girl needs help

[caroline9]

i know i'm in the men's discussion board- just wanted to see what kind of advice/response i'd get. i'm female- 27, 5'7" 150lbs, been training 2 years seriously. have lifted in past- highschool/sports. hand held bf tester i just purchased reads 19.5% (probably not too accurate). my goals are for Noticeable muscle gain. i train 5 days a week, and try to run 40 min. to an hour - (at least 3x a week, sometimes more). do chest, back, shoulders, and legs alone- bi's & tri's same day. have gone up in strength- but not seeing much change in physique- unlike my partner- because i hold alot of fat. am in 5th day of ketosis- not really counting carbs- just going by test strips- darkest purple-probably from all the cardio. just chicken/fish/egg beaters/low carb pro bars, and veggies- trying to do it clean. not using creatine at the moment- taking a ripped fuel andro stack- hasn't done much of anything. just a little background- bench currently at- 135lbs (3 sets of 6), curl 30lb dbells-max- 5 to 6 rep sets- stuck b/n that and the 25's. 13 1/4 " bi's- pumped- 13 if i measured them now. try to go up in weight every week-have kept a complete workout log for the past 12 mos. my partner and i lift about the same- i'm stronger in legs/tris/some back- she's stronger in chest/ fore arms/shoulders. she's leaving town for a month and i'm on my own- no spotter- except other gym members- we pretty much all keep to ourselves-i'm shy. want mass- especially bigger arms (never sore in bi's after arm day), but seems that definition gets all the attention. my partner- 5' 7", 36 yrs old, 140 lbs- and very defined- gets noticed alot. wondering what i can do this month to get an edge on her. having no problem staying in ketosis- but should i do the two day carb up? want to drop the fat, but not the muscle/ strength gains i've made. getting sick of working hard- and not getting the payback. thinking i was thinner when i just yo yo dieted/starved- and didn't work out at all. w/o thermogenics on an empty stomach i'm voracious after workouts- or exhausted/nautious. so- what's the verdict? sorry i wrote a book

 

[Valdez]

I wouldn't use a keto diet if I were you. your trying to gain muscle and that will not work with a keto diet. I've never been in full-fledged ketosis, I have done a complete BB diet and went VERY low carb (It was hell on earth!) Definetly do a 2 day carb-up if you are continuing this diet!. Just eat healthy with moderate calories IMHO.

What specifically do you want help with? diet? lifting? cardio? It sounds as if your friend could surely help you out. I can help you with specific questions, I honestly do not feel like writing a "book" to help you out with general "how do I get in better shape than my foxxy friend "

BTW: this is not the "guys" forum, let me state that for the record. this is the training forum, open to all.

write out your routine:
day 1: chest, back, shoulders
day 2: off
day 3: etc. etc.

 

[Super Girl 22]

more muscle mass = lifting heavier

lift heavy into muscle failure....max out on weight and reps. load up on the protein & carbs within 30-60 mins after your workout. diet correctly and go heavier

 

[maxellyz]

Hi Caroline...

U can easily drop a lot of pounds of fat in one month, do cardio in the morning before breakfast (long walks, 45min - 1 1/2 hour)

Check this thread for info on the morning walks:

http://209.11.101.244/forum/showthread.php?threadid=22875&highlight=fat

and then cardio on more time in the evening then do the stair machine 30min - 45 min(or walk)

and keep hitting the gym as hard as you have been doing before, the results will be great I promise, but remember doing this U need more calories and PROTEIN....

Good Luck

 

[caroline9]

thanks for the responses- that was my first post. as for routine- i am doing the same as my workout partner- and we have been trying to mix it up every few weeks. i can't say we work out the same body parts on the same days of the week- it ends up rotating- depending on how sore we are after the workouts. we normally start off with chest to go heaviest, then back, legs- then rest day, shoulders and arms are thrown in after. it all fits in somehow. usually 5 exercises per part- 3 to 4 sets 6 to 10 reps. i was hoping the keto diet would jump start some weight loss- then intro carbs regularly in the mornings. i do try to get up and run on an empty stomach- weekends i'm working 12 hour nights- so i'll try to get to the gym after work- and lift or run before bed. i'll boost up the cardio- and try to get it in twice- even though it's boring the life out of me- Thanks!

 

[dragon183]

How much water are you drinking?? You should try to get as much water as possible. This will help with losing BF. I try to drink about a gallon a day. Will be a pain going to the bathroom for awhile, but your body adjusts fairly quick to it.

 

[MrMuscle]

hehe this isnt the mes's discussion board girls..its free for all