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dmk777
Queen of EF :)
Yeah chic I weigh it all , you will soon get used to portion sizes and won't need to weigh for long. Fit day is great breaks it all down in % 's .
Hope your well !!
I just got back from the gym shoulders day I killed it!! Lol
New member....gym rat but want to go further.....any advice?
- Thread starter jennifer778
- Start date
Yeah chic I weigh it all , you will soon get used to portion sizes and won't need to weigh for long. Fit day is great breaks it all down in % 's .
Hope your well !!
I just got back from the gym shoulders day I killed it!! Lol
jennifer778
New member
Hey jjtt..do you count calories and weigh stuff? I'd like your feedback.
jennifer778
New member
Ha!! I'm glad you killed it!! Had no doubt you wouldn't!! Love it!! Guess I need a food scale. Thanks Donna. You rock, lass!
. (comin from a true southerner!! Ha)
Ok chika have some questions for you on this.
With your kickbacks and extensions, if you can do dips then drop either one of these and do dips in place. You get so much more from the dips then the isoloation work.
dmk777
Queen of EF :)
Ha!! I'm glad you killed it!! Had no doubt you wouldn't!! Love it!! Guess I need a food scale. Thanks Donna. You rock, lass!
lmao cheers lass from this Northern monkey!!
jennifer778
New member
Ok chika have some questions for you on this.
With your kickbacks and extensions, if you can do dips then drop either one of these and do dips in place. You get so much more from the dips then the isoloation work.
Ha. Your PBS question cracked me up!! Lol. I was using my iPhone and every time I'd try to type pounds it would put it as PBS. Sorry!! Ha. So it is pounds. I was tryin to abbreviate. Sorry for the confusion. What else should I change? Is that a decent day at the gym?
Btw I meant to mention yesterday that I was going lighter than normal just to try and get good form before going heavier.
Thanks for the input. I'll put today's food and weight log up tonight.
Thanks brotha
jennifer778
New member
Ok chika have some questions for you on this.
With your kickbacks and extensions, if you can do dips then drop either one of these and do dips in place. You get so much more from the dips then the isoloation work.
Hey Zed. I just saw where you responded to a post that I wrote to Donna on her deca cycle thread. I responded to you about SL 5x5. Mind checking it out and responding to me on this thread? I just say that as I might forget to look on the other one. I want the scoop on the program. Will I gain muscle mass doing it? Will it work bis and tris? Thanks man
jjtt
New member
Yes I do, but I rarely weigh out vegetables or green salad. I only measure out things that I want to ration or control portion sizes. Because I follow a grain free diet, I don't see the need to count out fruit or vegetable carbs or calories.
I tend to measure/weigh in order to get an accurate protein calculation more than calorie count.
I do weigh or measure out:
meat - usually 5 oz at a time.
cottage cheese - usually either 3/4 cup or 1 cup depending on other foods being eaten.
nuts - I measure out in portion- usually 10 or 11 almonds etc
olive oil by tsp. on salad
eggs and eggwhites. I usually have one whole and 3/4 cup liquid egg whites
when I put veggies in my omelet it's usually just a handful
I'm not eating oatmeal anymore but when I did it was 1/3-1/2 cup.
I have a Starfrit kitchen digital scale and measuring cups that I use daily.
jennifer778
New member
So if I'm
Putting veggies in my omelet (handful like you said) am I getting too bogged down to try and figure out a handful of veggies are? I'm on a grain free diet as well so my carbs are comin from
Vegetables and fruits. I want to be accountable but I also have a tendency to be a perfectionist and I do not want to be wasting valuable time when not necessary. Thanks for your input.
"Hey Zeddie...just noticed that you responded to me on here. I said I was going to do the SL 5x5 program but after the first day I felt like I wasn't doing enough. Give me the lowdown on 5x5. If I do it just as it's written for 12 weeks, straight up hardcore, will I gain muscle mass? I want to lean out and gain mass. Should I give 5x5 a chance? Will doing it also give me gains in bis and tris?
Give me the 411 Zed."
Ok chika, IMO the SL 5x5 is the ultimate program for strength and mass regardless of where the person is in training!
Its unfortunate that too many peeps take a look at the program and then write it off cuz it looks like its not enough work. Believe me chika once you get about half way through the program on the first go round you realize that you be a mistaken BIGTIME!.
I cannot recommend strongly enough that you give this program an honest shot for 25 weeks. You do it for 12 weeks then take a week off then hit that bitch again and I promise you that you will never wanna go off the SL 5x5. Thats how good your results will be...IF YOU FOLLOW THE PROGRAM TO THE LETTER!!
As for your bies and tries yes they will get pleny of work but indirectly. All of the pressing movements are gonna build your triceps. The bent over rows and the chin ups are gonna hit your biceps big time too. And believe it or not these compound excersizes are gonna provide much more growth stimulation because you are gonna be moving waaaaaay more wieght then you would wasting your time with isolation work. Big weights = big gains + you get even more benefit to the rest of your bod too.
Now the only thing that you really need to keep in mind is that it is dam hard to loose fat and gain muscle at the same time. That is not to say that it cant be done but it is difficult.
What I would suggest as an alternative is that maybe you try this. Do the 5x5 for the 12 weeks. For the 5x5 to work you do have to feed it!
Then after that 12 weeks go on a natty cut/reduced cal program for like 4 weeks. Then hit the 5x5 again.
Or you could attempt the 5x5 on just a little bit over your maintenance cal requirements. IDK how well this would work tho as I have no experience with that kind of progression. When I do the 5x5 I eat every dam thing that I can pretty much. As long as I keep it mostly clean I have no issue with fat. That is not to say that I dont gain some, but I expect to. In order to gain mass you have to provide the fuel to your bod. Along with that you will get a little bit of fat. I suppose that you could do some cardio on the weekends if you wanted to if that became a problem to you.
Also you need to give your bod the rest it needs to build that mass and strength that you want. This is not gained in the gym. The gym sets the stage for your bod to grow during rest. Once you get to the midpoint of the program if you can get naps in I highly suggest that you do.
As far as I am concerned you just cant beat the 5x5 for fast mass and strength. That really is how I feel about it. But you have to do it exactly the way its written.
I like the SL because its simple and brutally effective and it WORKS!
I think that you would be a good candidate right now cuz you have been working out for awhile. Your bod is used to working out.
I would suggest that you start light in all the excersizes. The first time I did it there were some that I started with the bare bar.
You just leave your pride at the door and go to work.
Here is a link to my log so that you can see where I started on the 5x5 and where I ended. If you cant open it then pm me.
http://www.elitefitness.com/forum/m...rol-nothing-but-mass-blast-cruise-755449.html
Let me know your thoughts and best regards.
Give me the 411 Zed."
Ok chika, IMO the SL 5x5 is the ultimate program for strength and mass regardless of where the person is in training!
Its unfortunate that too many peeps take a look at the program and then write it off cuz it looks like its not enough work. Believe me chika once you get about half way through the program on the first go round you realize that you be a mistaken BIGTIME!.
I cannot recommend strongly enough that you give this program an honest shot for 25 weeks. You do it for 12 weeks then take a week off then hit that bitch again and I promise you that you will never wanna go off the SL 5x5. Thats how good your results will be...IF YOU FOLLOW THE PROGRAM TO THE LETTER!!
As for your bies and tries yes they will get pleny of work but indirectly. All of the pressing movements are gonna build your triceps. The bent over rows and the chin ups are gonna hit your biceps big time too. And believe it or not these compound excersizes are gonna provide much more growth stimulation because you are gonna be moving waaaaaay more wieght then you would wasting your time with isolation work. Big weights = big gains + you get even more benefit to the rest of your bod too.
Now the only thing that you really need to keep in mind is that it is dam hard to loose fat and gain muscle at the same time. That is not to say that it cant be done but it is difficult.
What I would suggest as an alternative is that maybe you try this. Do the 5x5 for the 12 weeks. For the 5x5 to work you do have to feed it!
Then after that 12 weeks go on a natty cut/reduced cal program for like 4 weeks. Then hit the 5x5 again.
Or you could attempt the 5x5 on just a little bit over your maintenance cal requirements. IDK how well this would work tho as I have no experience with that kind of progression. When I do the 5x5 I eat every dam thing that I can pretty much. As long as I keep it mostly clean I have no issue with fat. That is not to say that I dont gain some, but I expect to. In order to gain mass you have to provide the fuel to your bod. Along with that you will get a little bit of fat. I suppose that you could do some cardio on the weekends if you wanted to if that became a problem to you.
Also you need to give your bod the rest it needs to build that mass and strength that you want. This is not gained in the gym. The gym sets the stage for your bod to grow during rest. Once you get to the midpoint of the program if you can get naps in I highly suggest that you do.
As far as I am concerned you just cant beat the 5x5 for fast mass and strength. That really is how I feel about it. But you have to do it exactly the way its written.
I like the SL because its simple and brutally effective and it WORKS!
I think that you would be a good candidate right now cuz you have been working out for awhile. Your bod is used to working out.
I would suggest that you start light in all the excersizes. The first time I did it there were some that I started with the bare bar.
You just leave your pride at the door and go to work.
Here is a link to my log so that you can see where I started on the 5x5 and where I ended. If you cant open it then pm me.
http://www.elitefitness.com/forum/m...rol-nothing-but-mass-blast-cruise-755449.html
Let me know your thoughts and best regards.
jennifer778
New member
This sounds great. I'm actually sitting in the gym right this second reading this so I will re-read it again when I am done. I don't mind feeding the program because my ultimate goal is bigger muscles. I'm about 23 % body fat.
Here's where I'm scratching my head...how do these women that compete or are fitness models (men too) have really great, shapely muscles with little or no body fat? How do they do that? My mind is boggled. Do they get lean first and then build? Do they feed the muscles and then lean out? I have no desire to compete but I want to look like I do. I don't know how much more simply to put it. How do they get that body???? I need someone to please lay it out for me....step by step. I see them so I know it can be done. I have the drive so I know I can't do it. I feel like I'm trying to learn how to fly a plane or something. I see them in the sky..I know somebody's flying that sucker..I know I can fly that damn thing but I need like step by step instructions. Let's pretend I'm on the short bus.
Can you start me from square one or give me some secrets or starters on how to ultimately get the body I want? I don't care which comes first..the chicken or the egg...I'll be or do either one.
Make sense?
This sounds great. I'm actually sitting in the gym right this second reading this so I will re-read it again when I am done. I don't mind feeding the program because my ultimate goal is bigger muscles. I'm about 23 % body fat.
Here's where I'm scratching my head...how do these women that compete or are fitness models (men too) have really great, shapely muscles with little or no body fat? How do they do that? My mind is boggled. Do they get lean first and then build? Do they feed the muscles and then lean out? I have no desire to compete but I want to look like I do. I don't know how much more simply to put it. How do they get that body???? I need someone to please lay it out for me....step by step. I see them so I know it can be done. I have the drive so I know I can't do it. I feel like I'm trying to learn how to fly a plane or something. I see them in the sky..I know somebody's flying that sucker..I know I can fly that damn thing but I need like step by step instructions. Let's pretend I'm on the short bus.
Can you start me from square one or give me some secrets or starters on how to ultimately get the body I want? I don't care which comes first..the chicken or the egg...I'll be or do either one.
Make sense?
You have to remember that it takes a lot of time and hard work to get that look...especially if you are natural....if you can gain 5-10 lbs of muscle in a year, as a natural female (outside of noobie gains) you'd be doing amazingly well. Zed is right...most will either lose fat and then build muscle or the opposite. Either way, you need to eat to the goal and be patient with the results.
It's tough to get started with a new diet and program and it's challenging because you are learning a new "language" so to speak and taking numerous opinions and trying to put them into something that works for you. My personal diet preferences are not low carb, unless I'm weeks out from a show but you find what works for you and your body and I would stick with what you have for a period of time, before making any drastic changes. I personally would count and weigh everything to start off with....gives you an idea of how much you are eating. At a glance, I don't think you're eating enough for even the fat loss stage and I would increase your intake but again...just my opinion. At the very least, I would add in a carb up day every 10-14 days and include things like sweet potatos or oatmeal.
Keep working hard!! You'll get there.
jennifer778
New member
You have to remember that it takes a lot of time and hard work to get that look...especially if you are natural....if you can gain 5-10 lbs of muscle in a year, as a natural female (outside of noobie gains) you'd be doing amazingly well. Zed is right...most will either lose fat and then build muscle or the opposite. Either way, you need to eat to the goal and be patient with the results.
It's tough to get started with a new diet and program and it's challenging because you are learning a new "language" so to speak and taking numerous opinions and trying to put them into something that works for you. My personal diet preferences are not low carb, unless I'm weeks out from a show but you find what works for you and your body and I would stick with what you have for a period of time, before making any drastic changes. I personally would count and weigh everything to start off with....gives you an idea of how much you are eating. At a glance, I don't think you're eating enough for even the fat loss stage and I would increase your intake but again...just my opinion. At the very least, I would add in a carb up day every 10-14 days and include things like sweet potatos or oatmeal.
Keep working hard!! You'll get there.
Thank you for reading and posting. So what or where do you think calorie-wise I should be for losing fat? Also are you saying that I should throw carbs in my diet every 10-14 days? Just making sure I understand. Any other advice? Thanks so much for joining in.
jennifer778
New member
Todays workout
Lat pull down palms facing me (cables)
Lat pulldowns palms facing away (cables) 60 pbs
Bicep cable concentrated curl 30 pbs each
Reverse flys 55
Assisted dips 45
Db military press 15 pbs
Lateral raise 20
Lat pull down palms facing me (cables)
Lat pulldowns palms facing away (cables) 60 pbs
Bicep cable concentrated curl 30 pbs each
Reverse flys 55
Assisted dips 45
Db military press 15 pbs
Lateral raise 20
dmk777
Queen of EF :)
Hey Hun! When I came back to training after injury I started out at 22% bf just like your self . I just worked with it and added 3x40 steady cardio a wk it's still not down to how I'd like it but I'm in now but along as I keep it steady until spring I will then be around the size I want to be and with summer coming up I'd be wearing less so will get rid of my bf so can show off all my hard work lmao. " well we don't work our ass's off to keep it hidden do we" So what I'm saying is you have to options you can turn what you have into muscle but means been patient or you can loose then build. I might be going for a different look to you im going big like pzissle. In feb is when I had the body fat now I know some has changed to muscle I will get it checked soon I like the way I look a helliver lot better than feb.
jennifer778
New member
Ok. I guess where I am confused is that I have two goals. Maybe I'm looking at them as one big picture ad what I need to do is look at them as two separate goals.
1) drop a little body fat. I don't have much to go but I'd like to get it done.
2) want to gain bigger muscle mass.
Here's where I need guidance. Apparently I need to accomplish one of them and then the other. Since muscle building is a process and takes more time I personally think it would be best to shed the body fat first. Then I can focus on eating to build and going heavy instead of trying to barely do both at the same time. I want both and will get both but maybe I will get what I'm after by separating them out.
Is that what y'all are saying?
So....my decision is to lean out first. Let's start there.
Suggestions on calories? Should I be eating carbs/grains or is it better not to while tryin to lose?
What about cardio? Should that (along with maintaining my current level of weights-without focusing on adding) be my main focus?
So. If we can let's simplify this. Tips/suggestions for leaning out?
Since I do not have huge amounts to lose I think I should be able to accomplish this fairly quickly.
Hold on to your hats...this thing's about to get cranked up!
dmk777
Queen of EF :)
Lmao love your sence of humour !!
I will let one the other guys answer that for you diets not my strong point but I do see what your saying bout loosing then gaining !
jjtt
New member
I agree, it is better to do one or the other.
Don't complicate things too much though. Bringing in an obsessive or perfectionist mindset to this process can be damaging to your goals and set you up for disordered eating. You must leave emotions out of this process.
If you want to lose fat (you will lose some muscle too) simply adjust your diet. As you know, I prefer grain free. By no means is this low carb though, there are plenty of carbs from sweet potato, fruits and vegetables.
You might want to look into a ketogenic diet if you are hardcore about it. I have never done it, but I believe it involves alternating extremely low carb with periodic carb refeeds.
The models in the magazines most likely use anabolics then go on an extreme cutting diet for the weeks right before their shoot. I think it would be a huge challenge to maintain this look year roundm but by no means is it impossible if you set your mind to it.
jennifer778
New member
PLEASE zed!!! Set me up. I'm ready!! BMI calculator said 21.3. I used a digital thing the other day at the gym and it said 23.2. So somewhere between 21-23.
Can't wait Zed!
Thanks so much!!
jennifer778
New member
Ha! Thanks D. What did you kill today at the gym!? Expecting to see some Psizzle-type pics soon!
Ok you are from the south. So your new EF name is Sweettea.
Ok now that we know your BMI we also need to know your BMR. Do you know how to figure this? If not pm me.
This is gonna tell us exactly how many cals you need to eat for loosing fat, maintaining current state, or adding muscle. So as you can tell its important!
Ok for your program we need to get you off the machines as much as we can. Reason being cuz the machines are mostly for iso type work. That is not for you right now.
What we need to really zero in on for your lady is compound lifts. This is gonna burn the most cals thus reducing fat and give your body the most stimulation possible.
You should do your program Mon, Wed and Fri. On Tue and Thur do from 30 to 40 min cardio, your choice. But you will wanna keep your heart rate at right around 130 bpm. On Sat and Sun you should take a nice long med pace walk on the ground not on a machine.
Fair warning this program is gonna be an ass kicker gurl.
Please keep it in the order that I have it.
For sets and reps, as long as you do 2 work sets of 12, I dont care what you do or how you do it. (Except Squat/Dead lift,leg press and calves).
When you are done with your work sets you should wanna cry.....
When you first start logging this plz put in your warm up sets too. We will drop those but I wanna see what your doing. Keep your warm up sets just that, WARM UPS. To get 2 sets of 12 for your work sets you gonna have to learn to pace yourself.
Monday- PUSH
Barbell Bench Press
Incline Dumbell Press
Decline Press
OHP BBL shoulders
Dips no assist. If you cant do a full dip then start with negatives.
Decline Close Grip Bench Press BBL
Wednesday-PULL
Barbell Row from the floor each rep.
Pull ups (overhand) If you cant do a full pullup then start with negatives.
Alternate Seated rows/One handed dumbell row
Barbell Curls
Alternate Arm DBL Curls
Shrugs BBL
Friday LEGS
Squat alt with Dead Lift every other leg day. On both of these work sets to be 3x8.
Leg Press Machine no stopping at the top or at the bottom. One steady fluid motion. 2x20 reps.
Alternate leg lunges
Stiff legged deadlift
calf raises 100 reps alternate to 25 reps next leg day. I dont care how you do it, but just do it and log it.
Ok sweettea there you go. Now try it on for size and let me know what you think.
Before your workouts you really need to hydrate. I mean like drink 2 liters of water. It will help.
Ok now that we know your BMI we also need to know your BMR. Do you know how to figure this? If not pm me.
This is gonna tell us exactly how many cals you need to eat for loosing fat, maintaining current state, or adding muscle. So as you can tell its important!
Ok for your program we need to get you off the machines as much as we can. Reason being cuz the machines are mostly for iso type work. That is not for you right now.
What we need to really zero in on for your lady is compound lifts. This is gonna burn the most cals thus reducing fat and give your body the most stimulation possible.
You should do your program Mon, Wed and Fri. On Tue and Thur do from 30 to 40 min cardio, your choice. But you will wanna keep your heart rate at right around 130 bpm. On Sat and Sun you should take a nice long med pace walk on the ground not on a machine.
Fair warning this program is gonna be an ass kicker gurl.
Please keep it in the order that I have it.
For sets and reps, as long as you do 2 work sets of 12, I dont care what you do or how you do it. (Except Squat/Dead lift,leg press and calves).
When you are done with your work sets you should wanna cry.....
When you first start logging this plz put in your warm up sets too. We will drop those but I wanna see what your doing. Keep your warm up sets just that, WARM UPS. To get 2 sets of 12 for your work sets you gonna have to learn to pace yourself.
Monday- PUSH
Barbell Bench Press
Incline Dumbell Press
Decline Press
OHP BBL shoulders
Dips no assist. If you cant do a full dip then start with negatives.
Decline Close Grip Bench Press BBL
Wednesday-PULL
Barbell Row from the floor each rep.
Pull ups (overhand) If you cant do a full pullup then start with negatives.
Alternate Seated rows/One handed dumbell row
Barbell Curls
Alternate Arm DBL Curls
Shrugs BBL
Friday LEGS
Squat alt with Dead Lift every other leg day. On both of these work sets to be 3x8.
Leg Press Machine no stopping at the top or at the bottom. One steady fluid motion. 2x20 reps.
Alternate leg lunges
Stiff legged deadlift
calf raises 100 reps alternate to 25 reps next leg day. I dont care how you do it, but just do it and log it.
Ok sweettea there you go. Now try it on for size and let me know what you think.
Before your workouts you really need to hydrate. I mean like drink 2 liters of water. It will help.
jennifer778
New member
Ok you are from the south. So your new EF name is Sweettea.
Ok now that we know your BMI we also need to know your BMR. Do you know how to figure this? If not pm me.
This is gonna tell us exactly how many cals you need to eat for loosing fat, maintaining current state, or adding muscle. So as you can tell its important!
Ok for your program we need to get you off the machines as much as we can. Reason being cuz the machines are mostly for iso type work. That is not for you right now.
What we need to really zero in on for your lady is compound lifts. This is gonna burn the most cals thus reducing fat and give your body the most stimulation possible.
You should do your program Mon, Wed and Fri. On Tue and Thur do from 30 to 40 min cardio, your choice. But you will wanna keep your heart rate at right around 130 bpm. On Sat and Sun you should take a nice long med pace walk on the ground not on a machine.
Fair warning this program is gonna be an ass kicker gurl.
Please keep it in the order that I have it.
For sets and reps, as long as you do 2 work sets of 12, I dont care what you do or how you do it. (Except Squat/Dead lift,leg press and calves).
When you are done with your work sets you should wanna cry.....
When you first start logging this plz put in your warm up sets too. We will drop those but I wanna see what your doing. Keep your warm up sets just that, WARM UPS. To get 2 sets of 12 for your work sets you gonna have to learn to pace yourself.
Monday- PUSH
Barbell Bench Press
Incline Dumbell Press
Decline Press
OHP BBL shoulders
Dips no assist. If you cant do a full dip then start with negatives.
Decline Close Grip Bench Press BBL
Wednesday-PULL
Barbell Row from the floor each rep.
Pull ups (overhand) If you cant do a full pullup then start with negatives.
Alternate Seated rows/One handed dumbell row
Barbell Curls
Alternate Arm DBL Curls
Shrugs BBL
Friday LEGS
Squat alt with Dead Lift every other leg day. On both of these work sets to be 3x8.
Leg Press Machine no stopping at the top or at the bottom. One steady fluid motion. 2x20 reps.
Alternate leg lunges
Stiff legged deadlift
calf raises 100 reps alternate to 25 reps next leg day. I dont care how you do it, but just do it and log it.
Ok sweettea there you go. Now try it on for size and let me know what you think.
Before your workouts you really need to hydrate. I mean like drink 2 liters of water. It will help.
Sweattea....I like that!! Hate I didn't think of that before I signed up!! Ha! I like calling you Zeddie if that's ok with you.
I calculated my BMR using a couple of different calculators online. They range from 1446.8 to 1454.95. So I'll let you decide.
I tried the program on and it fits nicely! Thank you so much for putting all that together. I truly appreciate it!! Btw I ain't scared of the program!! The program better be scared of me!! Lol. I've got the drive and the determination. I'm stoked. I'll start it Monday.
How long are we going to do this one before you give me another ass kicker?
. I like to keep track of this stuff.So just to make sure that I'm clear about the warmups..for example right now when I warm up for bench, I'll do just the bar for 1set and then I start adding weight. That what your talking about? Just making sure.
Alright (as I'm rubbing my hands together devilishly). Diet?
Some great advice here! I think it would be a huge challenge too to maintain the look year round but...if you got there, might be a bit easier. The thing to keep in mind is that it takes months to years to get there..to build up the muscle base and stay that lean. I'd agree too that a lot are probably using some type of aas. It is a challenge to hold a "stage look" from the morning to the evening shows for a competitor. Just to give you a bit of perspective, too, so you can set realistic goals and have lots of patience!!
jennifer778
New member
Some great advice here! I think it would be a huge challenge too to maintain the look year round but...if you got there, might be a bit easier. The thing to keep in mind is that it takes months to years to get there..to build up the muscle base and stay that lean. I'd agree too that a lot are probably using some type of aas. It is a challenge to hold a "stage look" from the morning to the evening shows for a competitor. Just to give you a bit of perspective, too, so you can set realistic goals and have lots of patience!!
You folks are great!!! See, I honestly never knew the look that I was trying to obtain is almost impossible to do year-round. I had no idea. I just thought folks walked around like that all the time. I think it's because ive been fooled by magazines and such. This is exactly what I wanted...real advice. I don't want to make unrealistic goals. The whole point of a goal is for it to be attained and reached!! Keep it coming!
Thank you for all of your advice. I really feel like you guys have opened my eyes.
So since I'm going to lean out first..what is realistic? Anyone have diet suggestions?
Jjtt...if I follow the sample diet that you provided, which is what I've been following..will that work?
Again THANK you all so very much!! This is wonderful!!
jennifer778
New member
Hey Zeddie...diet to go with that hellish workout? Also calories? You get my BMR?
SnipersGirl
New member
I know this is a little off topic, but do people ever post stats on here? I'm dying to have something to compare myself to. Even reps/lbs lifted, etc. I don't know any women who work out, so I don't really have anything to use to compare where I'm even at in the world of fitness. thanks!!
thanks!!
jennifer778
New member
I know this is a little off topic, but do people ever post stats on here? I'm dying to have something to compare myself to. Even reps/lbs lifted, etc. I don't know any women who work out, so I don't really have anything to use to compare where I'm even at in the world of fitness.
Exactly Snipes!! I don't have anyone to talk to about this stuff and consider myself fairly knowledgeable about the fitness world- well for a lay person so to speak. I know more than most at the gym but when it comes to getting to the nitty gritty and fine tuning and tweaking..that's where I'm stuck. I need more knowledge. I honestly don't know if weighing 144 pounds (142 whatever it is), being 33 years old, 5'9 and having 23.3% body fat is a great place to be or considered pretty fit or moderately, etc. I'm like you...I have no clue who or what to compare myself to.
I want to lean out...if I'm, let's just say 144, how much weight do I need to lose to be lean and look good without being skinny? Can anyone tell me? I mean do I just need to lose 5 pounds or 10? Can someone guide us?
I'll give you whatever stats you want snipes if it helps. What kind of stats you want?
SnipersGirl
New member
Lol I hear that! I just wonder... Like you... For my height, weight, bf%, where am I in the grand scheme of things? Am I strong? Etc. But when the only person I have to compare it to does 600lb deadlifts and is less than 10% bf (and 7000 miles away - my hubby), I feel like I'm at the bottom of the barrel.
I know I am nowhere near competition status, but it would still be nice to plot myself on some sort of a scale. Maybe I'm being silly, I just like a little something to shoot for is all.
I know I am nowhere near competition status, but it would still be nice to plot myself on some sort of a scale. Maybe I'm being silly, I just like a little something to shoot for is all.
Jawbreaker79
Banned
Anavar is a very mild and low side effect steroid tablet that will help you get rock hard and cut and keep most of the results with very low or no hormonal sides. Also genetics plays a huge part in everything. You definitely have to try different routines as well as diet to see what works for you. Listen to your body and don't be afraid to ask fir help in the gym
Keeping your required cals in mind move yourself into a keto diet, with 2 carb days. This is something that is relatively easy for most peeps to follow and it works. Use Fit Day to track yourself. Once you get your list made up its pretty easy to maintain.Sweattea....I like that!! Hate I didn't think of that before I signed up!! Ha! I like calling you Zeddie if that's ok with you. LOL thats fine chika.
I calculated my BMR using a couple of different calculators online. They range from 1446.8 to 1454.95. So I'll let you decide. Ok for starters lets go with 1400. Thats on the low side of the calculations. So with your workout and low cals lets see how you do on loosing fat. Notice I said fat not weight. Your weight may actually increase but not to worry. Also you need to get yourself an Accu Measure fat caliper. Just google it, they are cheap and plenty accurate for us.
I tried the program on and it fits nicely! Thank you so much for putting all that together. I truly appreciate it!! Btw I ain't scared of the program!! The program better be scared of me!! Lol. I've got the drive and the determination. I'm stoked. I'll start it Monday.
Gr8 news, I am glad to hear this. I was a little bit concerned.
How long are we going to do this one before you give me another ass kicker?
So just to make sure that I'm clear about the warmups..for example right now when I warm up for bench, I'll do just the bar for 1set and then I start adding weight. That what your talking about? Just making sure.
Lets change this a bit then. Do two warm ups with just the bar. Then put on half the weight that you will use for your work sets and do 5 sets of 3. Take a breather and go on to your work sets. Then follow that in all your excersizes as much as you can....but also keep in mind that your work sets are also warming you up. So only do as much warm up as you need to. So what I am saying is that flat bench with your warmups will be plenty of warm up for the following excersizes.
Alright (as I'm rubbing my hands together devilishly). Diet?
Ok Sweettea your off and running. As of Monday if you feel comfortable with it would like to see beginning pics of you
. You can post them on your profile page or right in here.Looking forward to working with you.
Sniper and Sweettea, basically being anything over 12-14 % bf is just plain unhealthy. As for comparing yourself to others, I fully understand the desire to see how you fit in with your peers. But dont let that get to be of too much concern for you. We are all at diff stages of our healthy lifestyle, the very best comparison is yourself and the way your cloths fit and your bf %. So numbers to numbers with someone else is fine for a passing glance but dont let it get the best of you.
Set reasonable goals and attain those goals. Then set new goals and just keep on getting better and better. You both have taken your first baby steps in the right direction, so just keep it forward.
Very best of luck to both of you ladies.
Zed
Set reasonable goals and attain those goals. Then set new goals and just keep on getting better and better. You both have taken your first baby steps in the right direction, so just keep it forward.
Very best of luck to both of you ladies.
Zed
jennifer778
New member
Thanks Zed. You're great! I really appreciate your help. The EF gang has been invaluable to me since I've joined. I couldn't ask to find a better group of people!! Thank you for your encouragement and advice.
What's a reasonable weight loss goal that I should set? I know I
Should know this but maybe in the past I have set unrealistic goals.
If I wanted to lose 4-5% body fat what is a reasonable timeline for that? Let me know Zeddie and I'll aim for that goal and then we'll go from there.
I like a little side of kick ass with my sweettea!!
jennifer778
New member
Keeping your required cals in mind move yourself into a keto diet, with 2 carb days. This is something that is relatively easy for most peeps to follow and it works. Use Fit Day to track yourself. Once you get your list made up its pretty easy to maintain.
Ok Sweettea your off and running. As of Monday if you feel comfortable with it would like to see beginning pics of you
Looking forward to working with you.
What number should I aim for for calories each day? Do I just get my BMR# or go higher/lower?
***just noticed you answered 1400 earlier! I was reading from my iphone app and it didn't show...So, 1400..thanks
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jennifer778
New member
Thanks jawbreaker (like your name btw). Appreciate you joining in and the great advice
jennifer778
New member
Keeping your required cals in mind move yourself into a keto diet, with 2 carb days. This is something that is relatively easy for most peeps to follow and it works. Use Fit Day to track yourself. Once you get your list made up its pretty easy to maintain.
Ok Sweettea your off and running. As of Monday if you feel comfortable with it would like to see beginning pics of you
Looking forward to working with you.
I stayed up half the night researching the keto diet and I see that there are several methods of doing this. Anyone have any advice or the most effective keto plan/diet?
Thanks.
jjtt
New member
If anyone is interested, I found this link with pictures of various body fat percentages. I actually think between 15% and 18% is the most attractive for me. I don't like a ropy look on me, I get too bony looking, so I prefer a softer look. I don't think over 14 % is unhealthy for women...maybe for guys it's different??? At any rate it's good to set a goal based on what you like for yourself.
Body Fat Pictures and Percentages | Leigh Peele
These pictures give you a more accurate look at varying body fat levels and percentages in females.
http://www.leighpeele.com/wp-content/uploads/2010/02/female-8-9-percent-body-fat.jpg Lowest body fat and possible comparison to skeletal muscle.
http://www.leighpeele.com/wp-content/uploads/2010/02/female-body-fat-percentage-pictures.jpg You can start to see loss of definition as levels increase.
http://www.leighpeele.com/wp-content/uploads/2010/02/body-fat-percentage-pictures-female.jpg
jennifer778
New member
If anyone is interested, I found this link with pictures of various body fat percentages.
Body Fat Pictures and Percentages | Leigh Peele
These pictures give you a more accurate look at varying body fat levels and percentages in females.
Lowest body fat and possible comparison to skeletal muscle.
You can start to see loss of definition as levels increase.
Thanks! I will look at these links right now. I appreciate it. Just sent you a pm.
jennifer778
New member
JJTT...the links you sent are brilliant!! You rock, girl. That's exactly what I was looking for. This is a great guide to just show the differences between fat levels and what they look like! Damn, you're good. So, my goal is 18% body fat. I don't think that's too unreasonable.
What do you think is a reasonable goal for reaching 18% body fat if I am now at 23.2? Time wise?
Thanks again!!
Nice post girl. A lot of women compete around 11-12% in the amateur arena. Sub 10 for women is tough and not healthy. Most "normal" women are good at 17-19%.
jjtt
New member
I'd do it over the winter and aim for April. I think that would be a reasonable time to drop and maintain it. Don't forget about Christmas and New Years- I'd plan on simply maintaining over the holidays. Of course if it happens quicker for you, that's great! You want to keep this body fat % long-term, or even below I assume. If you do it too quick you could rebound up and that would suck.
jennifer778
New member
That would suck..UNLIKE your post! Great advice, again. Tell everyone at work that I said to be extremely nice to you today because you're rocking the advice on EF! Thanks again.
dmk777
Queen of EF :)
Totally agree then you'll be just right to show it all off spring summer time that's my thoughts exactly , saying that you guys have great weather all year round so you get to show it of more than us brits who only get around three hot months lol ...
"saying that you guys have great weather all year round so you get to show it of more than us brits who only get around three hot months lol ..."
LOL! come to Chicago in Dec or Jan suga and I will give you $100.00 US to wear a bikini for a day! But just so you know -40°C not uncommon....
LOL! come to Chicago in Dec or Jan suga and I will give you $100.00 US to wear a bikini for a day! But just so you know -40°C not uncommon....
dmk777
Queen of EF :)
Oh lord seriously I thought was hot all year round...I once went to Orlando it was beautiful I've loved it hope to go again one day ....so -40 that's far colder than England.
jennifer778
New member
So Ima guessing that your not gonna take my challenge?
Oh most definitely I am taking your challenge Zeddie boy!! I'm so sorry I thought I responded and said I would most definitely do it. Oh hell yeah I'm doing it!! I'm so appreciative to have the guidance and the support, etc!! I'm starting on Monday! Matter of fact I've already printed out all of our conversations and the workout schedule, etc!! I'm stoked! Do you have any good links about a keto diet?
So most def I am takin the challenge!! THANK YOU for the help and guidance!! I'm looking to kick my own ass in the gym!!
Hey sweettea, apologies chika that was ment for DMK on the bikini thing.....
I did catch on that you are up for it and that makes me waaaay happy gurl. I know you will do well and put your heart into it, and thats why I wanna work with you.
Best regards gurl!
Will see if I can dig something up for you on the diet too.
I did catch on that you are up for it and that makes me waaaay happy gurl. I know you will do well and put your heart into it, and thats why I wanna work with you.
Best regards gurl!
Will see if I can dig something up for you on the diet too.
jennifer778
New member
My bad!! We will rock this program. No doubt.
I don't blame you D. I wouldn't accept that offer either!
jennifer778
New member
I won't. I'm going to be doing all of that today at some point. You happen to run across good info on a keto diet? Can't wait to get started!
dmk777
Queen of EF :)
Hey Jen... Just dropped by to say hope your new prog goes well today and you enjoy it... Speak laterz....
Sent from my iPhone
jennifer778
New member
Hey thanks D! I'm stoked about starting. I will start a new thread and post my training. I typically work out in the afternoons so I will be posting up tonight!! I hope your training goes good today (or went well). I'll check in on your post!
jennifer778
New member
Hey zed. Just making sure I've got this right. For each exercise you want me doing 2 sets of 12 right? On these 2 sets I'm going heavy weight right? Meaning that I should barely be able to finish rep 12. Is that right?
Righto sweattea! Those are your 2 worksets.
On your warmups, for like your first excersize you will need to a pretty good warm up. But for the following work you should not need to do so much warming up cuz you are mostly there. Do you understand what Im saying here?
On your warmups, for like your first excersize you will need to a pretty good warm up. But for the following work you should not need to do so much warming up cuz you are mostly there. Do you understand what Im saying here?
jennifer778
New member
bb.com has a whole keto section that will lay it out for you and give you some recipes, as well. Lyle McDonald has a book about Keto diets, as well. I might have it on pdf (have to check) but you can find it in torrents or buy it from his website for pretty cheap too. He's an nutritional/ training expert and has some great diet books. Keto can be complicated with carb up days, if you go the more cyclical keto route, so I'd start with a basic keto diet and see how you feel. Most people generally feel like crap for the first few days and then start to feel more energized (a generalization of course).
