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 Women's Discussion Board
 Ok...here's the scoop on my diet/workout routine...
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| Author | Topic: Ok...here's the scoop on my diet/workout routine... | ||
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Amateur Bodybuilder 
Posts: 171 |
Alrighty, since i've been posting for a while now, i've gotten over the fear of criticism I might encounter as to my diet/workouts...I want yall's opinions!  Pretty much daily diet, has been for past 2 weeks, i'm not hungry lately... Meal #1 - whey protein shake (110 cal, 22 g pro), 1/2 c fiber one cereal, a few slivered almonds and chopped dates - usually 10 am (I get up and do cardio at 6:15 am for 45 min, then train a few clients, so I can't eat...I just drink coffee...I used to eat a protein bar, but I would rather eat real food...) Meal #2 - 1 pm - 4-6 oz chicken or a can of tuna, 1/2 cup green beans, 1/4 c black beans, slice of fat free mozzarella, fat free/sugarfree fudge popsicle or yoplait light yogurt meal #3 - whey protein or yogurt, handful of goldfish crackers - 3 pm or so Workout around 4:30 or 5 pm (more in a sec.) meal #4 - 4-6 oz chicken breast, large green salad, slice fat free cheese, 1-2 TB lowfat dressing, 1/4 cup black beans meal #5 - another sugarfree/fat free fudge popsicle or yogurt; whey protein I'm eating 1200-1500 on most days, on weekends I eat a little more and have frozen yogurt and some candy... Workouts: This week: Mon - cardio am, chest and arms pm I do 45 min in the mornings of cardio, then 30 later if I do a 2nd session. Weight workouts take 1 hour, keep moving, intensity is really good. Not lifting heavy right now, but not light either. For instance, this monday I didn't really do a ton of chest, I just did 6 sets of pushups to fatigue, then 4 sets of dips, then hit arms really good. I'm trying to keep reps high and work to fatigue. I don't need to build any more, except perhaps more in the triceps. Definately not in the legs! You all have seen my pics, so what do ya think? ------------------     | ||
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Elite Bodybuilder 
Posts: 889 |
Your not gonna get a High degree of muscularity on that low a calorie diet like that. You should be eating at LEAST a 1000 more a day, especially if with your activity level.
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Elite Bodybuilder
Posts: 889 |
Also by what standard do you want your pics critiqued? BBing or Fitness... | ||
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Amateur Bodybuilder
Posts: 171 |
Iron God- Thanks for your response! Any help is definately appreciated! My dilemma is that I don't want to gain any more size! I don't want to lose any size, either. This summer, in preparation for contest #2 (which I ended up deciding not to attend, 1 week out), I was eating 1800-2000 calories a day, 5-6 meals, clean, and using lipokinetix. I seriously think the lipokinetix worked, because there was a week where I ate some crap food and didn't work out as much, and I didn't gain weight. Anyhow, my brain tends to get the best of me, cause I used to be anorexic and I still have that "fat mentality", even though i'm not overweight by any means. It's difficult for me to justify eating more unless I'm training harder. I know that's the wrong way to think. | ||
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Amateur Bodybuilder
Posts: 64 |
By what I have been told by others, that is not enough food for the workouts you are doing. I too suffer from an eating disorder, and the others have told me that not only will I not gain any size whatsoever, I am also losing muscle tissue because of it. This is not to say that I will not be able to get back the muscle that I lost because I am seeing a change in my body now, but if I want to continue to see a change in my body, I am going to have to eat more and do less cardio. I have improved on the eating more, not perfectly, but I am still having a difficult time with the cutting down on the cardio. That is another addiction, or at least that is what they call it now in the eating disorder arena now. I really think if you talk to Bikini Mom about this, she can help you. Right now I would not be the person to do so, but I wish you the best in all areas. | ||
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Cool Novice 
Posts: 22 |
Buff Blondie, You're definitely not eating enough. If you're doing cardio with this small amount of food you should be VERY lean, are you? Do you want to be lean all year round? Have the judges told you you have the right amount of muscularity and size?.......The NPC judges think I should add another 5-10lbs of muscle to my frame while the natural organizations (urine testing the fitness athletes) think my physique is fine.
I now eat 3500-4000 calories everyday and my body looks so much better. I stay leaner and harder and I'm much stronger in the gym. | ||
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Amateur Bodybuilder
Posts: 171 |
Texasamm's Gurl- Cardio addiction SUCKS! I am so sick and tired of feeling lazy if I don't do cardio 1 stinkin' day! It is such a mental game and makes it really hard sometimes to know what to do and what not to do. I have this fear of getting fat, yet I do know that too much cardio can lead to overtraining and cause the body to hold on to fat! Anyhow...right now i'm not wanting to add any size, just get leaner. I have a short waist, which I feel makes it easy for me to look "blocky" if I have too much size. Iron God - Bikinimom - Sorry to talk and talk and talk! I appreciate everyone's honest advice and taking the time to help little ol' me out! Oh yeah, right now i'm at 135, probably 16% bodyfat (i'm guessing), and i'm about 5'2. | ||
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Amateur Bodybuilder
Posts: 171 |
Model1- Hi! I wish I was leaner! How tall are ya? I think i've messed up my metabolism somewhat, or my body is fighting me - it's harder to lean up, and as I said in the above post, this past precompetition phase was a butt-kicker - I had to really cut the carbs and was doing tons of cardio to get lean. For someone my height, not wanting to gain any more size, how would you go about increasing calories without adding bodyfat? Thanks for the advice! Buff | ||
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Cool Novice
Posts: 22 |
Hi Buff, I would slowly add in 100-200 calories a week(strive for adding 500-700 additional calories to your 1500 cal diet) in the form of lean protein and complex carbs. Check your bodyfat(to make sure you're not gaining too much bodyfat). Your bodyfat sounds fine. You should still be strong in the gym and your abs should still be showing BTW, I'm 5'11. My bodyfat is 12%. Even when I was thinner with hardly any muscle I was always at 12-13% bodyfat naturally.........I wish I had your level of muscularity(we always wish for something, don't we??). You look great just get your eating in order~smile. Good luck with your competition this summer. I'll be competing in April 2001. | ||
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Pro Bodybuilder 
Posts: 562 |
Buff I didn't reaslize your stats are extremely close to mine, almost exact. If you don't want to post them email me your measurements please! And how old are you? We could be internet training partners! I know I'm a corn. | ||
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Amateur Bodybuilder
Posts: 171 |
Model1- Thanks! I will most definately take your advice and start gradually increasing my calories (with good food).I've been working my butt off for the past 6 1/2 years. I've come from 89 pounds (when I first started working out and still wasn't eating) to where I am today. For a while, I hovered around 112-115 and didn't go above that, no matter what, even when I regularly ate pizza and other stuff every weekend. Perhaps that's my problem. Anyhow, good luck to you, too! Have you competed before? thnheygirl- | ||
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Amateur Bodybuilder
Posts: 171 |
whoops...forgot...i'm 24... | ||
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Pro Bodybuilder
Posts: 562 |
Yes we are close. You are lower in bf and our measurements are the same except my thighs are 23 and my calves are 15-16inches And you thought you had big legs! Same waist, hips, arms, height and weight. | ||
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Amateur Bodybuilder
Posts: 171 |
Cool! Dang I wish my calves were bigger! How long have you been lifting? How's your diet goin'? I remember your post not too long ago...are you feeling better about how you're eating? Since competing this summer, I have been on and off my strict eating, and it's really driving me nuts! | ||
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Elite Bodybuilder
Posts: 889 |
 Buff, I'll use this pic as an example...Your symetry is fine..You just look flat and softish. Again don't take this the wrong way over all you have excellant potential. What you really need to do is layoff the cardio totally for this winter and focus on putting on 10lbs of LBM it would really bring up your physique. What is your AS regimen if any? Post some pic of you flexing and a hamstring and glute shot. Biggest change you can make is in your diet , that along with heavy intense training and no cardio will really up your muscularity.
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Pro Bodybuilder
Posts: 562 |
I have been much better with the sugar and carbs. Slowly cutting my favs out!*sniff goodbye Krispy Creme sniff* Well I competed in gymnastics and dance competitions from the age of 6 to age 23. I had always been very small, stocky and muscular.THEN Had a baby, Got Lupus, got fat, got over the poor pity me, and have been been serious only since June 2000. I did my first backhand spring in 6 years a couple of wks ago! | ||
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Amateur Bodybuilder
Posts: 171 |
Iron God- Thank you! I wasn't happy with my condition at this show...like a dumbass, I took water pills and restricted my water, then I held water! argh...guess you live and learn, though...anyhow, i'll gladly take some pics...I need the feedback! What I don't like is that with the added muscle over the years, my waist won't get as small as it used to when I was leaning up. It was 26" in the picture above. I'm not using anything right now. Do you think i'm forcing my body to hold on to bodyfat b/c of the cardio; am I "immune" to the fat-burning effects of cardio? Thanks for your help! tnheygirl - | ||
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Moderator 
Posts: 2327 |
Sorry I didn't reply before, but I guess, better late than never. Sometimes I click on and then get distracted before I get a chance to read all the stuff that I wanted to, then when I come back, it seems as if nothing new was posted and then the thread drops to the bottom.....ah well, such is life. Anyway, back to the topic at hand. I can relate to the whole "cardio addiction"...you know what?! I HATE THAT SHIT!!! I was "cardio-ing like a mofo" before my competitions and I don't miss it, not ONE BIT! Since I wanted to be more competitive, after killing myself before my initial show I had to decide what was more important to me: to stay lean, lean, lean or gain some mass so that I could win?! I don't think ANYBODY goes through contest prep "just for the experience"! So I listened to my trainer and FUCKING BACKED OFF, ATE MORE AND HAD SOME FUN TOO! It WAS REALLY HARD AT FIRST, but when I think about ALL THE DOUBLE cardio sessions and ALL THE TIME IN THE FUCKING SAUNA before my competitions.....it suddenly didn't seem so difficult. Plus with the mass that I had gained after bulking, when I smoothed out again, I looked REAL GOOD!...not show-ready, but DAMN FINE! Currently I am about 20%bf and picture-perfect for swimsuit/glamour/commercial modeling (OK, so I could stand to loose a little bodyfat You WILL have to EAT MORE and drop the cardio a bit. I understand you not wanting to add a wholelotta size (I have gotten as big as I can get if I still want to get work as a commercial model.) but if you want to remain competitive you will have to decide what is more important to you. TAKE A HIATUS FROM THE CARDIO....IT WILL DO YOU A LOT OF GOOD! REALLY AND TRULY!!! ------------------ | ||
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Amateur Bodybuilder
Posts: 171 |
Thanks Bikinimom! I'm back lifting weights after about 11 days off...and it really felt good to have a break! What i'm determined to do right now, in preparation for this summer, is to cycle my calories and drop a little bodyfat, so I don't have to work so damn hard when i'm 12 weeks out! I really believe that diet is the most important factor, and i've found that even if I eat just slightly crappy, all the working out that I do doesn't help. I have to eat clean and maintain my workouts, and that's when the bodyfat starts melting off. I tend to be an all-or-nothing thinker, so when it comes to dieting, my downfall is feeling restricted. Right now i'm working on this, making sure i'm eating enough and often enough, kinda to get an idea of what is going to work best for me when it's time to get serious! Thanks for the help! Sarah ps - cool picture! | ||
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Cool Novice
Posts: 11 |
So glad to see these posts. I'm also 5'2", weigh 135 but my body fat is probably about 25%. And I'm 42 instead of 24!! I have built a good amount of muscle but you can hardly see it cause I need to lose some bodyfat and it sure doesn't want to go away. Also I'm not as strict as I should be on my diet. Sometimes I just need some encouragement. I would love to get just to where you're at blondie. I don't suffer from the too much cardio, more like the not enough. I do cardio 5 days a week 20 minutes before work, but just barely break a sweat. I lift 3 days a week and am just changing from strength building to toning. I really want to get the bodyfat down so I can see exactly what I have!! Any suggestions specifically on diet would be appreciated. |
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posted December 20, 2000 04:18 PM
Sorry to ramble! I'm having trouble finding the right balance with my program.
). But it would not be all that difficult. Just clean up the diet and add in a little cardio (I'm talking every other day for 30min or so). I am a size 4.......so I think I'm doing OK here 