New member....gym rat but want to go further.....any advice?

[zedhed]

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? . I like to keep track of this stuff. Shooting for 12-16 weeks. We will need to see if you platau out or not. I like to be dynamic and not static on this stuff. Ready to change when you appear to need it.

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?

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. You can post them on your profile page or right in here.
Looking forward to working with you.

 

[zedhed]

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

 

[jennifer778]

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

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]

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. You can post them on your profile page or right in here.
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

 

[jennifer778]

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

Thanks jawbreaker (like your name btw). Appreciate you joining in and the great advice

 

[jennifer778]

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. You can post them on your profile page or right in here.
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]

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

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]

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]

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

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!!

 

[caligirl85]

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

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%.