iceprincess
New member
Hi, everyone! I am new to EF but have been following some posts for about a month or so. This will be the first post for my log journal, and I'm not really sure how to start this off because I have quite a few things to share, some background to give, etc. But, with all that aside, I am very excited to get started and get some feedback.
My goal is to gain 5-10lbs of lean muscle mass on my upper body. I know that nutrition is a HUGE part of the gaining process, but I am currently in Iraq right now. So…I have had to be VERY creative in how I pick and choose my meal options! One of the hardest parts, as well, is that I used to be a competitive figure skater and am used to being very lean – this whole gaining “weight” to gain muscle is killing me! Though, I know it is the only way to get the lean muscle that I am looking for. I would love to be able to try a few competitions when I get back to the States, but first things first…more muscle. After I gain the lean muscle I will probably be asking for suggestions on the best way to cut. LOL!
I have been following the Dual Factor 5x5 program as far as workouts go. I don’t have a lot of time to spend in the gym, so I am hoping that this will accomplish lots of gains/work in a short amount of gym time. Ideally I would love to have more time, but I am doing the best that I can. Before you think I’m making excuses, please realize that I literally work 12 hours per day. So, my schedule is: get up at 6 am, get ready, and get breakfast by 7am, when I start work. Around 1pm, my husband and I go work out for 45 minutes. We then have 15 minutes to change clothes, drive to the cafeteria, get to go plates, and drive back to work. Then, I work until 8pm. At 8pm, we go to the cafeteria, eat, and get back to where we live around 8:30-9:00. An hour later we’re asleep. I’m just giving you the big picture of working 7 days per week in a war zone and letting you know that 45 minutes per day is ALL I have for exercise, without compromising food and sleep!
Ok, first…My Stats:
Height: 5'2"
Weight: 119 lbs
Body Fat: Hard to get in the middle of a desert.
Measurements: Looking for someone with a flexi-tape
Next, my workout numbers:
WEEK #1
Monday (Nov. 7th)
Squat: 5X5 (90 lbs)
Bench: 5X5 (45, 50, 55, 65, 70 lbs)
Bent Row: 5X5 (45, 50, 55, 65, 70 lbs)
Wednesday (Nov. 9th)
Squats: 5X5 (75 lbs)
Deadlift: 5X5 (100 lbs)
Military: 5X5 (50 lbs)
Pullups: 5X5 (husband-assisted…I can do all 5 of the first set, though!!!)
Friday (Nov. 12)
Squat: 5X5 (65, 75, 85, 90, 100 lbs)
Bench: 5X5 (65 lbs)
Bent Row: 5X5 (65 lbs)
WEEK #2
Monday (Nov. 14)
Squat: 5X5 (95 lbs)
Bench: 5X5 (50, 55, 60, 65, 75 lbs)
Bent Row: 5X5 (50, 55, 60, 65, 75 lbs)
Wednesday (Nov. 16)
Squat: 5X5 (80 lbs)
Deadlift: 5X5 (110 lbs)
Military: 5X5 (55 lbs)
Pullups: 5X5 (husband-assisted)
Friday (Nov. 18)
Squat: 5X5 (70, 80, 90, 100, 110 lbs)
Bench: 5X5 (65 lbs)
Bent Row: 5X5 (65 lbs)
Quick note: on Tuesdays and Saturdays my husband and I do abs, hyperextensions, and “active recovery” techniques like hurdle drills for hip flexibility, agility work, a couple of 2 minute bodyweight circuits, some depth jumps about once per week, and stretch. Thursdays and Sundays are off.
Nutrition: (General Overview)
7:30 AM
4 Egg Whites
1 Whole Egg
½ cup Pinapples
½ cup Grapes
1 cup apple juice
10:30 or 11:00AM
Whey Protein Shake (one scoop) with 6oz of skim milk
12:45 or 1:00PM
Workout
2:00PM
Whey Protein Shake (one scoop) with 6oz of skim milk
3:00 or 3:30 PM
1 Grilled Chicken Breast or 1 cup of tuna
1 cup of Raw Broccoli
½ cup Onions
½ cup Noodles
¼ cup Cucumbers
5:00 or 5:30 PM
Whey Protein Shake or 1 Grilled Chicken Breast
8:00 or 8:15PM
1-2 Grilled Chicken Breast or 1 cup of tuna
1 slice of provolone or Swiss cheese
1/8 cup mushrooms
½ cup broccoli
½ cup onions
General Nutrition Totals: 1594 Calories
Protein: 206g (53%)
Carbs: 122g (29%)
Fat: 29g (17%)
I also have fish oil and flax seed which I NEED to start incorporating into my evening snack. I drink a little over a gallon of water every day, and have probably a quart of green tea. Other then that, I don’t use any other supplements – should I be while trying to gain muscle?
I will have my husband take some pictures of me tonight! I’ll try and have them up for y’all tomorrow!
I’m sooooooo excited and looking forward to hearing from y’all!
My goal is to gain 5-10lbs of lean muscle mass on my upper body. I know that nutrition is a HUGE part of the gaining process, but I am currently in Iraq right now. So…I have had to be VERY creative in how I pick and choose my meal options! One of the hardest parts, as well, is that I used to be a competitive figure skater and am used to being very lean – this whole gaining “weight” to gain muscle is killing me! Though, I know it is the only way to get the lean muscle that I am looking for. I would love to be able to try a few competitions when I get back to the States, but first things first…more muscle. After I gain the lean muscle I will probably be asking for suggestions on the best way to cut. LOL!
I have been following the Dual Factor 5x5 program as far as workouts go. I don’t have a lot of time to spend in the gym, so I am hoping that this will accomplish lots of gains/work in a short amount of gym time. Ideally I would love to have more time, but I am doing the best that I can. Before you think I’m making excuses, please realize that I literally work 12 hours per day. So, my schedule is: get up at 6 am, get ready, and get breakfast by 7am, when I start work. Around 1pm, my husband and I go work out for 45 minutes. We then have 15 minutes to change clothes, drive to the cafeteria, get to go plates, and drive back to work. Then, I work until 8pm. At 8pm, we go to the cafeteria, eat, and get back to where we live around 8:30-9:00. An hour later we’re asleep. I’m just giving you the big picture of working 7 days per week in a war zone and letting you know that 45 minutes per day is ALL I have for exercise, without compromising food and sleep!
Ok, first…My Stats:
Height: 5'2"
Weight: 119 lbs
Body Fat: Hard to get in the middle of a desert.
Measurements: Looking for someone with a flexi-tape
Next, my workout numbers:
WEEK #1
Monday (Nov. 7th)
Squat: 5X5 (90 lbs)
Bench: 5X5 (45, 50, 55, 65, 70 lbs)
Bent Row: 5X5 (45, 50, 55, 65, 70 lbs)
Wednesday (Nov. 9th)
Squats: 5X5 (75 lbs)
Deadlift: 5X5 (100 lbs)
Military: 5X5 (50 lbs)
Pullups: 5X5 (husband-assisted…I can do all 5 of the first set, though!!!)
Friday (Nov. 12)
Squat: 5X5 (65, 75, 85, 90, 100 lbs)
Bench: 5X5 (65 lbs)
Bent Row: 5X5 (65 lbs)
WEEK #2
Monday (Nov. 14)
Squat: 5X5 (95 lbs)
Bench: 5X5 (50, 55, 60, 65, 75 lbs)
Bent Row: 5X5 (50, 55, 60, 65, 75 lbs)
Wednesday (Nov. 16)
Squat: 5X5 (80 lbs)
Deadlift: 5X5 (110 lbs)
Military: 5X5 (55 lbs)
Pullups: 5X5 (husband-assisted)
Friday (Nov. 18)
Squat: 5X5 (70, 80, 90, 100, 110 lbs)
Bench: 5X5 (65 lbs)
Bent Row: 5X5 (65 lbs)
Quick note: on Tuesdays and Saturdays my husband and I do abs, hyperextensions, and “active recovery” techniques like hurdle drills for hip flexibility, agility work, a couple of 2 minute bodyweight circuits, some depth jumps about once per week, and stretch. Thursdays and Sundays are off.
Nutrition: (General Overview)
7:30 AM
4 Egg Whites
1 Whole Egg
½ cup Pinapples
½ cup Grapes
1 cup apple juice
10:30 or 11:00AM
Whey Protein Shake (one scoop) with 6oz of skim milk
12:45 or 1:00PM
Workout
2:00PM
Whey Protein Shake (one scoop) with 6oz of skim milk
3:00 or 3:30 PM
1 Grilled Chicken Breast or 1 cup of tuna
1 cup of Raw Broccoli
½ cup Onions
½ cup Noodles
¼ cup Cucumbers
5:00 or 5:30 PM
Whey Protein Shake or 1 Grilled Chicken Breast
8:00 or 8:15PM
1-2 Grilled Chicken Breast or 1 cup of tuna
1 slice of provolone or Swiss cheese
1/8 cup mushrooms
½ cup broccoli
½ cup onions
General Nutrition Totals: 1594 Calories
Protein: 206g (53%)
Carbs: 122g (29%)
Fat: 29g (17%)
I also have fish oil and flax seed which I NEED to start incorporating into my evening snack. I drink a little over a gallon of water every day, and have probably a quart of green tea. Other then that, I don’t use any other supplements – should I be while trying to gain muscle?
I will have my husband take some pictures of me tonight! I’ll try and have them up for y’all tomorrow!
I’m sooooooo excited and looking forward to hearing from y’all!