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stuck in a rut


Welcome to the EliteFitness.com Bodybuilding Site! Please join this discussion about stuck in a rut within the Women's Fitness (Female Bodybuilding and Training) category.

Excerpt: this is kind of a part II to another thread. i had a body fat scale and it says my bf is 19%. now i have calipers and instructions for a 7 point skin fold test that say its 14%. stats again are 31 yrs, 5'3", 112 #. doing high intensity low volume lifting with 1 day off per week mostly concentrating on squats diet is 110g protein, 50g carbs (subtracting out the fiber as suggested), 30g fat anyway, im still stuck. no more fat is coming off, and no more muscle is going on. and

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Thread: stuck in a rut

  1. #1
    Good Broly
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    stuck in a rut

    this is kind of a part II to another thread. i had a body fat scale and it says my bf is 19%. now i have calipers and instructions for a 7 point skin fold test that say its 14%.

    stats again are 31 yrs, 5'3", 112 #.

    doing high intensity low volume lifting with 1 day off per week mostly concentrating on squats

    diet is 110g protein, 50g carbs (subtracting out the fiber as suggested), 30g fat

    anyway, im still stuck. no more fat is coming off, and no more muscle is going on. and im lifting hard and eating clean.

    should i change something, or be more patient?

  2. #2
    The Shadow
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    Try 150 grams of protein
    100-150 grams of carbs(depending on cutting or gaining)
    50 grams of healthy fat

  3. #3
    Pro Bodybuilder Gladiola's Avatar
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    I'm going to 3rd that MORE FOOD! Also maybe rotating carbs (so you'll be rotating cals too with keeping P & F steady).

    Are you doing any cardio (just curious)?
    How many days a week squats? What does 'concentrating' mean? (like 8 sets of squats 2X per week?)

  4. #4
    Good Broly
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    not measuring myself. having somebody else do it. (id cheat. lol)
    and i got suspicious after a couple of people told me theres no way that 19% was right. so i got the calipers. hell, i could have 10% or 50% for all i know. i have no other fit women to compare myself to. you can see some of my ribs and alot of my veins. i dunno.

    im squating so much because i have bird legs. i do squat sets and drop weight till i cant go, then i come in and do leg curls. (if i can still bend my knees) also doing the back work you suggested in the other thread.

    and did you say more food?

  5. #5
    Good Broly
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    cornholio (great name, btw) man thats alotta food! ill see what i can come up with. gonna read up on gladiolas carb rotation too.

  6. #6
    Good Broly
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    How many days a week squats? What does 'concentrating' mean? (like 8 sets of squats 2X per week?)
    im not doing much cardio. some hit and miss jump rope and sprints.

    by concentrating, i mean, well...i dont count sets or reps. i start with the bar and squat untill i feel like i have my form down pretty good. then i squat my max weight and go to failure, drop weight and repeat, till i just have the bar again. i do it every 4 days.

  7. #7
    Good Broly
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    not sore on forth day usually. usually sore thru the 3rd day. (although i dont quite have the hand of this. sometimes i can barely walk the next day, sometimes i barely get sore)

    ok. ill start counting reps. i do know that i drop weight 3 times and have been thinking about fiddling around and making it 5 times. and maybe my max isnt enough.

  8. #8
    Good Broly
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    ok. 122. (how embarassing. i should raise it just so i dont have to type that again) i was working on staying in the pain zone, but i should probably use more weight too, huh?

  9. #9
    Da Pope smallmovesal's Avatar
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    shush spatts... i likes my carbs

  10. #10
    Da Pope smallmovesal's Avatar
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    lilchit i don't squat quite 100 lbs yet... that's one of my weaker areas. as long as i hurt the next day i'm happy.

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