Trying to get results .... Need Help (new)

[Becky]

My last post hasn't come up, this is a check

 

[Becky]

Ok not sure way my last post didn't come up.

Here is basically what I said

Thanks for all the responses so for!

Answers to some questesions:

I am looking to but on more muscle than you would see say on a fitness competor and have more defination. I did my body fat about a month ago on one of those scales you get on bare footed (don't know how valid it is ) 15.6%
I usually train about 5:30am and have a sitdown 9 to 5 (or longer) job.

The routine I am thinking about is based on HIT and is:

Wed.
Squat
Bench
Rows
Dumbbell overhead press
Tri press downs
arm curls
calf raises

Sat.
Deadlift
Leg Press
Overhead press
Shrug
close grip pulldown
reverse curls
calf raises

Hit routine says to each rep 6 sec (2up 4down) for at least 60sec to failure and do two sets per exercise

Mon./Fri
body pump class for cardio (VDL was right about what this class does)

My diet yesterday was:

Breakfast: Protein drink

Lunch: chicken breast, mashed potatoes, side salad

Dinner: lean red meat on two slicies of bread.

Please let me know your honest opinion on any of this. I am here to learn and grow.

 

[Phemomena]

you need to eat more... small frequent meals throughout the day... (5-6 to start, see what works for you, you may want to add more)

each meal should consist of a protein, a complex or fiberous carb (oats, red potato, sweet potato, veggies etc), and a healthy fat (flax seed oil, udos oil, all natural peanut butter ect.)

specific advice...

loose the bread as the last meal, have a sweet potato or some brown rice if you're really a night time carb person...

get some more veggies...

eat a real breakfast... oats or some type of real food... this is your first meal of the day, you'll want to get your metabolism up and running after a night of fasting...

as for the training, i'm not a big fan of HIT, but if you want to give it a try it's bound to put some variety into the mix... personally i'd do something like this...

day 1 chest and tris
day 2 legs
day 3 off
day 4 cardio
day 5 back and bis
day 6 cardio
day 7 shoulders
day 8 off

start again..

this is just an example working in your cardio class, you can break it up however you'd like, the point i'm getting at is that you may want to split the weights up over more days and hit individual body parts with more focus and intensity... lift heavy... 6-8 reps for failure...

maybe do 4 weeks HIT, 4 weeks above routine and swap them in and out, keep your body guessing...


i'm glad that you identified that you are taking the body pump for cardio...those classes will in no way, shape or form build muscle... they are endurance classes which creep into the realm of catabolic exercise if anything, but if you enjoy them they shouldn't hurt too much, as long as you are getting enough food to sustain the extended activity...

well, i think that's it for now from me... oh one more thing 15ish% bf is pretty good, most fitness competitors are around here off season...

 

[Becky]

Phemomena

Thanks for the info. I think I really confussed about what to eat and spacing for getting that many meals in and balanced with the right protein card combination. Do you know of any model diets that would help me get started with some foods and the times to eat them.

Also, should I worry about the number or calories or the size of the servings?

 

[Phemomena]

i've posted my diet around, i'll have to dig it up...

basically eat every 2-3 hours... don't let yourself get to the point where you are hungry or too full...

of course you should be wary of serving size/calories... it only makes sense... if you take in 7 or 8 500-600 calorie meals you're probably going to bulk faster than oprah on a bad day...

i honestly haven't gotten to the point where i count everything, know the breakdown of my diets or whatever... i've just really learned to eyeball my portions and listen to my body..

make the meals small and balanced... 200-250 cal a piece gets you in around 1500-1600+ cals, then adjust from there based on your goals and how you feel...

somebody else will need to chime in with a good ratio of carbs to protein to fats... i think in the range of 40-50c, 35-40p, 10-15 f is common place baseline... but mix it up every few days... don't let your body get too accustomed to getting the same meals day in and day out... balance a higher carb day with a lower carb day based on the days you do weights... (e.g. i always take in a lot of carbs on and after my leg days, b/c i know my body will need them)