w/ strength. From what I've been told our natural testosterone is stimulated when working legs so that incourages me to keep going for it. Then I get pissed off cuz my diet gets screwed up and my pants don't fit! I'm playing with the numbers(protein & carbs)carbing up just before leg work-outs. (My legs were 10 times stronger back in 1999(assuming muscle has a memory.) but let up on legs since.... I now work them out for 6wks...take time off or moderate training & then start back up....cut back to lose weight

I just started my first cycle of(2nd week) anavar & have been fantastic with my diet so far(I'll get stricter when I get closer to March)....so before I blow it and get pissed off and quit working legs I need some suggestions. From what I've gathered and what I've read up on....I'm on the right track w/ diet & training. I'm not afraid to grow. I just want to cut up & loose the BF...my goals are 12-14%

Learning our bodies is like a dam chess game & it has been an ultimate challenge but have enjoyed every bit of it!
My diet started on the 1st of Jan went from 159 (2 months post 1st cycle ever..... primo/winny) Got down to 145 and started my ana cycle 1 1/2 weeks ago. In about 4 weeks I'd like to toss some t3/clen but not sure if I'm brave enough yet. (The stuff is at arms reach... I'm trying to loose some stubborn fat with lots of cardio and eca stack now
My training consists of:
Weight training q other day
1. Shoulders, bi's, tri's, abs- 30-60min low intensitiy cardio
2. Chest, back, abs- 30-60min low intensitiy cardio
3. legs & cardio
On off days I've up the beat w/ cardio on my Stepmill for 60 min

OK.....help me out ladies If any more info is needed please ask! I need all the info as much as possible


Always....darling

think you should try something different with your workout...
day1: back and tris
day2 cardio
day3 legs
day4 rest/cardio
day5 shoulders,chest and tris

i think its important to give upper body enough time to rest and recover before training again.

also dont worry about losing pounds..concentrate on dropping bf%.

diet...dont go below 30g fat per day, and search this board for a carb rotating diet...i think its great!

g'luck

 

[Alexis]

My suggestion is to post a pic...

 

[Daling]

Re: Re: oops....accidently hit the post button...

think you should try something different with your workout...
day1: back and tris
day2 cardio
day3 legs
day4 rest/cardio
day5 shoulders,chest and tris

i think its important to give upper body enough time to rest and recover before training again.

also dont worry about losing pounds..concentrate on dropping bf%.

diet...dont go below 30g fat per day, and search this board for a carb rotating diet...i think its great!

g'luck

I've been reading up on the carb rotating & have added flax oil to my diet as well. I never added fat (figured there was enough in the meats and nuts) Guess we will see how that goes.
I believe I'm carb sensitive and extremly moody, depressed when I lower them for a period of time. Get a little lithargic as well. I add a low amount to every meal. Mainly fresh vegies, oatmeal in the am only, limited amount of rice.
I get these extreme cravings for sugar when I've depleted myself from too many calories.....my mental disposition gets week.

I've just switched up on my work-out routine. Focusing on lifting & strength. Decreased my cardio....I was feeling overtrained and exhausted. I thought my recovery process on the anavar was gonna help w/ this up it to 15mg daily last week

 

[Daling]

Hunger pains

What's up with feeling hungry all the time?

 

[rez]

Re: Re: Re: oops....accidently hit the post button...

I've been reading up on the carb rotating & have added flax oil to my diet as well. I never added fat (figured there was enough in the meats and nuts) Guess we will see how that goes.
I believe I'm carb sensitive and extremly moody, depressed when I lower them for a period of time. Get a little lithargic as well. I add a low amount to every meal. Mainly fresh vegies, oatmeal in the am only, limited amount of rice.
I get these extreme cravings for sugar when I've depleted myself from too many calories.....my mental disposition gets week.

I've just switched up on my work-out routine. Focusing on lifting & strength. Decreased my cardio....I was feeling overtrained and exhausted. I thought my recovery process on the anavar was gonna help w/ this up it to 15mg daily last week

if u get hunger pains or sugar cravings when eating low carb its because you should be increasing fibourous vegies and more protein.
make sure the carbs you are having are also low gi..that way the sugar cravings should subside.

with the moodiness...i get AWFUL to be around if i havent eaten at within 2-3 hrs after my last meal..im a serious mess. So make sure you eat correctly - both content and timing.

 

[Daling]

Re: Re: Re: Re: oops....accidently hit the post button...

if u get hunger pains or sugar cravings when eating low carb its because you should be increasing fibourous vegies and more protein.
make sure the carbs you are having are also low gi..that way the sugar cravings should subside.

with the moodiness...i get AWFUL to be around if i havent eaten at within 2-3 hrs after my last meal..im a serious mess. So make sure you eat correctly - both content and timing.

How late is too late to eat I'm do for some protein right about NOW!!!!!! Moody MAMA!

My body has been waking up frequently during the night(potty time) and I'm wide awake a 4:30 am an 1 1/2hr before my wake up time.....I find if I eat something I can get back to sleep but if I don't I'll just lay there waiting for my alarm clock. Any suggestions?

 

[rez]

Re: Re: Re: Re: Re: oops....accidently hit the post button...

How late is too late to eat I'm do for some protein right about NOW!!!!!! Moody MAMA!

My body has been waking up frequently during the night(potty time) and I'm wide awake a 4:30 am an 1 1/2hr before my wake up time.....I find if I eat something I can get back to sleep but if I don't I'll just lay there waiting for my alarm clock. Any suggestions?

spatt is absolutely right eat every2-3 hours. if you are hungry before that you havent eaten the right amount of pro/carb or fat in your meal. so make sure your meals have enough to furl you for 2-3hrs, but not stuff yourself silly!

y dont u train in the morning if you get up early!! easy solution..wake up at 4am, eat..train at 6am. i luvvvvvv training in the morning...the only way to start the day!

 

[Sassy69]

Hi Darling! Welcome to the boards!

If you get that hungry .. EAT! Toss some egg whites in the microwave or something. I've been so friggin hungry before that I can't sleep and its just not worth it.... esp if I'm looking forward to 6 am cardio on an empty stomach w/hunger pains. Ow.

 

[Daling]

Re: Re: Re: Re: Re: Re: oops....accidently hit the post button...

spatt is absolutely right eat every2-3 hours. if you are hungry before that you havent eaten the right amount of pro/carb or fat in your meal. so make sure your meals have enough to furl you for 2-3hrs, but not stuff yourself silly!

y dont u train in the morning if you get up early!! easy solution..wake up at 4am, eat..train at 6am. i luvvvvvv training in the morning...the only way to start the day!

Rez.....
I prefer to work out in the am but I head out to work at 6:45 am and that doesn't allow me enough time to go to the gym and get ready for work. On my days off.....I'm off to the gym very early. It pisses my husband off.....he likes to sleep in on Saturdays but I'm so darn energised! I'll lay in bed just fidgeting
I'm at my best performance early and find myself at my strongest.
My job is so dam demanding & by the end of the day I'm worn out from running all over the city. (mentally & physically)

 

[hookdup]

I didn't want to start a new thread for just one question so I'll try posting it here, since it's about legs.


Re: lunges
When you are doing lunges, what is the difference if you use a step? So you step up onto a step rather than just straight forward. Does this target a different muscle? If so, which one?

Re: Deadlifts
When I'm at the gym, I see a lot of ladies putting down a round weight on the ground so that their toes are elevated when doing deadlifts. Does this also hit a different muscle? If so, which one?

Thanks in advance ladies .... and gents...

 

[rez]

Re: Re: Re: Re: Re: Re: Re: oops....accidently hit the post button...

Rez.....
I prefer to work out in the am but I head out to work at 6:45 am and that doesn't allow me enough time to go to the gym and get ready for work. On my days off.....I'm off to the gym very early. It pisses my husband off.....he likes to sleep in on Saturdays but I'm so darn energised! I'll lay in bed just fidgeting
I'm at my best performance early and find myself at my strongest.
My job is so dam demanding & by the end of the day I'm worn out from running all over the city. (mentally & physically)

im exactly the same..weekends im still up at 8am, even though i can sleep in - i also get fidgety if i stay in bed!

 

[hookdup]

I was speaking about stiff-legged deadlifts. I thought these also target your hams?

At least I feel it there, although I have to admit, I can only do low reps cause my wrists end up hurting from the heavy dumbbells / barbells.

I'm also doing leg curls for the hams, so I'm not relying heavily on deadlifts, but I had always thought they were good exercises.

Spatts, please let me know if I'm wrong!

 

[hookdup]

Thanks Spatts,

I guess I have to go buy some straps. You're right, my wrists ache, and I KNOW my legs can take the weight but my wrists give out ...

So, will adding that extra weight on the ground to lift my toes target my hams and glutes more?

Also, is there a way you can use a leg press so that it targets your hams more than your quads?