What about cardio?

[ctk27]

I am just getting back into a routine after taking about 5 months off....
I am 5'7" at about 120 lbs....I've lost about 15 lbs......I want to tone and build muscle...I am a slender build and most of my fat seems to gather in the saddle bag area and my chest which isn't such a bad thing...I've never really had a problem with my stomach it has always been pretty flat.

Routine I am starting:

Mon - Chest/tri's, abs
Tues - Back/ Bi's, abs
Wed - Legs
Thursday - Shoulders, abs

When and how much cardio should I do? What are the most beneficial cardio excercises?

I want that Victoria Secret....swimsuit model body...will something like this get me there?

Diet:

meal 1: 5 egg whites, 1 eggo w/peanut butter
meal 2: protien shake
Meal 3: chicken/fish, veggies,rice or spinach pasta
Meal 4: Protein shake
Meal 5: chiken /fish, veggies, rice or spinach pasta
Meal 6: yogurt

I am also thinking about taking Primobolan Depot 100mg a week an Winstrol Depot 50mg a week.

Any suggestions?

 

[ctk27]

thank you so much for your input..

well.....as far as abs go....I always heard that you can work your abs everyday....but I hate working abs so decided that three days would be good.

The reason for the AS/AAS is because I have always had a problem putting on muscle......no matter how many ab workouts I can't seem to get a six pack and my legs/arms are lanky......I thought it might help. I've read a lot about (Primo) and it seems to be the safest for a female.

I guess as far as body type I want to achieve...a more accurate description would be Ms. Fitness....on her off time. I'm sure though during the competitions they are pretty pumped up. VS is a little skinny......my mistake.

Thank again for your advice....and giving me a warm welcome

 

[Pink Space Biscuit]

The reason for the AS/AAS is because I have always had a problem putting on muscle......no matter how many ab workouts I can't seem to get a six pack and my legs/arms are lanky......I thought it might help. I've read a lot about (Primo) and it seems to be the safest for a female.

Six packs are all diet.

 

[Intenceman]

AAS are androgens- some a lot more than others, but they a have some androgenic- ie masculinizing component- they are hardly likely to give you a femine Victoria's secret look. They are great for your bench press though. definition-including a 'six pack" is a mtter of diet and gnerating a caloric deficit as well as exercising the area to develop some muscle there- you don't need steroids to do this.

 

[JJFigure]

How long have you been training? Have you given yourself enough time to put on muscle naturally before resorting to AAS?

You definitely do not need to use AAS to achieve a MS. Fitness (in her offseason) look.

 

[ctk27]

What diet would you suggest? I try to cut the sugar out as much as possible...and I also try to keep the carbs low.

What exercises can I do to get a great butt? That is the body part I am most self conscious about. Second are my legs.

 

[ctk27]

JJfigure-

I was working out 6 days a week for about 10 months. I did gain a little muscle but not much. I felt like I wasn't getting rid of the fat on top of the muscle....my butt got bigger because of muscle built but I couldn't get rid of all the fat on top. I was eating a clean diet and trying to drink a gallon of water a day.....I still didn't get the results I was really looking for. So that is why I was considering trying it...I watch those fitness competitions and they look awesome...I want to be able to trott around in my swimsuit without worrying about cellulite....is my butt too big...the usual girl worries.

 

[vinylgroover]

Can i say that the reason most people, male or female don't get the results they are after is because they are not putting in the effort required in the gym.

I don't care how clean your diet is, or how many supplements you take, or how much cardio you do, what you do in the gym will make you or break you. You need to take a long hard look at your workout and how you train, and then look at some of the 'harder' trainers in your gym, both male and female and objectively evaluate how hard you are 'really' training.

At 5'7 and 120 pounds, you don't sound 'fat'. Your problem to me sounds like you don't have enough muscle in order to give your body the 'toned' look therefore you 'view' yourself as fat.

You really need to train harder, forget about machines and cables and start building muscle. Fat is easy to lose, muscle is much harder to build.

 

[Sassy69]

I'm with spatts --- 10 months of training ain't a lot in the big picture, esp if that is the diet you are following. Lots of carbs in there and are you lifting like there's no tomorrow? Intensity is important.

Another thing to keep in mind when considering a cycle -- in 10 months you have not possibly begun to tap into your "natural potential" yet. Introducing drugs will also introduce potential issues with acne, water retention, etc. And yes, it is now pretty well accepted that about 90% of primo "available" is probably fake. I suggest you explore ways to optimize your diet & training before you even consider "alternative chemicals". It keeps it all much simpler and you will most likely keep all the results gained naturally, longer.

Two questions:

1) Diet - what are the amounts of your protein portions & your total regular intake calories & ratios between protein / carb / fat?

2) Lifting -- what intensity? # reps & sets?

BTW, abs are just another muscle group -- do you train your bis every day? Same argument for abs.

 

[ctk27]

I definitely have a lot to learn..and I'm learning a great deal from you guys...again thanks!!

Wow...I had read all this literature from the Internet on primo and the 100mg seemed to be pretty standard...thanks for warning me.

Yea that is the diet I was talking about...do you have a better suggestion for me or do you have a site that might have some good eating guides....by the way I have a work schedule of 7:30am - 6:00pm I'm up every morning by 6:00.....should I possibly try to get up earlier to do my weight training or cardio...right now everything is at night.

The protein portions... 1 chicken breast, 1 16oz can of tuna/chicken...veggies 1 cup servings.... brown rice 1 cup servings
(I'm cutting out the pasta) I try to eat low fat or fat free food for the most part.

as far as reps...usually 10-12 reps 3 sets when it's a new muscle group I do an additional warm-up set with a lighter weight 15 reps.
I start out with a weight that is tough toward the last couple reps then I move the weight up for the next set. For ex. quads(sitting leg lift?)...I start at 50lbs & work up to 70lbs. When I work out how long is too long to be in the gym? I'm there normally about 1HR 30min to 2 HRs. Are free weights best?

Abs...ok.....so once a week...or twice a week?

Your right I'm not "fat"....I call it skinny-fat or soft.....

AGAIN..THANK YOU....THANK YOU......THANK YOU for the great feedback!!!!

 

[vinylgroover]

Spatts,

For someone who is 5'7 and 120 pounds, don't you think 5-7 cardio sessions a week is too much.

She sounds quite lean as she is. That much cardio will only inhibit her ability to gain muscle (that's assuming you are not on AS).

I would say start with 3 sessions of cardio per week (20-30MINS), and concentrate on diet as your primary means of controlling/losing fat which is what you should be doing anyway.

 

[vinylgroover]

Funny, that's what I said too.

Seriously, you have to leave a trick up the sleeve. I start with about 3, then as my body gets used to things and stops reacting, I hit it with more of this or that.

Sorry spatts, my eye only caught the 5-7 days.....my wrong

 

[Nonerz]

Keep in mind this was to accomodate my early training schedule. The pre and post workout meals are the most important of the day. Of course the food choices and ratios can be applied/adjusted to work around any time of day. I would keep the evening training, if you can.

So what ratio are you trying to achieve pre & post workout? Or is it the food choices that you are most concerned about? For example, is it because you need simple sugars to replace depleted energy stores, or something physiological like that?

Not just crunches, but some weighted ab work, like standing crunches on a high pully with a rope attachement. Leg lifts in Roman Chair or cradle with a static hold at the end. Lots of options.

Do you have any options for someone who experiences lower back discomfort (not pain)? What do you recommend...lighter weight, higher reps?

 

[JJFigure]

I just want to touch on the AAS issue again (not to harp on it, or anything). 10 months is nothing; muscle comes with patience. IMO, you shouldn't consider using AAS until you've trained hard for at least 5 years.

AAS will not help you lose fat - losing fat is all about diet, training, and training intensity. Listen to Spatts - she's got her act together, as well as a reasonable cutting plan.

 

[Naxis]

Everyone has a washboard. If you want to see it, you have to remove the layer between the abs and the eyes. That's diet.


That's awesome

 

[SouthernBell]

ctk27, first and most important listen to spatts, get your diet in order. I have been at the weights hard for 11 months now all natural. I have dieted down alittle but not serious and realized that I could see more muscle. Diet is very important. I still havent perfected mine yet so I can't give any reccomendations. But one thing I can say I would not do AAS now , not that I have anything against it I just think you should give your body time to grow naturally. I didn't think I could get Abdominal muscles either but After about my 9th month into training heavy and hard I got my bf% down to about 15% which really isn't that low but after A hard workout I could see them alittle. I could also feel them and still can even though I have a higher bodyfat. So they may be there just covered by bodyfat. Give it some time I know you will appreciate the results. And like spatts says lift heavy and go up in weights a little every week, it makes a big difference.

good luck
lovemymuscle

 

[ctk27]

Thanks for the diet and the workout plan!!! Thats awesome!!

Also..thanks to everyone for all your advice. I'm going to get my diet in order and will start the training plan this week....I know changes won't happen over night....but I 'm dedicated to working towards my goal.....I'll keep you posted on my progress

Again....many thanks.

One more question...how long before you see results?

 

[PowerPrincess]

Spatts???

Cardio 5-7 days a week max (start with 3 non-training days) first thing in the morning, empty stomach, OR AFTER WEIGHTS. Moderate intensity, moderate speed, longer duration: walk up hill at 15% grade, 2.5 mph, for 60 min...point being, keep the heart rate between 135-140. I added a second cardio session in the evenings, 20-30 min, and straight protein after that, but only if one session and a clean diet aren't cutting it. At least two of my weekly sessions were HIIT Sprints on an eliptical or track.

Spatts - doing cardio for 60 min at the 15% incline, 2.5mph - will this really burn fat? Or should someone like myself (bottom thick/thick thighs -yikes) do interval training or something else???

Thanks for your help babe!

 

[rez]

Re: Spatts???

Spatts - doing cardio for 60 min at the 15% incline, 2.5mph - will this really burn fat? Or should someone like myself (bottom thick/thick thighs -yikes) do interval training or something else???

Thanks for your help babe!

no reason why you should change b/c of your body shape...weights change body shape, cardio aids in fat loss.

ide recommend adding variety though. cardio every day for 20-30mins on empty stomach or after weights..mix it up walking, interval, skipping, bike etc etc

 

[Nonerz]

bumping this...

I printed out this thread when it first started. I figured it was time to go back to the basics.

spatts--lots of great stuff in here...as always, thanks for your mentorship...99.99% of us appreciate it (the others are just assholes)!