Newbie from across the Pond...

[oatie_cakes]

Hi All,
I have been “lurking” for a few days and decided to take the plunge and post!
Some info:
Height 5ft 7
Weight 133lbs
BF 22%
Age 29
My aim is to become more muscular and lower my body fat but I am a competitive rower (although a rather short and not particularly good one!) and hope that I can meet my goals without cutting back on my rowing training. I am actually only just getting back to full training, even then I have some problems as I have a condition possibly caused through contracting meningitis a year and a half ago that causes paralysis, but not unconsciousness, at high intensity training when my body is under lots of stress, a real bummer post race as I am usually in the first aid tent for a few mins before I recover and do it all again. It’s still being investigated so not entirely sure what it is yet
I have done some weight training in the past usually in the winter for rowing but it has been rather sporadic and not exactly focussed so I decided to check out some forums on female weight training and came across this brilliant site. I live in the country and my local gym is very small so trying to find sound advice is tricky.
Sat
1.5 hour row (sometimes twice so 2 x 1.5 hour row)
Sun am 1.5/2hour row
pm Weight training – rather unfocussed currently, only started 2 weeks ago! Usually tapering sets of 10, 7 then 5 reps with increasing weight until failure on the last 1-2 reps. Consists of leg press, seated row, chin ups (aided!) tricep dips, lat pull downs, front arm raises, side arm raises and bicep curls plus a core body workout (my coach has ordered the core body workout as I have a weak core for rowing)
Mon OFF
Tues 5 mile run (hilly)
Wed 1.5 hour row
Thurs Weights same as Tues
Fri OFF

Diet:
0730 Brekkie: Boiled egg and wholemeal toast
1030 Protein shake and banana
1300 Salmon wholemeal wrap with loads of salad (no dressing or sauces)
1600 Protein shake and apple and 5g Creatine and muesli bar
If rowing then 1 litre of half strength sports drink
2000 Chicken and sweet potato or rice and loads of veggies and some almonds or similar
2230 Half glass of milk (semi skimmed) watered down
Lots of water throughout the day

I know my diet is not optimal but I am unsure if I can cut the carbs down and complete my rowing training. I am also aware that this much cardio is going to have a negative on building as much muscle as possible but I am also hoping to strike a balance, after all I don’t know any good rowers without nice shoulders and a lean musculature over all!

Thanks for reading and I look forward to any comments/advice. Oh and I’ll get some pics up soon, once I locate my bikini hidden under the mountain of winter clothes

 

[mommalu]

Welcome to EF!! Stick around and these wonderful ppl will surely help you out.
Good Luck with your goals

 

[RADAR]

Welcome To elite, oatie_cakes has been gifted a 7 day platimun membership use it wisely.

From Yours truly

RADAR

 

[Bigpimpin10]

its really good to see more woman/girls coming in and joining the board..you will not be dissapointed! welcome!

 

[oatie_cakes]

Thanks for al the friendly replies, and the Plat! Will take some piccies soon and post them i think they probably explain more about what I want to achieve than words.

 

[Thandie]

Hi All,
I have been “lurking” for a few days and decided to take the plunge and post!
Some info:
Height 5ft 7
Weight 133lbs
BF 22%
Age 29
My aim is to become more muscular and lower my body fat but I am a competitive rower (although a rather short and not particularly good one!) and hope that I can meet my goals without cutting back on my rowing training. I am actually only just getting back to full training, even then I have some problems as I have a condition possibly caused through contracting meningitis a year and a half ago that causes paralysis, but not unconsciousness, at high intensity training when my body is under lots of stress, a real bummer post race as I am usually in the first aid tent for a few mins before I recover and do it all again. It’s still being investigated so not entirely sure what it is yet
I have done some weight training in the past usually in the winter for rowing but it has been rather sporadic and not exactly focussed so I decided to check out some forums on female weight training and came across this brilliant site. I live in the country and my local gym is very small so trying to find sound advice is tricky.
Sat
1.5 hour row (sometimes twice so 2 x 1.5 hour row)
Sun am 1.5/2hour row
pm Weight training – rather unfocussed currently, only started 2 weeks ago! Usually tapering sets of 10, 7 then 5 reps with increasing weight until failure on the last 1-2 reps. Consists of leg press, seated row, chin ups (aided!) tricep dips, lat pull downs, front arm raises, side arm raises and bicep curls plus a core body workout (my coach has ordered the core body workout as I have a weak core for rowing)
Mon OFF
Tues 5 mile run (hilly)
Wed 1.5 hour row
Thurs Weights same as Tues
Fri OFF

Diet:
0730 Brekkie: Boiled egg and wholemeal toast (Have oatmeal and egg whites. Skip the bread; the idea is to have whole foods)
1030 Protein shake and banana (Protein shake is good, especially post training)
1300 Salmon wholemeal wrap with loads of salad (no dressing or sauces)(Salmon with salad and brown rice is much better then the wrap)
1600 Protein shake and apple and 5g Creatine and muesli bar (Try having only one shake a day and the rest have whole foods. You can have chicken or turkey with veggies and sweet potato)
If rowing then 1 litre of half strength sports drink
2000 Chicken and sweet potato or rice and loads of veggies and some almonds or similar (You don't need the almonds here)
2230 Half glass of milk (semi skimmed) watered down(Have green tea)
Lots of water throughout the day (Great)

I know my diet is not optimal but I am unsure if I can cut the carbs down and complete my rowing training. I am also aware that this much cardio is going to have a negative on building as much muscle as possible but I am also hoping to strike a balance, after all I don’t know any good rowers without nice shoulders and a lean musculature over all!

Thanks for reading and I look forward to any comments/advice. Oh and I’ll get some pics up soon, once I locate my bikini hidden under the mountain of winter clothes

Hi Oatie_cakes and welcome!

I highlighted some suggestions above. This will increase your metabolic rate and will help you burn body fat.
Continue to drink lots of water and have green tea twice a day.

 

[oatie_cakes]

That's Extremely helpful, thanks so much Thandie.

 

[oatie_cakes]

Took some pics just now - hoping to follow your advice and post improvement next time. I really want to see what I can do with my body rather than just looking at bits of it and saying 'oh dear'!
I have been doing well with the diet in the main, apart from yesterday when my brother had an engagement party and after 2 glasses of wine I forgot completely my willpower and ate everything in sight . Then felt very bloated and not so good this morning. Luckily there are no more upcoming parties so I aim to stay on the straight and narrow. thanks for reading.

 

[oatie_cakes]

Well, the diet's been going pretty well as in staying clean but I am loosing my appetite! Is this normal since I have now switched to a diet higher in protein than before? In particular I am finding it hard to stomach my carbs. I am eating between 1500 and 1700 calories a day and recording everything I eat on fitday.com. Although during the day I am not hungry, I wake up hungry at night, but then have to force my breakfast down in the morning. Any advice/newbie experiences of this greatly appreciated!

 

[Thandie]

Well, the diet's been going pretty well as in staying clean but I am loosing my appetite! Is this normal since I have now switched to a diet higher in protein than before? In particular I am finding it hard to stomach my carbs. I am eating between 1500 and 1700 calories a day and recording everything I eat on fitday.com. Although during the day I am not hungry, I wake up hungry at night, but then have to force my breakfast down in the morning. Any advice/newbie experiences of this greatly appreciated!

You need to eat complex carbs. It will help you increase your metabolism; besides you're making your body work harder digesting all that protein. If you're eating 1500-1700 calories, that's a lot of protein you're consuming. If you want to lower your body fat, I'd suggest to lower your protein intake.