My New Journal!

[natalie.h]

Hi, my name is Natalie and I'm from the UK. I'm new to bb and thought it would be great to start a journal and share my journey with everyone! I've read a few other journals the past few weeks...iveyitch, tracy.m, to name a few and was inspired by their determination that I thought I'd start one myself!

A little about myself...I've been bb on and off now for over a year but only in the past 3 months have I taken it seriously and actually got down to a regular regimen and a strict nutritional diet. I am desperately trying to gain more muscle mass and therefore weight/density. I started off doing cardio and squats for my legs aswell as compound movements, bench, military, etc and within literally no more than 2weeks I went from 9.5 stone and consistently stayed at 10 stone 2lbs. I am slowly getting into a routine split, varying my exercises and experimenting what feels right for me and when I get bigger gains, also alternating my weights with light and heavy sessions.

My Stats at present are:

Height: 5ft 11ins (1.8m)
Weight:142lbs
Chest:33.5ins
Waist:28ins
Hips:33.5ins
Bicep:11ins
Quads:21ins
Calf:14ins

I am pretty pleased with my development of the shape of my bicep and how my quads and calves have become more defined and muscular but am afraid of stepping into the highly unwanted plateau stage which is why I'm constantly eating (all the right foods of course!) and pushing every last rep out of my workout using a good slow, controlled form. I'll give you an update on my workouts when I next have time! Thanks for reading!

Never Give Up!

nat

[natalie.h]

My workout for yesterday wasn't as much as I would have liked but seeing as the gym is closed for an entire week (!!!) I tried to make the most of everything:

Legs:
25 mins Cardio
Lightweight squats
Seated Calf Raises with free weights

Abs:
Seated Knee-Up-3sets x12
Bent-Leg Hip raises-3sets x10
Air Bike-2 sets x50

Usually when I'm in the gym I combine my lower body workout with leg extensions, hamstring curls and adductor/abductor machines but after 2 weeks of doing the adductor/abductor machines I've finally realised they're a complete waste of time and can't wait to start doing medium-heavyweight squats at home!

Any advice anyone can give me will be very much appreciated. Also any suggestions on which protein supplements to take, etc?

Many Thanks!

nat

[imperfectly_lou]

Welcome to the board Natalie :)

In terms of what "protein supplements" to take, that will really depend on the rest of your diet. Ideally, you should look at consuming a good quality whey protein powder such as Optimum Nutrition, mixed with water. You should also make sure you have a good high-med GI carb with that protein shake such a banana, some oats, rice cakes etc

[natalie.h]

Yesterday was dumbell day and boy did I feel like crap. My form, breathing and just plain everythig was unco-ordinated and I felt so weak! I haven't done dumbells in 2 weeks due to an injury to my shoulder and it was horrible not to feel the best that I could be. In the future now I've decided to train like this:

eg. Day1-Weights
Day2-abs, lower body
Day3-cardio (20-30mins)
Day4-Weights
Day5-abs, lower body
Day6-Weights
Day7-cardio/rest day

Is that suitable for my goals:to gain lean muscle mass (therefore weight), lose the little jiggly stomach bit (lower stomach) and have muscular, defined abs, have overall a symmetrical upper and lower body with excellent strength and muscles to prove it!

Note, for upper body one day I combine, bench press, seated military, EZ curls and pushups, then the next weights workout I do seated dumbell press, dumbell bench press, backrows and shrugs; in that order.
For lower body I do leg extensions, lying leg curls, squats and calf raises.

I would be very grateful if people could tell me if I'm right, wrong or let me know of any tips & advice you could give me! Thank you!

[JLB04]

Yesterday was dumbell day and boy did I feel like crap. My form, breathing and just plain everythig was unco-ordinated and I felt so weak! I haven't done dumbells in 2 weeks due to an injury to my shoulder and it was horrible not to feel the best that I could be. In the future now I've decided to train like this:

eg. Day1-Weights
Day2-abs, lower body
Day3-cardio (20-30mins)
Day4-Weights
Day5-abs, lower body
Day6-Weights
Day7-cardio/rest day

Is that suitable for my goals:to gain lean muscle mass (therefore weight), lose the little jiggly stomach bit (lower stomach) and have muscular, defined abs, have overall a symmetrical upper and lower body with excellent strength and muscles to prove it!

Note, for upper body one day I combine, bench press, seated military, EZ curls and pushups, then the next weights workout I do seated dumbell press, dumbell bench press, backrows and shrugs; in that order.
For lower body I do leg extensions, lying leg curls, squats and calf raises.

I would be very grateful if people could tell me if I'm right, wrong or let me know of any tips & advice you could give me! Thank you!

Natalie - all the working out in the world doesn't mean much if your diet isn't solid....let's get a peek at what your eating consistently most days (broken down by meals) ok? I'm sure this will help other people as well who are reading your journal...Thanks!

PS Day 7 Cardio/Rest day - Well which one is it? You should take at LEAST 1 day off a week from training.

[natalie.h]

A typical day whether on the go or at home:

Meal 1: large bowl porridge oats, banana
Meal 2: apple, fruit & nut bar
Meal 3: usually sandwiches so 4/5 slices wholemeal bread with tuna/chicken/turkey breast
Meal 4: 80g serving cottage cheese (provides 10g protein) with rice cakes
Meal 5: Pasta/Rice & tuna or steak/potatoes,meat & vegetables
Meal 6: Muffin, fruit, oat cereal

[JLB04]

A typical day whether on the go or at home:

Meal 1: large bowl porridge oats, banana
Meal 2: apple, fruit & nut bar
Meal 3: usually sandwiches so 4/5 slices wholemeal bread with tuna/chicken/turkey breast
Meal 4: 80g serving cottage cheese (provides 10g protein) with rice cakes
Meal 5: Pasta/Rice & tuna or steak/potatoes,meat & vegetables
Meal 6: Muffin, fruit, oat cereal

Natalie - do you also add in a PWO shake after your workout? I don't see that here????

[natalie.h]

No, but Im buying some protein supps soon, post workout stuff too. Any recommendations?

[JLB04]

No, but Im buying some protein supps soon, post workout stuff too. Any recommendations?

I can only tell you what I use; Isopure - I buy the Isolate Whey protein powder...no carbs, 0 sugar, 0 fat. 1 scoop has 100 calories and 25g protein. I really like the stuff mixed with oats & blue berries - very yummy!!

[natalie.h]

Hey, thanks for your recommendations! I've asked a few people and I'm eventually gonna put them to the test! Can't wait! The sooner the better....so do you think my diet is good at the moment then? Bare in mind I will buy protein supps SOON! :) What's your diet like?

[JLB04]

Hey, thanks for your recommendations! I've asked a few people and I'm eventually gonna put them to the test! Can't wait! The sooner the better....so do you think my diet is good at the moment then? Bare in mind I will buy protein supps SOON! :) What's your diet like?

I have a journal, check it out and let me know how it compares to what you eat ok?

[natalie.h]

Hey everyone, here's the next part of my journal...

Breakfast:
Large bowl porridge, banana

Snack:
Apple, fruit & nut bar

Lunch:
4 slices wholemeal bread, filled with turkey, 2 rice cakes

Post-Workout Meal:
80g low fat Cottage Cheese, muffin, tin tuna

Dinner:
Pasta, steak

Not been feeling on top form lately, think it's due to lack of sleep which we all know is so very important! Gonna get 2 bed earlier tonight and get ready for my barbell day! Can't wait! :)

*Updates on tomorrow's workout coming soon...*

nat x

[zb2612]

for your height you seem slightly underwight or should i say very skinny to me but thats my opinion !

Zoe
xxxx

[Ivey_Itch]

Hey! Just remember to never give up on your dreams! You will get there! Make sure your getting at least 1 gram of protein per lb of body weight if your trying to gain muscle. I love the Elite Dynatize Protein. Rich Chocolate and Gourmet Vanilla are great! Good luck to you! Oh yeah, and since your trying to gain muscle, you might seriously consider cutting down the cardio a good deal. Maybe try intense cardio sessions no longer than 30 minutes 2 times a week, but I wouldn't do it every other day, if your lifting really heavy your days off should go to letting your muscles repair and grow, instead of doing a bunch of cardio :) Hope that helps some!

[natalie.h]

for your height you seem slightly underwight or should i say very skinny to me but thats my opinion !

Zoe
xxxx

Hey

You should try being my height with a high metabolism! I am not skinny, just a slim jim, lol. I'm always eating the right stuff but because I find it hard gaining muscle mass I tend to stay a little on the low side. No1 can tell if sumone really is skinny or nt until they see them anyway! I hate being described skinny too!-makes me sound seriously underweight or something.

[zb2612]

hey hun sorry iam tall too lol :P iam 5ft9 but 10st 10 :P


Zoe
xxx

[natalie.h]

Improvements!!! Within 51 days my increases are........

Bicep/Tricep=11 ins-same as last time but a lot more muscle devlopment & definition

Forearm=10 ins (+1.0ins)

Calf=14.5ins (+0.5ins)

Quad=21 ins (same)

Chest=35 ins (+1.5ins)

Waist=28.5ins (+0.5ins) (DEFINATELY aim to do more ab work here!)

Overall I am pretty happy with my progres and although some measurements have remained the same, the muscle definition has become more prominent and developed! :) Can't wait for the next 51 Days! :)

Thanks for Reading!

[natalie.h]

Hey everyone!

I've finally bought some protein powder-and guess what? It tastes GREAT! :) It's a Wild Strawberry Flavour Protein Shake by the one and only Dorian Yates with 45g quality Protein, 4g Glutamine, only 3g Fat low cholesterol & carbs per serving! I think it works (and tastes) amazing so I'd definately recommend you go out and get some! :) What do you all use for your supplements? Any suggestions/recommendations? Thanks! :)

[zb2612]

hey Nat is the one you have in a blue container ? dorian yates also does a special protein for women too !

Zoe
xxx

[natalie.h]

Hi,

No it's in a white container with yellow lid although I think the label is blue. But I'm a firm believer that whatever is made for men. women can take & do too (obviously with a few exceptions, steroids male GH, etc) What do you use?

[zb2612]

Dorian Yates but iam on the womens stuff because i absorb it better than the blokes stuff. its in pink package

Zoe
xxx

[natalie.h]

That's cute, lol. Where did you buy it from? A website? I got mine from SNCdirect.com. I paid 23.99 gbp for 908g, how about you? Have you been in any comps? Just wondering cos you about the same age as me. When did you start body building?

[zb2612]

i started in weight training when i was 16 , had a few trainers who weren;t great but been with super trainer now for 7 months, hoping to do comp either next yr or year after as my trainer feels i will be ready then. i get my protein from simon (trainer) alot cheaper than i get it on the net. how long have you been weight training

btw do you have msn

Zoe
xxxx

[Helene]

Hey everyone, here's the next part of my journal...

Breakfast:
Large bowl porridge, banana
You need a protein source here, at least 20g

Snack:
Apple, fruit & nut bar
You need a protein source here, at least 20g
What kind of bar? whatch out for bars, they are usually full of sugar

Lunch:
4 slices wholemeal bread, filled with turkey, 2 rice cakes
What kind of turkey, if it's deli it's not a very good source of protein and they have alot of additives, if it's a turkey brest you cooked and sliced that's gread, also maybe you could drop the rice cakes here since you already have 4 slices of bread and add green veggies

Post-Workout Meal:
80g low fat Cottage Cheese, muffin, tin tuna
Homemade muffin or bought? Be carefull store bought muffins are full of fat and sugar, good amount of protein in this meal, but like others have said a protein shake and a good source of carbs would be better, your rice cakes would be better here

Dinner:
Pasta, steak
That's good but also add green vegetables like broccoli, green beans, asparagus, spinach etc..you need more of those in your diet

I also think you need more good fats in your diet like natural peanut butter, flaxseed oil, olive oil, walnuts, almonds, fish oil, etc...

Not been feeling on top form lately, think it's due to lack of sleep which we all know is so very important! Gonna get 2 bed earlier tonight and get ready for my barbell day! Can't wait! :)

*Updates on tomorrow's workout coming soon...*

nat x

My comments are in bold.

[natalie.h]

Hey Helene,

Thanks for your response. I think that diet of mine was a while back now and since then I've changed my diet to include more of those things you've suggested. Protein shakes are good but I also enjoy getting just as much from more 'filling' healthy foods- that way I no longer feel hungry and so resist the urge to snack (on cheat foods). Many Thanks! :)

[natalie.h]

i started in weight training when i was 16 , had a few trainers who weren;t great but been with super trainer now for 7 months, hoping to do comp either next yr or year after as my trainer feels i will be ready then. i get my protein from simon (trainer) alot cheaper than i get it on the net. how long have you been weight training

btw do you have msn

Zoe
xxxx

That's cool. Bet you can't wait for the comps! I've been bb on & off for a year but got into it seriously last summer, so not very long! Still a rookie but getting there! I've learnt a lot of useful information very fast and haven't been taking in by fad diets and poorly arranged regimens like some beginners. My brother's been bb too forabout 6/7 years so his guidance helped! Yeah I have msn, my addy: mz_piggy_1@hotmail.com

Look forward to hearing from you!

nat xxx