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

[jennifer778]

I didn't realize you are a runner...that's great! I just ran my first half-marathon- I had a time of 2:18 which I was happy with. I could have pushed myself harder, and I will next time.
Well if you like to run I just suggest you continue to run for cardio if that's what you enjoy. Again, if you are trying to grow muscle, keep it under 45 minutes. Is that really your goal, to get bigger? I keep getting the feeling you may just want to lose fat...?
As for the rows, have you been on exercise rx? they have little animations for the exercises.
Weight Training, Exercise Instruction & Kinesiology

here's the bb rows link
Barbell Bent-over Row

Can anyone recommend a good women's daily vitamin?

 

[dmk777]

LOL. That's too funny. Hope you're having a good day. What's the time difference from GA (eastern time zone) to where you live?

Lol yeah it's been a good day for me and you?
Well I'm not sure the time now is 20.30 so my days over now lol I might be wrong but I'm sure I'm four hours ahead is that right?

 

[dmk777]

I think any multiple vit should be ok really jen I'm sure they all do the same job.

 

[jennifer778]

So, I'm getting back from the gym today big time disappointed but I'm trying to keep things in perspective. Apparently I have been cheating more than what I thought I had and it's caught up with me. Again, Im trying to not get too discouraged as I just started my new diet last week and the 5x5 program this week. I know it will take at least 4 weeks or so to see a change and I am determined to make a change in my body now!!!! I weigh now 147 (at the end of the day and after drinking about a gallon of water) and my body fat is 23.2. Nasty!! JJTT using your meal plan and the 5x5s will I drop my body percentage? What kind of results should I be seeing, meaning how much body fat in what period of time? GOTTA GET THIS JUNK OFF and GET BIG MUSCLES!! I am so discouraged ladies!! I hate my body right now. Just hate it. Oh well. Thanks for listening to me vent!!

 

[RachelM]

Hi Jennifer, I'm not an expert, but I have heard the ladies here say don't go by the scales... it's not an accurate way of seeing your progress, also how are you measuring your body fat? Most methods are not that accurate as well.. but one things for sure ditch the scales because it we vary so much on how much water we've had, what time of the month it is, when you've been to toilet etc etc.. so many variables to make it an unreliable assessment.

There was a lady who started here about the time I joined and the girls helped her alter her diet, I'll dig out her log in a second, have a read of that!

What I would suggest is track your food through fitday.com, in that way you will know the amount of calories in and you will not have to wonder whats going on with your calories/cheats/food etc.

Anyhow again, I'm not an expert, the girls on here are really knowledgable, all the stickies provide a wealth of knowledge you can put into practice. There are so many success stories here for you to learn about.

 

[RachelM]

http://www.elitefitness.com/forum/w...ing-training/just-starting-normal-707023.html

Here's the link.. I personally found it really helpful, the girls really know their stuff..

 

[dmk777]

Hi Jennifer, I'm not an expert, but I have heard the ladies here say don't go by the scales... it's not an accurate way of seeing your progress, also how are you measuring your body fat? Most methods are not that accurate as well.. but one things for sure ditch the scales because it we vary so much on how much water we've had, what time of the month it is, when you've been to toilet etc etc.. so many variables to make it an unreliable assessment.

There was a lady who started here about the time I joined and the girls helped her alter her diet, I'll dig out her log in a second, have a read of that!

What I would suggest is track your food through fitday.com, in that way you will know the amount of calories in and you will not have to wonder whats going on with your calories/cheats/food etc.

Anyhow again, I'm not an expert, the girls on here are really knowledgable, all the stickies provide a wealth of knowledge you can put into practice. There are so many success stories here for you to learn about.

I totally agree take a hammer to those wretched scales lol!!

The only way I would go is callipers as it's impossible to get an accurate measure from scales with the whole muscle weighing more than body fat thing!
Either way you know your self when youve over indulged lol if worst comes to worst just try be a little stricter with yourself you will get there you have the drive to do this if you want something that badly you will get there Jen!!

Donna

 

[jjtt]

Hi,
Yes, post up exactly what you are eating and drinking every day, or at least a typical day.
You mentioned cheats....what are we talking here?
The thing about getting lean is that you must stick to the plan like over 95 % of the time.
I think you are beginning to overthink things- lol yes a bit OCD...
Keep a journal, or an online log here, so you can track what works and does not work for you.
It is not about the numbers, it is how your clothes fit and how you look in the mirror.
I am tall too, so I can relate to wanting the numbers to reflect something that may or may not exist in reality for you? What number is ideal to you, and why? Why does that matter to you? You can weigh yourself once a week perhaps, but no more.
Abs? If you want, but don't do a zillion sets because you will merely enlarge the muscles there. The best ab exercise is just sucking in your stomach as often and as long as you can- it firms your natural "girdle" around your stomach. Plank is good too.
Stairmaster, if you can get intensity on the Stairmaster, go for it.
I truly believe you will get the body fat you desire through diet mostly.
So post up your intake

 

[jjtt]

So, I'm getting back from the gym today big time disappointed but I'm trying to keep things in perspective. Apparently I have been cheating more than what I thought I had and it's caught up with me. Again, Im trying to not get too discouraged as I just started my new diet last week and the 5x5 program this week. I know it will take at least 4 weeks or so to see a change and I am determined to make a change in my body now!!!! I weigh now 147 (at the end of the day and after drinking about a gallon of water) and my body fat is 23.2. Nasty!! JJTT using your meal plan and the 5x5s will I drop my body percentage? What kind of results should I be seeing, meaning how much body fat in what period of time? GOTTA GET THIS JUNK OFF and GET BIG MUSCLES!! I am so discouraged ladies!! I hate my body right now. Just hate it. Oh well. Thanks for listening to me vent!!

You are not allowed to hate your body
You must treat your body with respect- it's only doing what YOU tell it to.
Begin by thinking about your assets. Focus on those, and instead of losing it and getting negative over the not so perfect parts of you, be kind to yourself and be patient.
Instead of looking in a mirror and only seeing the bad, look at yourself as a whole- and that includes more than your appearance.
Also, stressing just increases cortisol, which increases visceral fat, so get more Zen baby- life's a beach, and this is your only shot at it.

 

[jennifer778]

Hi,
Yes, post up exactly what you are eating and drinking every day, or at least a typical day.
You mentioned cheats....what are we talking here?
The thing about getting lean is that you must stick to the plan like over 95 % of the time.
I think you are beginning to overthink things- lol yes a bit OCD...
Keep a journal, or an online log here, so you can track what works and does not work for you.
It is not about the numbers, it is how your clothes fit and how you look in the mirror.
I am tall too, so I can relate to wanting the numbers to reflect something that may or may not exist in reality for you? What number is ideal to you, and why? Why does that matter to you? You can weigh yourself once a week perhaps, but no more.
Abs? If you want, but don't do a zillion sets because you will merely enlarge the muscles there. The best ab exercise is just sucking in your stomach as often and as long as you can- it firms your natural "girdle" around your stomach. Plank is good too.
Stairmaster, if you can get intensity on the Stairmaster, go for it.
I truly believe you will get the body fat you desire through diet mostly.
So post up your intake

Ok, the OCD has to stop. I guess I've just been working so hard for the past year that I should be like cover girl ready. It's the diet ladies...I've been crapping out on my diet!! So in the past, I think I would eat well but would have 1 or 2 or maybe 3 or 4 splurge meals a week...I think I've been busting my butt in the gym but ruining it on my diet. So, how about I start posting what I'm eating every day? You guys can keep me accountable.

Starting last week I revamped my diet. I cheated over the weekend after my run (um, pasta as big as the sky)...so that's gotta stop.

Today's meals are running late..big time. Didn't start eating until 11 as I had to take my dog to the vet for a wasp sting in the eye..yeah, that was fun, poor thing.

breakfast: eggwhite omelet (5 eggwhites) with onions, tomatoes, bell peppers and a tad bit (not even a full serving of 2% cheese) (should I skip the cheese?)

snack: 50 gram whey protein shake (it has 280 calories per serving..50 g protein and 2 carbs..0 sugar)

Also with breakfast every morning I have a diet dr pepper. Other than that I drink water and sometimes I might have another diet dr pepper in the late afternoon if I need a bit of
Energy.

that's it so far. told ya, i"m behind today. I'll put the rest up tonight. I'm depending on yall's expertise to hellp me get where I want beccuase I have NOT been successful on my own. Not at all.

Thank you ladies so very much. Ya'll have been God-sends to me in my fitness journey!!!

Anything I can do for yall? LOL ha!