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

[jennifer778]

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.

Thanks for the tip. You best believe I'll be looking for it! Lol.

 

[jennifer778]

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

Ah, come on D...you know you don't have any cravings!!

 

[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.

So Jjtt....
Just to make sure that I have this correct...for my weight exercises with the 5 x 5 I will only do those 3 exercises in group A and then the 3 exercises in group B for my weights?
I don't need to add any others except those..just trying to make sure I'm understanding.
So I do that for 12 weeks..how many days per week should I do group A and group B?
Thanks!

 

[jjtt]

So Jjtt....
Just to make sure that I have this correct...for my weight exercises with the 5 x 5 I will only do those 3 exercises in group A and then the 3 exercises in group B for my weights?
I don't need to add any others except those..just trying to make sure I'm understanding.
So I do that for 12 weeks..how many days per week should I do group A and group B?
Thanks!

Three times/week, alternating A and B
Example:
Week 1:
Monday: A (3 exercises, 5 sets of each, 5 reps to each set- except deadlifts which is only 1 set)
Wednesday: B
Friday: A

Week 2:
Monday: B
Wednesday: A
Friday: B

and so on

There is a free ebook download on the stronglifts website which details everything you'll need to know
You are not doing a whole heck of a lot of exercises because you are squatting 3 x week- heh heh

 

[jennifer778]

Three times/week, alternating A and B
Example:
Week 1:
Monday: A (3 exercises, 5 sets of each, 5 reps to each set- except deadlifts which is only 1 set)
Wednesday: B
Friday: A

Week 2:
Monday: B
Wednesday: A
Friday: B

and so on

There is a free ebook download on the stronglifts website which details everything you'll need to know
You are not doing a whole heck of a lot of exercises because you are squatting 3 x week- heh heh

You're too cute!! Thanks for the clarification. Yeah I went to stronglifts and requested the book but nothing happened when I clicked on the link that was sent. I'll try it again. Maybe there was a glitch in the website that day or something.

So I don't need to throw in extra bi or tri?

Thanks.

 

[jjtt]

You're too cute!! Thanks for the clarification. Yeah I went to stronglifts and requested the book but nothing happened when I clicked on the link that was sent. I'll try it again. Maybe there was a glitch in the website that day or something.

So I don't need to throw in extra bi or tri?

Thanks.

It sends you an email to confirm your subscription, and from there you can download the pdf.
No, no bis and tris with this program.

 

[jennifer778]

It sends you an email to confirm your subscription, and from there you can download the pdf.
No, no bis and tris with this program.

Thanks. I sent for it and received it. Wow, I'm going to use all my ink in my printer printing out all of my new-found knowledge.

Two other questions that I've thought of.

Is getting chicken ...like Boar's Head...fresh from the deli counter is that 'good' chicken or should I stay away from it? Looking for something besides just grilling chicken breasts. just to give the taste buds a change. If that's what it takes though..I'm all about it. Just didn't know if there was a difference.

also, should I try to not have vegetables (carbs) past 5 or so? I've read on some of the other threads where people try to limit their carb intake when it gets towards the evenings. I typically am eating my post-workout meal around 6 or 7 which has been chicken (lean beef or fish) and some type of green vegetables.

Another question......is it ok for now to throw in a few greek yogurts throughout the day or do I wait until I've drop this big-ass fat pouch I need to lose? (ugh..I hate fat!! hate it!!)

 

[jjtt]

Thanks. I sent for it and received it. Wow, I'm going to use all my ink in my printer printing out all of my new-found knowledge.

Two other questions that I've thought of.

Is getting chicken ...like Boar's Head...fresh from the deli counter is that 'good' chicken or should I stay away from it? Looking for something besides just grilling chicken breasts. just to give the taste buds a change. If that's what it takes though..I'm all about it. Just didn't know if there was a difference.

also, should I try to not have vegetables (carbs) past 5 or so? I've read on some of the other threads where people try to limit their carb intake when it gets towards the evenings. I typically am eating my post-workout meal around 6 or 7 which has been chicken (lean beef or fish) and some type of green vegetables.

Another question......is it ok for now to throw in a few greek yogurts throughout the day or do I wait until I've drop this big-ass fat pouch I need to lose? (ugh..I hate fat!! hate it!!)

No, that deli meat is no good...sorry
Personally I don't limit vegetables at all no matter what the time. Limiting grains is enough that you really don't have to worry about vegetables.
Greek yogurt? I am not entirely sure, but if it is plain greek yogurt with no added sweetenings (fruit on the bottom or honey etc.) you should be OK. 1 or 2% milk fat is fine. There is a lot of protein in Greek yogurt, so a couple portions (1/2 cup I assume) should be fine.
Is your fat on your stomach mostly? You could indeed be sensitive to grains. I have to be careful with what I eat, just because if I even eat a little bit of rice or oatmeal I get bloated there.
For me, the trick is not to feel deprived, but also not to overdo it with calorically dense food (healthy fats like nuts and olive oil). As long as you measure and portion out those dense foods you'll be fine. I think unlimited vegetables are the ay to go, and at least one or two fruits/day like grapefruit, apples, or blueberries.

 

[jjtt]

I just twigged to the fact you said your post workout meal is the one at 6 or 7. That is really the best time to get your carbs at any rate, is after a workout. So doon't worry, and have fruit at that meal too for dessert if you want.

 

[jennifer778]

No, that deli meat is no good...sorry
Personally I don't limit vegetables at all no matter what the time. Limiting grains is enough that you really don't have to worry about vegetables.
Greek yogurt? I am not entirely sure, but if it is plain greek yogurt with no added sweetenings (fruit on the bottom or honey etc.) you should be OK. 1 or 2% milk fat is fine. There is a lot of protein in Greek yogurt, so a couple portions (1/2 cup I assume) should be fine.
Is your fat on your stomach mostly? You could indeed be sensitive to grains. I have to be careful with what I eat, just because if I even eat a little bit of rice or oatmeal I get bloated there.
For me, the trick is not to feel deprived, but also not to overdo it with calorically dense food (healthy fats like nuts and olive oil). As long as you measure and portion out those dense foods you'll be fine. I think unlimited vegetables are the ay to go, and at least one or two fruits/day like grapefruit, apples, or blueberries.

Ok, so no deli meat. Check.
Yeah for the most part my fat is on my fricking stomach. I can pinch about 1/2 inch of fat around my stomach..right above and below my belly button. Maybe even 1 inch. I really don't have any fat elsewhere. I need to lean out some..like around my triceps. I guess I should just break down and take 1 or 2 pics and post them on here. Would that be more beneficial? I'm 5'9..and really just legs and a head. Short torso. So it seems that my stomach is my problem. As far as fat. Just a tad on my butt that I'm trying to whittle off. . What in the heck can I do tp get this fat off? Just follow the diet you gave me? I've been following that to the T. And, I might add, will. I really haven't been eating any grains since Monday. Like I said..just following he meal plan you laid out. So I think I need to stay away from grains for a couple of months maybe. Good/bad idea?

Thanks for the help. Invaluable!