Looking for some sound and achievable beginner bodybuilding....Help

[topd65]

Hello to all,

First I want to give you a little background on me, I am 43 years of age, very active, 5'7, 170 pounds, hippy around the torso, strong (powerlifting experience for over 20 years) had hysterectomy in 2003 which left me with a lil pooch around the middle lower area, which I have not been able to melt away, very depressing. I am lifting approximately 5 days a week with cardio sessions prior to the weight training at 0500 in the morning. I monitor my food intake approximately 5-6 meals but not very consistent.

I want to lose weight and tone everything up, I want to begin a journey to the world of bodybuilding. Anybody out there willing to share some tips with me, I would definitely appreciate it. My goals are for mass, density and strength, and definition.

Thanks,
DK

[girl81]

What is an average day's menu (including amounts) and workout?

[bluebird]

I'm not sure how much background you have with lifting (aside from powerlifting) but when I started into the world of bodybuilding, this website was a godsend:

http://www.stumptuous.com/cms/index.php

She has some good workouts there for beginners on up and there's plenty of other good info on nutrition and just about everything else.



Also, coming here to the forum(even though I haven't been here in a long time! my bad.)and posting and reading other's posts was extremely helpful. The ladies here are very knowledgeable and can give you a lot of insight and information, better than I can. If you post your diet and workout, I'm sure you'll get some tips.



Good luck. :)

[topd65]

Pretty much before I workout, I take hydroxycut hardcore approximately 30-45 minutes before I hit the gym, within the first 3o minutes after workout, I drink 10-12 ounces of Optimum Nutrition Whey with water or soy milk, then approximately 1 hr to 1 1/2 hour I have a t least a 1/4 cup of oatmeal, about 1030 a ricecake or banana, then lunch either a club salad with spinach and maybe another protein shake about 3:00 pm if time permits, then once I get home usually some bake chicken, salad, fruit and veggie and off to bed. I think I take in about 1545-1600 calories a day, oh I forgot, I must have that cup of java with a sweet n lo and french vanilla cream....Sometimes, I may be hungry but do not feel like preparing me a meal, so of course I eat some baked lays chips or a rice cake...Hope this answers your question, and thanks so much for the speedy response:-)

[topd65]

Bluebird, thanks so much for the quick response and the advice, this is my first time ever posting, I guess I am desperate and I am so very serious, I am not getting any younger, but I feel good, but I want to look good also:-)

[kimm4]

Hello to all,

First I want to give you a little background on me, I am 43 years of age, very active, 5'7, 170 pounds, hippy around the torso, strong (powerlifting experience for over 20 years) had hysterectomy in 2003 which left me with a lil pooch around the middle lower area, which I have not been able to melt away, very depressing. I am lifting approximately 5 days a week with cardio sessions prior to the weight training at 0500 in the morning. I monitor my food intake approximately 5-6 meals but not very consistent.

I want to lose weight and tone everything up, I want to begin a journey to the world of bodybuilding. Anybody out there willing to share some tips with me, I would definitely appreciate it. My goals are for mass, density and strength, and definition.

Thanks,
DK

The 1st thing is setting up a solid plan and being consistent with it. This is key to what you're looking to achieve. You can train and do cardio till your blue in the face if you're eating plan is off...you'll be spinning your wheels.

As for the hydroxycut...not needed you can lose the body fat with diet alone.

[girl81]

Pretty much before I workout, I take hydroxycut hardcore approximately 30-45 minutes before I hit the gym, within the first 3o minutes after workout, I drink 10-12 ounces of Optimum Nutrition Whey with water or soy milk, then approximately 1 hr to 1 1/2 hour I have a t least a 1/4 cup of oatmeal, about 1030 a ricecake or banana, then lunch either a club salad with spinach and maybe another protein shake about 3:00 pm if time permits, then once I get home usually some bake chicken, salad, fruit and veggie and off to bed. I think I take in about 1545-1600 calories a day, oh I forgot, I must have that cup of java with a sweet n lo and french vanilla cream....Sometimes, I may be hungry but do not feel like preparing me a meal, so of course I eat some baked lays chips or a rice cake...Hope this answers your question, and thanks so much for the speedy response:-)
What are your workouts like?
possible adjustments....

pregym: hydroxycut (I would cut this and try a cup of green tea, b12 supplement, and fishoil supplement)
postgym: shake
breakfast: 1/4c oats with ground flax sprinkled on, 1/2c skim milk
snack: fresh fruit (I would cut ricecakes; no real value)
lunch: 3oz protein, spinach salad, 2T evoo, cup steamed veggies
snack: yogurt
dinner: 4oz fatty fish, 1/2c brown rice, salad, steamed veggies
snack prebed: 1/2c cottage cheese, fresh fruit

[MyosinNActin]

As for the hydroxycut...not needed you can lose the body fat with diet alone.

100% agreed

[topd65]

I have changed my workout as of 4 weeks ago, I am doing a 3 on and 1 day off, split bodyparts, and I do 30-45 minutes cardio prior to weight-lifting, it has worked for me in the past and upon returning from Iraq, I got out of sync and went to fast food and was inconsistent, now I am settled in my new home, have my gym memebership and have been piunding away with the workout plans that has worked for me in the past.

But now I want to step it up a notch, possibly 3-4 exercises per body part with 8-12 rep range, I want fat loss, more strenght and definitive muscle mass....

[girl81]

I firmly believe in low reps, high weights to build muscle. For me, I consider anything over 8 reps to be 'high rep' (good for warm up sets).

[topd65]

Happy Thanksgiving a little late, but what type of work out journals do you have to share? Thanks, and yes I prefer the 8 rep range than the 12 rep range.

Thanks,
DK

[kimm4]

I have changed my workout as of 4 weeks ago, I am doing a 3 on and 1 day off, split bodyparts, and I do 30-45 minutes cardio prior to weight-lifting, it has worked for me in the past and upon returning from Iraq, I got out of sync and went to fast food and was inconsistent, now I am settled in my new home, have my gym memebership and have been piunding away with the workout plans that has worked for me in the past.

But now I want to step it up a notch, possibly 3-4 exercises per body part with 8-12 rep range, I want fat loss, more strenght and definitive muscle mass....


Keeping the diet tight and heavy weights 4-10 rep range works great!!

[mizzourunner]

I don't have anything new to add but I wanted to say thanks to the nutrition tips.

I think I will go shopping tomorrow and overhaul my diet.

I do have a question, though. I also have hydroxycut hardcore and I want to ask why isn't it necessary to those who said it's not? Is it harmful?

Second, to the original poster, do you think hydroxycut hardcore has an effect on your energy levels or efficiency in burning fat or your appetite?

[kimm4]

I don't have anything new to add but I wanted to say thanks to the nutrition tips.

I think I will go shopping tomorrow and overhaul my diet.

I do have a question, though. I also have hydroxycut hardcore and I want to ask why isn't it necessary to those who said it's not? Is it harmful?

Second, to the original poster, do you think hydroxycut hardcore has an effect on your energy levels or efficiency in burning fat or your appetite?

What people don't understand is a fat burner doesn't burn fat period. If I need energy I'll drink a cup of coffee. If your eating plan is off no training program or fat burner is going to help you...do don't waste your money.

You're 5'5" and 105 lbs...why are you even taking a fat burner??

[mizzourunner]

What people don't understand is a fat burner doesn't burn fat period. If I need energy I'll drink a cup of coffee. If your eating plan is off no training program or fat burner is going to help you...do don't waste your money.

You're 5'5" and 105 lbs...why are you even taking a fat burner??

Because even though my body fat has been measured at 11.8% and my wt. is low, I don't have the ripped look I want. If losing fat isn't what will achieve this, what do I need to do?

[kimm4]

Because even though my body fat has been measured at 11.8% and my wt. is low, I don't have the ripped look I want. If losing fat isn't what will achieve this, what do I need to do?

Without some kind of progress pics it's impossible to tell. If your bodyfat is that low...you should be pretty well defined...if not then I'm guessing you don't have much muscle especially at your height and weight.