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

[jennifer778]

That sounds allot like me lol I don't do things by halfs it's full on or nothing for me haha!
Well you definitely came to the right place for answers you will fit right in here hun.
I thought you had the southern twang in your posts lol great acccent, Birmingham yeah that's way down the country from me iv'e never been there im a good old Geordie girl living in a little village just outside of Durham now though .. I love it here really quiet great for walking out with our dog cycling ect really historic place once belonged to the romans! haha

Donna

LOL!! I definitely have a twang! Where you live sounds beautiful!! what is a Geordie girl? Is that the name of the village? (sorry I'm ignorant on locations).

 

[dmk777]

LOL!! I definitely have a twang! Where you live sounds beautiful!! what is a Geordie girl? Is that the name of the village? (sorry I'm ignorant on locations).

Thank you. That's what they call us lot from the north east lol. Newcastle way !! But now living nearer Durham.

 

[jjtt]

jjtt---

thanks so much for your post!! You and Donna are wonderful!! I like your opinion and will definitely follow it. That's why I'm here...to get some help and guidance ( I would love to help some folks out in the process but I'm afraid I'm not as advanced as yall..yet!!LOL) I agree that it is so easy to get things complicated in the gym. I have had no one to ask until now, so I've just been winging it, along with the help of research, magazines, etc. I think some things are so deceiving about working out...some of these magazines and commercials make it out like you can become ripped in months and I just don't buy that garbage. I have definitely gotten too comfortable.

Ok more questions: (sorry if these seem elementary...like I said I've been winging it on my own)

What is a 5 x 5?

Can you give me an example how I can lean out with my diet? (Like one day of what I should eat/how often)

How much cardio should I do (or limit myself to) as to not eat my muscle?

Another stupid question: So, it truly takes years (at least several good years) for one to reach their maximum potential in terms of muscles, is that what I'm hearing? If so, that makes sense to me. Again, sometimes I get caught up in the "look like this in only 12 weeks" and it discourages me because I'm thinking "sh*t, I'm working my butt off without those kinds of resutls!"

Any other opinions? I think your opinions are right on! Thanks again for the help. Sorry to have so many questions!

jen

Hi,
You said you wanted larger muscles, so this is what I am tailoring that to. If you simply wanted to lean out and have smaller muscles, this is not ideal- I would recommend something different.
The Stronglifts program was exactly what I was going to recommend. It;s five compound movement exercies that you do 5 sets on. You alternate between two workouts.
Proper form is the most important thing because you could really hurt yourself if you round your back during squats or deads.
Start out light the first couple times to really lock in that form. Try to add 5 lbs on the next time you do that exercise. If you have no idea what muscles you are supposed to be working with these exercises you must backtrack and look at an anatomy book.
You will know you are doing it properly when you feel the muscles working that you are supposed to be working. Your arms will get indirectly worked out with these exercises, don't throw in a lot of bi and tri exercises or you will be overtraining.


StrongLifts 5x5 Workout A- Squat, Bench, BB rows
StrongLifts 5x5 Workout B- Squat, Overhead press, Deadlift

Squats: How to Master Proper Exercise Technique Once and For All | StrongLifts.com

How to Deadlift: Definitive Guide to Mastering Technique | StrongLifts.com

How to Master The Bench Press | StrongLifts.com

How to Master The Overhead Press | StrongLifts.com

7 Powerful Tips To Master Perfect Barbell Row Technique | StrongLifts.com

As far as diet goes, it really depends on you and how your body responds to certain foods. Just looking at your diet, it looks really boring and it's no wonder you are cheating so much.
So if you want to lose the fat first you are going to have to be strict with yourself. You can only cheat one meal a week. The rest of the time you have to eat way more vegetables- they will fill you up more. I would forget any nonsense you hear about fruit being high on the glycemic index and include some fruit in your diet.

This is just what I would do to lose fat quickly.
Sample diet:
breakfast:
egg white omelet (6 egg whites is just over 20 grams protein) with at least a cup of cooked vegetables (could be mushrooms, red pepper, brocolli, green pepper, onion, tomato- what ever you like) No cheese.
half a grapefruit or an apple

snack: protein shake if you're hungry, nothing if you're not

lunch:
5 oz steamed fish or baked skinless chicken or lean beef on greens with vegetables (tomato, green pepper, cucumber). You can put Mrs. dash or salt and pepper on it. No butter or oil

snack: protein shake and six unroasted (raw)almonds

dinner:
a large salad topped with 5 oz tuna or chicken or cubed lean beef or 6 hard boiled egg whites
you can have one tsp. olive oil with lemon juice or vinegar.
or lean beef/chicken/fish with steamed vegetables and no butter, just seasoning

before bed: half a cup of low fat cottage cheese

This sample diet has 1500 calories approx with a macro split of 50% protein,. 40 percent carb, 15 % fat. Notice however that there is a lot of carbs via vegetables, but no grains. You will feel filled up from the vegetables. There is 178 grams of protein. 57 grams of carbs, 17 grams of fiber (take a supplement), 66 grams of fat , mostly monounsaturated.
You cannot drink anything that has added sugar. You can put cream in your coffee if you must.
For your cheat meal, anything goes, but only at one meal a week.

Yes, it takes a long time to change your body. If it were easy, everyone would do it.
You can actually lose fat quicker than it takes to put muscle on, so I'd lose the fat first.
As for the cardio question, I recommend you look into training in intervals if you do cardio at all. This is really only if you are reasonably fit to begin with as it will jack your heart rate up quickly. You want to work at 85% of your maximum heart rate in short bursts which will increase your lactate threshold. For example, running flat out for a minute, then walking for a minute, repeating ten times. This is incredibly painful at first, and so if you are not into intense nausea and pushing your body's limits, you can simply stick with the 5 x5 as heavy as you can. of course, some of us love that sick sore feeling, and so you may too.

 

[jennifer778]

Hi,
You said you wanted larger muscles, so this is what I am tailoring that to. If you simply wanted to lean out and have smaller muscles, this is not ideal- I would recommend something different.
The Stronglifts program was exactly what I was going to recommend. It;s five compound movement exercies that you do 5 sets on. You alternate between two workouts.
Proper form is the most important thing because you could really hurt yourself if you round your back during squats or deads.
Start out light the first couple times to really lock in that form. Try to add 5 lbs on the next time you do that exercise. If you have no idea what muscles you are supposed to be working with these exercises you must backtrack and look at an anatomy book.
You will know you are doing it properly when you feel the muscles working that you are supposed to be working. Your arms will get indirectly worked out with these exercises, don't throw in a lot of bi and tri exercises or you will be overtraining.


StrongLifts 5x5 Workout A- Squat, Bench, BB rows
StrongLifts 5x5 Workout B- Squat, Overhead press, Deadlift

Squats: How to Master Proper Exercise Technique Once and For All | StrongLifts.com

How to Deadlift: Definitive Guide to Mastering Technique | StrongLifts.com

How to Master The Bench Press | StrongLifts.com

How to Master The Overhead Press | StrongLifts.com

7 Powerful Tips To Master Perfect Barbell Row Technique | StrongLifts.com

As far as diet goes, it really depends on you and how your body responds to certain foods. Just looking at your diet, it looks really boring and it's no wonder you are cheating so much.
So if you want to lose the fat first you are going to have to be strict with yourself. You can only cheat one meal a week. The rest of the time you have to eat way more vegetables- they will fill you up more. I would forget any nonsense you hear about fruit being high on the glycemic index and include some fruit in your diet.

This is just what I would do to lose fat quickly.
Sample diet:
breakfast:
egg white omelet (6 egg whites is just over 20 grams protein) with at least a cup of cooked vegetables (could be mushrooms, red pepper, brocolli, green pepper, onion, tomato- what ever you like) No cheese.
half a grapefruit or an apple

snack: protein shake if you're hungry, nothing if you're not

lunch:
5 oz steamed fish or baked skinless chicken or lean beef on greens with vegetables (tomato, green pepper, cucumber). You can put Mrs. dash or salt and pepper on it. No butter or oil

snack: protein shake and six unroasted (raw)almonds

dinner:
a large salad topped with 5 oz tuna or chicken or cubed lean beef or 6 hard boiled egg whites
you can have one tsp. olive oil with lemon juice or vinegar.
or lean beef/chicken/fish with steamed vegetables and no butter, just seasoning

before bed: half a cup of low fat cottage cheese

This sample diet has 1500 calories approx with a macro split of 50% protein,. 40 percent carb, 15 % fat. Notice however that there is a lot of carbs via vegetables, but no grains. You will feel filled up from the vegetables. There is 178 grams of protein. 57 grams of carbs, 17 grams of fiber (take a supplement), 66 grams of fat , mostly monounsaturated.
You cannot drink anything that has added sugar. You can put cream in your coffee if you must.
For your cheat meal, anything goes, but only at one meal a week.

Yes, it takes a long time to change your body. If it were easy, everyone would do it.
You can actually lose fat quicker than it takes to put muscle on, so I'd lose the fat first.
As for the cardio question, I recommend you look into training in intervals if you do cardio at all. This is really only if you are reasonably fit to begin with as it will jack your heart rate up quickly. You want to work at 85% of your maximum heart rate in short bursts which will increase your lactate threshold. For example, running flat out for a minute, then walking for a minute, repeating ten times. This is incredibly painful at first, and so if you are not into intense nausea and pushing your body's limits, you can simply stick with the 5 x5 as heavy as you can. of course, some of us love that sick sore feeling, and so you may too.

Thanks so much for your post. Exactly what I was looking for. Again I appreciate it!! Goin to the store now!
I love feeling sick and sore!! Lol! I am doing the high intensity intervals now for cardio so I will
Just keep that up..do about 40 minutes? If I'm trying to lose the fat first, should I do cardio everyday (4-6 days?) or is that overkill?

Great advice!! Again thanks so much! I appreciate it! Completely stoked!

 

[jjtt]

Thanks so much for your post. Exactly what I was looking for. Again I appreciate it!! Goin to the store now!
I love feeling sick and sore!! Lol! I am doing the high intensity intervals now for cardio so I will
Just keep that up..do about 40 minutes? If I'm trying to lose the fat first, should I do cardio everyday (4-6 days?) or is that overkill?

Great advice!! Again thanks so much! I appreciate it! Completely stoked!

Find out your max heart rate. A basic calculation is 220-age, but there are other ones out there too. So 220-33=187.
So you want your heart rate to be around 160-170 bpm while doing intervals. If you can keep up that for forty minutes, that's great. I would try for at least ten intervals before you call it a day, that only takes 20 minutes. After your intervals be sure to do a cooldown by walking it off.
I wouldn't do 6 days because you are not giving yourself anough recovery time, the recovery is for your weights days too. Definitely schedule your weights so you are not lifting consecutive days. I would do intervals 5 days/week, 4 minimum.
If you begin to feel fatigued more than usual, you need an extra rest day or two.
Listen to your body- unless it is telling you you need jellybeans lol.

 

[jennifer778]

Find out your max heart rate. A basic calculation is 220-age, but there are other ones out there too. So 220-33=187.
So you want your heart rate to be around 160-170 bpm while doing intervals. If you can keep up that for forty minutes, that's great. I would try for at least ten intervals before you call it a day, that only takes 20 minutes. After your intervals be sure to do a cooldown by walking it off.
I wouldn't do 6 days because you are not giving yourself anough recovery time, the recovery is for your weights days too. Definitely schedule your weights so you are not lifting consecutive days. I would do intervals 5 days/week, 4 minimum.
If you begin to feel fatigued more than usual, you need an extra rest day or two.
Listen to your body- unless it is telling you you need jellybeans lol.

You're great!! I really appreciate your time. Just stocked up at the grocery store...threw all of my bad crap away and printed me out all of this info. I just told Donna that you ladies have been more helpful over the past few days than what I've been doing over the past year. So many thanks!!
Anything else you can think of, I'll gladly take! Thanks again

 

[jjtt]

I just thought of something...if you are desperate and are about to go crazy and eat cookies or something, have on hand some (non microwave) popcorn kernels and pop them in an air popper or on the stovein a bit of oil. Don't put butter on it, but you can have salt or those store bought seasonings depending on calorie count. You could have at least five cups and still not damage yourself too much. Way better than cookies or chips.

 

[dmk777]

I just thought of something...if you are desperate and are about to go crazy and eat cookies or something, have on hand some (non microwave) popcorn kernels and pop them in an air popper or on the stovein a bit of oil. Don't put butter on it, but you can have salt or those store bought seasonings depending on calorie count. You could have at least five cups and still not damage yourself too much. Way better than cookies or chips.

Hmmm I like this idea could beat the cravings for me!!

 

[caligirl85]

I don't know if you have it in the US but here we have Becel spray "butter" with 0 calories that you can buy.

 

[jennifer778]

I just thought of something...if you are desperate and are about to go crazy and eat cookies or something, have on hand some (non microwave) popcorn kernels and pop them in an air popper or on the stovein a bit of oil. Don't put butter on it, but you can have salt or those store bought seasonings depending on calorie count. You could have at least five cups and still not damage yourself too much. Way better than cookies or chips.

Thanks, jjtt. I appreciate it. I think that's a great suggestion. I threw out all of my 'bad' stuff today. Typically after I go a few days without sweets I don't crave them anymore (well..I just lied..I don't crave them
Nearly as bad or desperately). So that will be a great addition to my stash of secrets. Thanks!