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Fit and Fab at 40!! GG's new log lol
- Thread starter Gymgurl
- Start date
S
scorpiogirl
Guest
....and she's OFF!!!! Good luck! 
Gymgurl said:Oh damn it is getting close! I will be 40 next monthI want to be in even better shape then I am now....so what a better way for me to get my ass in gear is to keep a journal and be accountable! Jen has inspired me to get my buns in shape
Thanks Jen lol
Best of luck GG!!!
Nov 14th...
20 min HIIT
DB bench press
12-10#, 10-15#, 8-20#, 6-25#, 12-15#
Flys - 12-10#
Seated db shoulder press
12-8#, 10-10#, 8-15#, 6-20#, 12-15#
Side raises - 12 - 5#
Barbell Rows
12-35#, 10- 40#, 8-50#, 6-55#, 12-15#
Dumbell pullovers - 12-10#
Seated Tri DB extensions
12-5#, 10-10#, 8 - 15#, 6-20#, 12 - 10#
Lying tri extension = 12 - 10#
Seated db curls - 12-10#, 10-15#, 8-20#, 6 - 25#, 12 -15#
standing db curls - 12 - 15#
Food:
Calories 1196
46% P (134 g)
31%c (99g)
22%f (22g)
20 min HIIT
DB bench press
12-10#, 10-15#, 8-20#, 6-25#, 12-15#
Flys - 12-10#
Seated db shoulder press
12-8#, 10-10#, 8-15#, 6-20#, 12-15#
Side raises - 12 - 5#
Barbell Rows
12-35#, 10- 40#, 8-50#, 6-55#, 12-15#
Dumbell pullovers - 12-10#
Seated Tri DB extensions
12-5#, 10-10#, 8 - 15#, 6-20#, 12 - 10#
Lying tri extension = 12 - 10#
Seated db curls - 12-10#, 10-15#, 8-20#, 6 - 25#, 12 -15#
standing db curls - 12 - 15#
Food:
Calories 1196
46% P (134 g)
31%c (99g)
22%f (22g)
Nov 16th...
Legs:
Leg press:
12-110#, 10-130#, 8-150#, 6 -190#, 12 - 130#
Leg extensions - 12 - 70#
DB lunges:
12-10#, 10-15#, 8 -20#, 6 - 25#, 12 -15#
Leg curls - 15 - 50#
Standing barbell calf raise:
12- 65#, 10- 115#, 8 - 185#, 6 - 215#, 12 - 115#
seated Calf raises - 12 - 90#
Decline sit up - 15
Decline Oblique - 15
Cable woodchopper - 15 each side
rope pulldown/abs - 15
1 hour real kickboxing class......thought I was dying tonight
Legs:
Leg press:
12-110#, 10-130#, 8-150#, 6 -190#, 12 - 130#
Leg extensions - 12 - 70#
DB lunges:
12-10#, 10-15#, 8 -20#, 6 - 25#, 12 -15#
Leg curls - 15 - 50#
Standing barbell calf raise:
12- 65#, 10- 115#, 8 - 185#, 6 - 215#, 12 - 115#
seated Calf raises - 12 - 90#
Decline sit up - 15
Decline Oblique - 15
Cable woodchopper - 15 each side
rope pulldown/abs - 15
1 hour real kickboxing class......thought I was dying tonight
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Girl your not eating enough you need to be getting in at least 10 x body weight in cals or you will kill your metabolism.Gymgurl said:
Jan 17th.......
Down 7 pounds YAY
30 min eliptical (300 cals)
Rope Pull down:
3 sets 62.5 pounds 10 reps
One handed cable pull down:
3 sets 25 pounds 10 reps
Overhead Rope pull:
3 sets 37.5 pounds 10 reps
Preacher curls:
3 sets 35 pounds 10 reps
Alt. DB curls:
3 sets 15 pounds 8 reps
One handed cable curls:
3 sets 25 pounds 8 reps
Planks
crunches
hamstring leg roll W/ball
Down 7 pounds YAY
30 min eliptical (300 cals)
Rope Pull down:
3 sets 62.5 pounds 10 reps
One handed cable pull down:
3 sets 25 pounds 10 reps
Overhead Rope pull:
3 sets 37.5 pounds 10 reps
Preacher curls:
3 sets 35 pounds 10 reps
Alt. DB curls:
3 sets 15 pounds 8 reps
One handed cable curls:
3 sets 25 pounds 8 reps
Planks
crunches
hamstring leg roll W/ball
Ouuu I can relate to that... *cough*Prednisone*cough* Thank GAWD that's over. Oh and for emphasis...Gymgurl said:
^^Gymgurl said:
^^BUBBLES said:You are close to 40????????????????????
NO WAY!!!! You certainly did not look that age in the pics you had in your avatars a few months ago. More like 28/29.......................
S
scorpiogirl
Guest
Whoa! 7 lbs! Good job....and I'm sure you're eating all your protein and good veggies....right? 
A
Aries13
Guest
All I can say is WOW!!! YOU ARE a great inspiration (like a lot of the women on here who helped me...and you know who you are 
). I am 20 years old and Im looking forward to looking good at 40 b/c you certainly do!!! I used to think that "Oh damn, I dont wanna get older and fatter...fuc*" but now I know it doesnt have to be like that. Maybe I was discouraged b/c my mom gained a LOT of weight after she had me and I thought I had the same faith...aspecially b.c I was overweight my whole childhood....2yrs ago I did something about it and now Im working towards competing! You look incredible and you should be proud!!!!
). I am 20 years old and Im looking forward to looking good at 40 b/c you certainly do!!! I used to think that "Oh damn, I dont wanna get older and fatter...fuc*" but now I know it doesnt have to be like that. Maybe I was discouraged b/c my mom gained a LOT of weight after she had me and I thought I had the same faith...aspecially b.c I was overweight my whole childhood....2yrs ago I did something about it and now Im working towards competing! You look incredible and you should be proud!!!!
Tatyana
Elite Mentor
Gymgurl said:Oh damn it is getting close! I will be 40 next month
Hey hun, just saw you pic, you are way cute! Why not your lovely face as avatar! I am 40 next month too, LoL! You can get in the best shape of your life in your 30s, pretty damn close to best shape in your 40s so get those buns in gear!
I think Playboy needs to do a FIT and FAB at 40 to help change the image of the 'older woman'. IMO it is society that has dictated that men look better older, whereas women look best young! I think I have finally come into my body and looks! It's about confidence really, I think.
You go girl! How have you decided how many cals to eat?
Jan 17th.....
Weight 161.4
Breakfast: coffee, (2 condiments) fat free creamer
pro bar
snack: 1 cup melon (1 fruit)
Lunch: LC pizza (1 pro, 1 starch)
8 brussel sprouts (2 veggies)
1 cup melon (1 fruit)
afternoon snack: yogurt, 1/2 sm sweet potato ( 1 starch)
Dinner: 3/4 cup egg beaters, butter, tomatos.(1 pro, 1 fat, 2 veggie)
Snack: 1 apple, pro bar
Weight 161.4
Breakfast: coffee, (2 condiments) fat free creamer
pro bar
snack: 1 cup melon (1 fruit)
Lunch: LC pizza (1 pro, 1 starch)
8 brussel sprouts (2 veggies)
1 cup melon (1 fruit)
afternoon snack: yogurt, 1/2 sm sweet potato ( 1 starch)
Dinner: 3/4 cup egg beaters, butter, tomatos.(1 pro, 1 fat, 2 veggie)
Snack: 1 apple, pro bar
Jan 18th......
weigh in this am....Crap still the same....161..
Breakfast: 1 slice low cal bread, sf jam
snack: Pro bar
Lunch: peanuts and 1/2 sweet potato
Snack: 3 oz turkey, small orange
Dinner: 6 oz turkey, 16 brussel sprouts
snack: yougurt, 2 small apples diced,lemon prot bar diced and all mixed together...1/3 cup all bran
All my water
1 hour of kickboxing with double bag time......
weigh in this am....Crap still the same....161..
Breakfast: 1 slice low cal bread, sf jam
snack: Pro bar
Lunch: peanuts and 1/2 sweet potato
Snack: 3 oz turkey, small orange
Dinner: 6 oz turkey, 16 brussel sprouts
snack: yougurt, 2 small apples diced,lemon prot bar diced and all mixed together...1/3 cup all bran
All my water
1 hour of kickboxing with double bag time......
tatyana_zadorozny said:
You look GREAT! YAY to us "older" girls lolol....I upped my cals to 1500 lol and lost 7 pounds....no junk...lots of water and just kinda well rounded for now...I have lived off of 1200 cals for the last 2 yrs with no results...look what happens when you listen to the ladies on her and up them.......
That's is great! ^^^ Good for you! Keep it up GGGymgurl said:You look GREAT! YAY to us "older" girls lolol....I upped my cals to 1500 lol and lost 7 pounds....no junk...lots of water and just kinda well rounded for now...I have lived off of 1200 cals for the last 2 yrs with no results...look what happens when you listen to the ladies on her and up them.......
iceprincess
New member
WOW - you look great GG, I would have never guessed 40 in a MILLION years. 
You go Gurl! Keep those calories clean as well as up - you can do EETTTT!!
You go Gurl! Keep those calories clean as well as up - you can do EETTTT!!
iceprincess
New member
Gymgurl said:
You so CAUGHT me! Ohhhh it is ON NOW!!
Tatyana
Elite Mentor
1200 calories. OMG!! too few!!
Hun, here is something that you need to calculate what you actually need. Most diets fail as women bloody starve themselves!!!!
WHy make it any harder than it need to be!!
BMR (Basal metabolic rate) based off total body weight
Women BMR=665 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age in years)
NEVER DROP YOUR CALORIES BELOW YOUR BASAL METABOLIC RATE OR YOUR BODY WILL THINK IT IS STARVING!!!! AS SOON AS YOU START EATING AGAIN, IT WILL JUST STORE ALL THE FOOD AS FAT!!!!
To figure out how many cals you need each day, multiply the BMR by your activity level
sedentary BMR x 1.2
lightly active BMR x 1.375
mod active BMR x 1.55
very active BMR x 1.725
Extreme activ BMR x 1.9
To lose weight, take about 10-20% off of your total calories required for the day. If you have been eating too many, OR TO FEW, don't just jump to the calories, do it gradually, as our bodies are SO BLOODY EFFICIENT AT STORING FAT!!
There is a better formula based on lean tissue, need a fairly accurate body fat measurement.
I have become ripped to shreds eating between 1800-2900/day!!
I mix my macronutrient rations up AND have seriously high Cal days, like blow it out to about 4000 kcal/day on a good cheat day off season so my metabolism does not slow down!!!
All this stuff can be found in most of the books by CHris Aceto, and in Tom Venuto's Burn the Fat, Feed the Muscle! \
I am on a competition diet now, going to have to start that tedious weighing of things and calculating macronutrient ratios, I have a few 'set' meals now that I know the cal content, at least two of my meals are the same pretty much all year round!! I can 'eyeball' 40 g of oatmeal and 100 ml of soyamilk now, no problem!!
Hun, here is something that you need to calculate what you actually need. Most diets fail as women bloody starve themselves!!!!
WHy make it any harder than it need to be!!
BMR (Basal metabolic rate) based off total body weight
Women BMR=665 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age in years)
NEVER DROP YOUR CALORIES BELOW YOUR BASAL METABOLIC RATE OR YOUR BODY WILL THINK IT IS STARVING!!!! AS SOON AS YOU START EATING AGAIN, IT WILL JUST STORE ALL THE FOOD AS FAT!!!!
To figure out how many cals you need each day, multiply the BMR by your activity level
sedentary BMR x 1.2
lightly active BMR x 1.375
mod active BMR x 1.55
very active BMR x 1.725
Extreme activ BMR x 1.9
To lose weight, take about 10-20% off of your total calories required for the day. If you have been eating too many, OR TO FEW, don't just jump to the calories, do it gradually, as our bodies are SO BLOODY EFFICIENT AT STORING FAT!!
There is a better formula based on lean tissue, need a fairly accurate body fat measurement.
I have become ripped to shreds eating between 1800-2900/day!!
I mix my macronutrient rations up AND have seriously high Cal days, like blow it out to about 4000 kcal/day on a good cheat day off season so my metabolism does not slow down!!!
All this stuff can be found in most of the books by CHris Aceto, and in Tom Venuto's Burn the Fat, Feed the Muscle! \
I am on a competition diet now, going to have to start that tedious weighing of things and calculating macronutrient ratios, I have a few 'set' meals now that I know the cal content, at least two of my meals are the same pretty much all year round!! I can 'eyeball' 40 g of oatmeal and 100 ml of soyamilk now, no problem!!
Cut the protien bars out every day is to much IMO to over processed (have real food cottage cheese is a great snack and easy) also cut the WW bread have oats instead and no carbs after 4 pm.Gymgurl said:
Gymgurl said:Oh damn it is getting close! I will be 40 next month
If dem is your buns, I like em the way they is.
edit: LOL, I had our buns, not your buns. big time EDIT.
Last edited:
iceprincess
New member
GG - just thought that I would stop by and see how things were going for you!! Hope you are having a great week
Hey funny thing...I mixed my food up a little...higher cal clean food on one day and ligher day the next....haven't been able to work out since last sunday....still hoping to squeeze in two this week...anyway....I lost 2 pounds....less exercise same amount of cals....what is going on here.....
GG, my guess would be that you did a modified 'zig-zag'. This is where you drop your calories below the 'lose fat' level, down to where you'd normally start losing muscle and lowering metabolism - but only for 1-2 days, then eat at maintenance, then repeat. It is mentioned in Tom Venuto's BFFM e-book as one of the more 'advanced' cutting techniques.
S
scorpiogirl
Guest
Good job, Girlie!!!! 
momsgettinfit
New member
Gymgurl said:
OMG I love banana and pb YUMMMY
Wednesday March 8th:
Quick Leg day:
15 minutes Eliptical
Squat Press- 3 sets/12 reps/ 445 pounds
calf raises- 3 sets/12 reps/355 pounds
sqats- 3 sets/ 12 reps/ 135 pounds
TOM......cramps didn't feel like eating.....and when I did it was junky
Calories 1028
Protein - 76
fat - 29
carbs - 115.5
Quick Leg day:
15 minutes Eliptical
Squat Press- 3 sets/12 reps/ 445 pounds
calf raises- 3 sets/12 reps/355 pounds
sqats- 3 sets/ 12 reps/ 135 pounds
TOM......cramps didn't feel like eating.....and when I did it was junky
Calories 1028
Protein - 76
fat - 29
carbs - 115.5
momsgettinfit
New member
Gymgurl said:
There you are. How are you?
momsgettinfit
New member
Gymgurl said:
Oh man I hate to hear you've been sick. I hope it stays away now!!! Glad to see your back and at it.
momsgettinfit
New member
Gymgurl said:
Just make sure your better before starting to train for comp. if you decide to go for it.
momsgettinfit
New member
Gymgurl said:
I'm sure your gonna make the right decision for you. ANd no your not a whimp!!!
March 9th......
Back and Chest and abs:
Cable rows: 3 sets/12 reps/ #150
raised cable rows: 3sets/ 12 reps/ #150
Reverse flys: 3 sets/ 12 reps/ #15
Cable crossovers: 3 sets/ 12 reps/#37.5
Back extensions w/10#ball 3/sets/12reps/
Chest press: 3 sets/ 12 reps/ #85
Pushups 3 sets to failure
Knee ups with 6# ball to failure
abs cable pulldown 3 sets/12 reps/#75
Back and Chest and abs:
Cable rows: 3 sets/12 reps/ #150
raised cable rows: 3sets/ 12 reps/ #150
Reverse flys: 3 sets/ 12 reps/ #15
Cable crossovers: 3 sets/ 12 reps/#37.5
Back extensions w/10#ball 3/sets/12reps/
Chest press: 3 sets/ 12 reps/ #85
Pushups 3 sets to failure
Knee ups with 6# ball to failure
abs cable pulldown 3 sets/12 reps/#75
momsgettinfit
New member
Mornin 
momsgettinfit
New member
Gymgurl said:
LOL You better get a picture of this and frame it!!
momsgettinfit
New member
Gymgurl said:
Good luck
needtogetaas
New member
good luckGymgurl said:Oh damn it is getting close! I will be 40 next month
btw is there going to be pics in this thread.
momsgettinfit
New member
Gymgurl said:
You got it!!!
S
scorpiogirl
Guest
Good luck, Girl! You can do it!
you go, ya old broad.
Seriously, though. I'm only a few years behind you. I karma'd you for your boobage. If I want boobs like that at 40, (or RIGHT NOW) I'll have to buy some.
Seriously, though. I'm only a few years behind you. I karma'd you for your boobage. If I want boobs like that at 40, (or RIGHT NOW) I'll have to buy some.
momsgettinfit
New member
Gymgurl said:
Hey girl how are you???? haven't heard from ya in a few days.
momsgettinfit
New member
getnfit06 said:
OMG too funny!!!!
March 20th..
Chest, shoulders, tris and quads:
Chest press - 3 sets..1 set 15#, 2 set 65#, 3 set 75# 12 reps
DB press W/twist - 3 sets 15# 12 reps
Flys - 3 sets 10# 12reps
Shoulder:
Military press 3 sets 45# 12 reps
Shrugs w/roll - 3 sets 65# 12 reps
front raises - 3 sets 8 pounds 20 reps
Tris:
rope pull down - 3 sets 72# 12 reps
one handed cable pull down- 3 sets 12 reps 36#
rope pull overhead - 3 sets 12 reps 72#
Quads/calfs:
squat press - 3 sets #425 8 reps
squat press/ calf raises 3 sets 335# 12 reps
leg press - 3 sets 12 reps 220#
pliate squat- 3 sets 12 reps 355#
15 min of eliptical...to full couldn't get one until end of workout
Chest, shoulders, tris and quads:
Chest press - 3 sets..1 set 15#, 2 set 65#, 3 set 75# 12 reps
DB press W/twist - 3 sets 15# 12 reps
Flys - 3 sets 10# 12reps
Shoulder:
Military press 3 sets 45# 12 reps
Shrugs w/roll - 3 sets 65# 12 reps
front raises - 3 sets 8 pounds 20 reps
Tris:
rope pull down - 3 sets 72# 12 reps
one handed cable pull down- 3 sets 12 reps 36#
rope pull overhead - 3 sets 12 reps 72#
Quads/calfs:
squat press - 3 sets #425 8 reps
squat press/ calf raises 3 sets 335# 12 reps
leg press - 3 sets 12 reps 220#
pliate squat- 3 sets 12 reps 355#
15 min of eliptical...to full couldn't get one until end of workout
P
PolfaJelfa
Guest
MILF
Congrats on looking superlicious at 40. GG is the perfect example of a MILF.
Congrats on looking superlicious at 40. GG is the perfect example of a MILF.
momsgettinfit
New member
Good morning GG!!!
Morning MOM! How are you today!!
Okay my new training split looks like this:
Monday: Chest, shoulders, triceps, Quads and calfs
Tuesday: Back, Biceps, Glutes, Hamstrings and abs
Wednesday: Off
Thursday:Chest, shoulders, triceps, quads and calfs*
Friday:Back, biceps, glutes, hamstrings and abs**
Saturday: off
Sunday: off
*do different exercises then mondays workout
**do different expercises then Tuesdays workout
Okay my new training split looks like this:
Monday: Chest, shoulders, triceps, Quads and calfs
Tuesday: Back, Biceps, Glutes, Hamstrings and abs
Wednesday: Off
Thursday:Chest, shoulders, triceps, quads and calfs*
Friday:Back, biceps, glutes, hamstrings and abs**
Saturday: off
Sunday: off
*do different exercises then mondays workout
**do different expercises then Tuesdays workout
momsgettinfit
New member
Morning 
nelmsjer
New member
Gymgurl said:
I like it.
Nice split. You have received the official Nelmsjer's Stamp of Approval. It doesn't mean jack, and it won't earn you any frequent flyer miles. Nor will it help you earn extra money; however, I'm a huge believer in hitting the body greater than once per week, and you're doing it.
Congrats!Similar threads
