help improving my body

[madonna]

Hey girl, im sending some pics of myself and would like to get an opinion and what should be my next goal?..... i think i got to trim those legs up,.... i don't know anymore please help!..

[JAmanda]

Hey I think you look great- nice shaped legs. I suppose it is depending on what your goals are as to what to do next. some people would die to have a body like yours. Legs are a hard one though for females I believe- my ultimate goal is to have that quad seperation NICE. MMMMMMMMMMM........ what kind of cardio are you doing?? Its hard because i know some people that swear by running and others that beleive it builds their legs up. What kind of weight training are you doing??

[playmaker]

Your legs look ok, actually it depends on your goals. My legs for example are skinny and i tried to increase my mass with low reps high weigh trainning... what a myth! Everything is what we eat. If you want more definition the key is cardio

[hotgymchick]

You look good, if you want to trim up your legs though...(this is constructive criticism only) and lift your glutes, try doing stiff legged deadlifts, using dumbbells, box stepups, squats, lunges...

[madonna]

My goal is to get my legs ripped, just like those fitness competition girls, i would want to reach my peak so i can start competing.i train 6 days a week i always change but i work buy feeling, if something hurt i dont touch it and do sometimes 2 cardio session a days such as spinning or on the elliptical, sometimes i do pilates or yoga and i eat as a
post workout 5g glutamine 1cup of juice then 30 min later i have 23g protein whey then 1hour later 1/2 oatmeal and 23g protein

2hour later i have a protein 23g +H2O

2HOUR LATER 1/2 RICE, 1/2 GREEN BEANS, 1 CHICKEN BREAST

1 PROTEIN DRINK23G +h20

6hoo spinning
7hoo 1/2 cup juice + 23G PROTEIN
8HOO 1/2 VEGGIES AND 2 SLICES OF FISH

AND THEN AT 9HOO I BECOME SOMEONE ELSE AND GET THE MUNCHIES I TRY TO BE GOOD BUT I START EATING THE 1/2 CUP TO 1 CUP COTTAGE WITH150G YOGOURT AND THEN JELLO OR COFFE I HAVE TO STOP THAT I KNOW

[Stefanogym]

ehi woman..i just wanna say youare eating too much...too much protein than i eat ad i am a male natural body builder...if youdon't reduce protein intake, it would be difficult for youto be ripped and compete

[playmaker]

loooooool Your protein intake looks fine to me, eat as much protein as you like :D. why are you drinking so much juice? A lot of fructose and calories its better to use 20-30gr of glucose with your postworkout meal and use water for your protein powder. Also why are you eating so much oatmeal??? If you want to lose fat try to increase your carbs not the fibre, eat more veggies and stop eating so much oatmeal

[playmaker]

sorry i mean decrease the amount of your complex carbs

[Stefanogym]

ok..continue to eat all these protein...you'll never be ripped
ciao

[Emma-Leigh]

You can eat protein and complex carbohydrates and get ripped at the same time. There is nothing wrong with fueling your body - you need both of these for your body to function correctly. You just have to work out the right balance.

Also - if you are going to do a lot of cardio you want to have a good, steady source of carbohydrates too - to fuel your workouts.

I remember you posted a little while ago and Lou helped you out. How has it been since then? Have you seen any improvement?

You need to slow down - when where you hoping to compete? If it is not in the next 2 months or so - you don't need to be training like a maniac and doing 2 cardio sessions a day.

Start training and eating consistantly and doing it properly - then you will start to see results.

So - do weights 5 times a week and cardio 5 times a week. Give yourself 1 day off completely. You can add in some yoga or pilates as well if you like.

As for your diet - how tall are you? Weight? You want to start to monitor your calorie intake and see if it is appropriate for your goals.

Your diet is made of a lot of 'non-real' food. Try to stick to real food - it will increase your satiety and you will be less likely to pig out later in the evening.

Some suggestions:


post workout 5g glutamine 1cup of juice then 30 min later i have 23g protein whey then 1hour later 1/2 oatmeal and 23g protein

PW -
Ok. After your workout have glutamine and 25g protein and some carbohydrates. It does NOT need to be dextrose - but it needs to be a good carbohydrate. And no, it does not matter if it is fructose either (the nutrient demand from your tissues created by your workout will cause the preferential patritioning of nutrients to your muscles). So - a shake and some form of moderate GI carbohydate is fine (eg: A tub of yoghurt).

Meal 1 -
The oatmeal is good 1 hr later. Is that 23g protein a powder or real food? You want to go for real food here. So - consider 6 scrambled egg whites, cottage cheese etc.

2hour later i have a protein 23g +H2O

Meal 2 -
I would move this meal out a little. 3 hours later. You then want to balance each meal - protein and a source of energy. So, you want something like some REAL FOOD and some complex carbs or some healthy fats.

So - you could have tuna, some rice and a salad. Or have a tuna salad with some almonds or walnuts thrown in.

2HOUR LATER 1/2 RICE, 1/2 GREEN BEANS, 1 CHICKEN BREAST

Meal 3 -
This is good, but, once again, I would move this to 3 hours later and increase the vegetables to 1 cup.

1 PROTEIN DRINK23G +h20

Meal 4 -
You probably do not need this meal - if you are spacing your meals out a little more it is probably un-nessessary.

6hoo spinning
7hoo 1/2 cup juice + 23G PROTEIN

PW - I would have a semi-solid meal here. It is the second last meal of the evening so you probably do not want to follow it with another carbs/protein meal - but it was a hard workout so you want to feed yourself. So, I would go for a shake with yoghurt, banana, milk and protein powder.

8HOO 1/2 VEGGIES AND 2 SLICES OF FISH

This is good. I would increase the vegetables to about 2 cups and have a good serving of fatty fish like salmon. Or- if you have lean fish add a few almonds, walnuts or some olive oil to the meal to balance it.

[KrazieH8er]

**** what these people say......don't change a thing. That picture is going on my desktop.

[KrazieH8er]

I like how your thighs touch together just a little bit. Very hot.

[gallerygurl]

Originally posted by KrazieH8er
**** what these people say......don't change a thing. That picture is going on my desktop.
Thats just rude ...she came here asking for opinions and you are telling her to tell us to **** off?
Nobody told her anything negative .In fact Emma is telling her how to be more healthy in her diet!!
You need to get the hell out of the bodybuilding forumn if you cant respect the sport or the members on this board.
No body was being disrespectful but you. We all know she looks great - but we are not posting our pictures on here to be someones wet dream! She is interested in the sport , not about putting up a good enough picture for you to ****off to!!
So dont come in here insulting us for trying to help someone out .

[Kane Fan]

Originally posted by gallerygurl
Thats just rude ...she came here asking for opinions and you are telling her to tell us to **** off?
Nobody told her anything negative .In fact Emma is telling her how to be more healthy in her diet!!
You need to get the hell out of the bodybuilding forumn if you cant respect the sport or the members on this board.
No body was being disrespectful but you. We all know she looks great - but we are not posting our pictures on here to be someones wet dream! She is interested in the sport , not about putting up a good enough picture for you to ****off to!!
So dont come in here insulting us for trying to help someone out .

you might have trouble picking out compliments but what he actually was saying was that she looks great like she is...
I"m not sure exactly when complimenting someone became rude but we should rewind the clock a few years to BEFORE that...
anyway, to the origonal poster
I think most people can see in the mirror thier own flaws and where they are not happy with thier bodies and usually post pics to get it confermed
just go with your gut and you should be good
wanna get ripped? cardio!
althogh more muscle will make it take less cardio to get ripped

[gallerygurl]

I have no trouble picking out compliments ...
"**** what these people say ", is not a compliment.
Had he said,"I think you look great Im puttin you on my desk top"
I would have thought nothing of it.
It is rude to bash others opinions for no reason when their opinions were asked for in the first place.

[KrazieH8er]

Thanks kane. I actually did mean that to be a compliment. I am not really putting that picture on my desktop.....I just meant that she looks so good already that she just needs to keep up whatever she is doing now. GalleryGurl.........you took me way to serious. I didn't mean to tell everyone to **** off, I meant that she doesn't need to change a thing. I guess that I am used to talking to guys like that. I appologize, and I will try to be more sensative in the female forum.

[Kane Fan]

Originally posted by KrazieH8er
Thanks kane.

well you know I'm a kind caring individual

now watch your mouth *******!

: o )

btw I really did save the pic...
hope that's ok

[KrazieH8er]

I'm not going to lie.......I saved it too. It was just that good.

[hotgymchick]

Originally posted by gallerygurl
Thats just rude ...she came here asking for opinions and you are telling her to tell us to **** off?
Nobody told her anything negative .In fact Emma is telling her how to be more healthy in her diet!!
You need to get the hell out of the bodybuilding forumn if you cant respect the sport or the members on this board.
No body was being disrespectful but you. We all know she looks great - but we are not posting our pictures on here to be someones wet dream! She is interested in the sport , not about putting up a good enough picture for you to ****off to!!
So dont come in here insulting us for trying to help someone out .


hahah gallerygurl, you're the best :D :D

[koolhoven]

hello,

Just a little tip. Don't try to hard to achieve your goals. The main probleem most people make trying to reache their goal is overtraining. I read you train six days a week ? This way you will burn more muscle than you body can ever grow. There's is no time that your muscles can grow more then while your are recovering (rest) if you don't have your rest your body can not recover from the previous workout and you will not grow any lean muscle. Try training for two days and than take a day of then train for another two days and then take two days of. This way you will workout 4 times a week and you will give your body enough time to recover.

By judging your pics i'm sure that you have potential.
Good luck reaching your goals.

[iboyo]

dear madonna - i hope this thread is not too cold by now, what koolhaven is telling you is right on.

[girlno3]

Originally posted by Kane Fan
you might have trouble picking out compliments but what he actually was saying was that she looks great like she is...
I"m not sure exactly when complimenting someone became rude but we should rewind the clock a few years to BEFORE that...
anyway, to the origonal poster
I think most people can see in the mirror thier own flaws and where they are not happy with thier bodies and usually post pics to get it confermed
just go with your gut and you should be good
wanna get ripped? cardio!
althogh more muscle will make it take less cardio to get ripped

i don:t know what madonna thinks, but i think these guys are being really complimentary, girls like it dnt worry, its very flattering to be told we don:t need to change anything... keep it up yo... ... u guys are gr8..we love it

[KrazieH8er]

girlno3 is the ****.

[KrazieH8er]

gallerygirl is just jealous about madonna.

[playmaker]

You are both completely idiots

[girlno3]

u jealous too?? heheh...

[gallerygurl]

have you even seen playmakers body?? I doubt you would say that if you knew what her body looked like.
I am not jealous of Madonna - I am on a dance team and all of my friends are absolutely beautiful girls. Its not something that I envy -
The poster told Madonna to tell emma and the others to F*CK
off when she
wanted the advice in the first place .
Im not an idiot I realize girls like compliments.
She asked for fitness advice .
Madonna, I told you in a thread you had posted about 2 months ago and Ill tell you again I think you look great girl..
End of story -

[15yOmOnStEr]

DAMMMNNNNN

[Baby Bear]

Didnt think there would be so much fighting in the female forum... :)

Madonna, like everyone allready said you look great as you are. What your next goal should be depends onely on what you want your body to look like.

[peregrine]

i think you look great

i would rather see you put on some muscle mass if anything else. your diet looks good to me too, a lot of protein and a lot of water. i would drop most of the juice and increase the vegetabvles.

[user34566548717114]

i love it when hot girls just try to get hotter lol

[dutch-guy]

absolutely no improvement nessicery!!

Your glutes look great IMO.

[bufchk]

Originally posted by Stefanogym
ok..continue to eat all these protein...you'll never be ripped
ciao


Whatever..................I took up to 200 gms of protein before a show and got down to 10 % naturally and I'm a woman......I beg to differ .....hmmm protein is the building blocks of muscle and aminos