Summer is coming, ladies. Let's post up those fitness goals!

[RottenWillow]

I know darn well that every one of those dozens of ladies reading this board who seldom post have fitness goals for the upcoming warm weather. Otherwise you wouldn't even be reading this thread.

Let's get together right now ladies and commit to those goals in a public forum and hold each other accountable in a supportive way.

So if you're in, post up where you are now, specifically what you want to get done, and a firm deadline.



I'll be the first to admit I got slack on my iron pumping this Winter. Staying on a clean diet is easy for me, but I got seriously lazy on my lifting and lost a lot of my muscle.

As of today I'm at 147 and 18% bf. That puts my LBM at about 120 again. I'd been all the way up to 128 last July, so seeing that number this afternoon was a big disappointment. I'm ready to turn that around though.

My goal is 5lbs of muscle by the first day of Summer, June 21st. Not water, not fat, quality beef. Five pounds, minimum.

Ok here's my first update on my goal.

On April 8th I established a reliable baseline for bodyweight and bodyfat at my naturopath's office. The bottom line though was still the same as the quick and dirty skin fold results I got in late March. Lean body mass is definitely right around 120lbs.

As I'm apparently pretty damn lean right now (15.5), I'm going to try to keep a ripped look and shoot for a very clean bulk. Adding just a minimal caloric surplus of about 500 kcals on workout days and 300 the first 2-3 days following workouts. Going to run that for 6 weeks and then re-evaluate for results.

I've added a PWO whey isolate/dextrose shake after all workouts. I've moved back into building phase workouts and worked through the initial DOMS already. Will be stepping it up another several notches this weekend in terms of set volume and overall workout intensity.

 

[RottenWillow]

Ok here's my first update on my goal.

On April 8th I established a reliable baseline for bodyweight and bodyfat at my naturopath's office. The bottom line though was still the same as the quick and dirty skin fold results I got in late March. Lean body mass is definitely right around 120lbs.

As I'm apparently pretty damn lean right now (15.5), I'm going to try to keep a ripped look and shoot for a very clean bulk. Adding just a minimal caloric surplus of about 500 kcals on workout days and 300 the first 2-3 days following workouts. Going to run that for 6 weeks and then re-evaluate for results.

I've added a PWO whey isolate/dextrose shake after all workouts. I've moved back into building phase workouts and worked through the initial DOMS already. Will be stepping it up another several notches this weekend in terms of set volume and overall workout intensity.

Am I the only on pumping iron? Update, women.

April 27th LBM is up about 3 pounds. Maybe half of that is just additional glycogen storage from carbing more, but probably 1 to 1.5 pounds of actual muscle gain, and I've still not even fully wound up to full intensity workouts yet.

Upper body strength is up all around, particularly back. (ex: dead hang, full range pullups are up from 7 3/4 a month ago to 10 3/4 now) Still easing into legs to avoid hobbling around at work from DOMS, but I'll lay into them hardcore beginning the weekend of May 8th.

 

[Rachel...lol]

I was doing very well for a bit - I was up about 7lbs of lbm, now sidelined by some injuries - herniated disc, tendonitis in my glute medius, and a pulled hamstring. Strength was up - things were good, now var cycle is done and I was eating like crap for a couple weeks. Still have the muscle, but need to cut the bf back again. I'm going to go "relatively" easy the next couple weeks and keep my diet tight.

 

[mattie o]

ill weigh in on this thread (no pun, hehe)

hmm, lets see...a few things that pop up in my noggin when i think about goals for this summer/year...

-a six pack would be nice.
-i'd like to do better in my next show...i dont mean placing wise, i mean personally id like to do better.
-bigger biceps.
-learn to control my refeeds/splurges/carbs ups better.
-a nice, long sloooooow CLEAN bulk. probably gonna hit the anabolic diet.

thats a good start

 

[RottenWillow]

I was doing very well for a bit - I was up about 7lbs of lbm, now sidelined by some injuries - herniated disc, tendonitis in my glute medius, and a pulled hamstring. Strength was up - things were good, now var cycle is done and I was eating like crap for a couple weeks. Still have the muscle, but need to cut the bf back again. I'm going to go "relatively" easy the next couple weeks and keep my diet tight.

ouch X 3

 

[Rebecca D]

I've added some size lately and now I want to tighten up for bikini season. I am doing sets in the 10-20 range and doing more supersets. Its those darn hips and that little pooch below my belly button that I need to get rid of. (Memories of three babies)

Rebecca D