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trimojo said:I'm a triathlete finishing a season and trying to put on more muscle and lower my bodyfat.
Current stats: 5'5" 114 pounds, 13.5% body fat
http://img.villagephotos.com/p/2006-2/1148342/biceps.jpg
http://img.villagephotos.com/p/2006-2/1148342/back.jpg
http://img.villagephotos.com/p/2006-2/1148342/legs2.jpg
I'm going to enjoy this experience because it's completely opposite of endurance training. I'm going to have to learn to eat very differently. Here we go!
7:00am- 10oz coffee with 2oz skim milk
7:30am- Vanilla protein shake w/10 blueberries and 1 apricot
8:30 am- 8 min. elliptical warm up
CHEST & TRICEPS
Incline Bench Press (3 sets) 12xbar, 12xbar, 12xbar
Dumbbell Chest Fly's (3 sets) 12x20lbs, 10x20lbs, 8x20lbs
Incline Dumbbell Bench Press (3 sets) 12x20lbs, 10x20lbs, 8x20lbs, 8x20lbs
Peck Deck Machine (5 sets) 12x30lbs, 12x25lbs, 12x25lbs, 12x20lbs, 12x20lbs
Chest Press Machine (3 sets) 8x60lbs, 10x55lbs, 10x55lbs
Tri's Standing Cable Pushdowns (3 sets) 12x30lbs, 12x30lbs, 12x35lbs
Skullcrushers (3 sets) 12xEZ bar, 12xEZ bar, 12x EZ bar
Dumbbell Donkey Kickbacks (3 sets) 12x15lbs, 12x15lbs, 12x15lbs
Seated Press (3 sets) 12x90lbs, 12x100lbs, 12x100lbs
Assisted Dip Machine (5 sets) 12x50lbs, 12x50lbs, 12x45lbs, 12x45lbs, 10x40lbs
I read that Shadow posted it's better to do cardio after weights. I ran 6.5 miles after lifting. I also need to swim today but after reading replies to my first post, I don't think I'm eating enough. Sometimes, I'm really ass dragging tired after long workouts. I decided to leave the gym to eat.
11:00am- 1/2 an apple
10 almonds
12:15- turkey, provolone cheese, lettuce, tomatoes, pickles wrap
I'll head back to the gym in a hour or so for this swim workout and then eat again.
1300 yds total:
200 warm up
4 sets of:
100 hard/30 sec rest
75 hard/30 sec rest
50 hard/30 sec rest
200 easy cool down
3:00pm- Nectarine and 12 almonds
I'd probably agree -- at least go by the rule of thumb 1-1.2 x your body weight in protein to maintain - and for guy, probably more like 1.5x. I would challenge him to relook at his protein intake, adjust up and see how it works for him. Also look at the quality of the carbs- for the calories of carbs consumed, is he getting the best quality for the demands of his body. If speed and agility are a demand on him, I'm guessing he doesnt' want to let the total calories get too wild, so in order to increase the protein, might need to optimize the calories taken up by carbs & fats.
A thought on achieving two goals at the same time - not so much the "look" but rather strength, I am thinking of our little hottie, Shades McCool - here is a college age guy, around 180 lb, who can run a fast 40 m dash while being able to deadlift 500 lb. Most of the power lifting guys are pushing 300 lb and feel they need to be that big to do competiton quality lifts - but Shades is a guy you'd probably never suspect of that amount of strength - so he's acheived amazing power & agility while not having bodyweight that would compromise his speed. Granted endurance training is slightly different than just sprinting, but at least making some tweaks to the diet will get more in the direction of at least preserving muscle mass vs completely sacrificing it.
Thanks for the reply!!trimojo said:So, you like want to know about my 29 year old booty?
My booty has always been the biggest thing on my body. I had junk in the trunk since I was 13. Since I started training for triathlon, my husband says my booty has disappeared.
I don't agree, I still have some booty. Let me see what he thinks about a booty shot and I'll show you.
If there is a part of my legs I hate, it's my outer thighs. I can only see cellulite dimples on my "saddlebags" if I stand a certain way. I wouldn't say I have a cellulite booty problem though.
trimojo said:I want to know why you can't be a smoking fast triathlete while being real muscular? It sucks you can't be buff and win. Why does more muscle equal speed loss?
I'm really trying to add more protein to my diet. I put a scoop of vanilla protein in my oatmeal this morning. I almost had to hold my nose, I felt like gagging. Cutting out refined carbs has helped the last two weeks. I do see more defintion.
But I did my best leg press set today.180x12, 190x10, 195x8, 200#x 6
Isn't very impressive, huh? I read some of your gals' squat poundage. That's impressive!
trimojo said:I want to know why you can't be a smoking fast triathlete while being real muscular?
*Bunny* said:GREAT posts you two!