Pics to Critique

[cutiepie04]

(boyfriend crak600 is typing this up for me)

we have a weight bench that has a leg extension piece and can be used for leg curls. no power rack as of yet, i'm considering building something so she has a safety net for squats. no physical problems that we're aware of that would limit her from doing any exercise.

need some sort of a decent routine to include exercises and rep schemes, etc. AB stuff i've got some good ideas, but the more the merrier. Cardio plan is undetermined as of yet, probably only for mornings where there is no lifting due to time constraints.

diet will be started off at about 1700-1800 calories/day, about 150g carbs, 115g protein, and 20-30g fat. high energy level and fast metabolism, thus the reason for the carbs starting off as high as they are. we'll adjust based on her energy level unless someone has a better idea.

5'2" 114lbs. pics are here to give an idea of what she's working with bodywise.

"right click save as"

http://www.geocities.com/f4crakhead/dsc00050_edit.jpg

http://www.geocities.com/f4crakhead/dsc00047.jpg

 

[superqt4u2nv]

Links not workin

 

[Buddy_Christ]

Smurfy told me they weren't working. i linked a friend to the thread (who isn't an EF member) and he was able to "right click save as" and got the pics no problem.

i'm going to upload them with this post, and if someone can post them up for non-plats, please do.

but "RIGHT CLICK SAVE AS" should work on those links. i've never had a problem setting up pics like that before that i know of.

EDIT - i can't get the other one to load. it's 143kb file size and the max allowed is 100kb.

try "right click save as" again and see if you can download them. there's no reason why you shouldn't be able to.

 

[superqt4u2nv]

CutiePie your diet sounds good make sure it is clean carbs no white flour you could even have more carbs if you wanted.
My suggestion is 5x5 check the training board for info on it. As for squats as long as you don't start off to heavy you could do them with out a rack have crack spot you.
What are you goals to build muscle?

 

[Buddy_Christ]

Dayna - did the links work when you "right click save as" on them?

 

[cutiepie04]

I am looking to build up some muscle in by upper body, and my lower body. Also looking to get rid of the flab in the middle.

 

[Smurfy]

Cutie Pie,
You look good already, so I Imagine that you will have awesome results once you start your training/diet/etc. Keep us updated as to how youre doing.

 

[superqt4u2nv]

I agree with Smurfy that you look good already just need to tighten up a bit. I would concentrate on building muscle first. For me personaly the 5x5 training works very quicky for results and building muscle. I would give that diet and traing 8 weeks then take more pics and see where you want to be after that. If your looking to get six pack abs probably have to do CKD but not until you build up so more muscle. If your not looking for a six pack the diet you have planned out should suit you just fine. What supplements are you plaining to take?

 

[TheRide]

Links not workin

superqt4u2nv, If you right-click and save target as you can download them.

 

[RottenWillow]

Some other important questions...

Cutie have you ever succesfully built any muscle previously? If so, when and how much? How many pounds of muscle/inches in arms and legs would you like to build? What is your estimated LBM and/or bf percentage?

Some points...

Do not count incomplete protein as protein at all. Consume low GI carbs (long grain brown rice, whole rye bread, oatmeal) as much as possible. If your LBM is pretty low and you've been basically sendentary recently you may actually need very little cardio at all to lose you fat you mentioned....the iron alone may do it.