please help me....

[canddy4u09]

well here it is anouther post about help on a workout routine...... i've been takeing care of my body for almost 3 years now... exercising regular, eating heathy, reserching what is good for you ..ect... i started out aat 148 lbs....and now i'm down to 115 lbs. i don't want to lose more weight but i want to gain a little muscle and tone up a bit...... i haven't really stuck to a rotine i always kinda do what i want when i want trying to work all the muscles in my body every week. i'm pretty up on everything about nutrition .. but when it comes to bulking up... i run short. should i lift more pounds??? how may reps?
can some of you pro women out there give me a sample foR what works for you and maybe a few suggestions to bulking up a bit!?(:

[LiftingIsLife]

well here it is anouther post about help on a workout routine...... i've been takeing care of my body for almost 3 years now... exercising regular, eating heathy, reserching what is good for you ..ect... i started out aat 148 lbs....and now i'm down to 115 lbs. i don't want to lose more weight but i want to gain a little muscle and tone up a bit...... i haven't really stuck to a rotine i always kinda do what i want when i want trying to work all the muscles in my body every week. i'm pretty up on everything about nutrition .. but when it comes to bulking up... i run short. should i lift more pounds??? how may reps?
can some of you pro women out there give me a sample foR what works for you and maybe a few suggestions to bulking up a bit!?(:

well, i'm not a pro, nor a woman, but i'll try to help you anyway:)
first of all, to bulk up, you need to eat. i mean REALLY eat. eat more
than you ever have, just make sure its clean. i.e. ABSOLUTELY no junk,
no transfat, etc,etc...
but you've got to increase cal intake to gain mass. just wont come from
lifting. you can lift all day, but if you dont eat enuf and rest enuf, it wont
do a THING for you...
to help further, we need more info: what do you eat? how much? how
often each day? what do you do for splits? when? how much weight??

more info from you will help us give more relevant suggestions.......

best,
~lifer

[ChplHillGymGirl]

well, i'm not a pro, nor a woman, but i'll try to help you anyway:)
first of all, to bulk up, you need to eat. i mean REALLY eat. eat more
than you ever have, just make sure its clean. i.e. ABSOLUTELY no junk,
no transfat, etc,etc...
but you've got to increase cal intake to gain mass. just wont come from
lifting. you can lift all day, but if you dont eat enuf and rest enuf, it wont
do a THING for you...
to help further, we need more info: what do you eat? how much? how
often each day? what do you do for splits? when? how much weight??

more info from you will help us give more relevant suggestions.......

best,
~lifer

you nailed it - you gotta pack it in, girl! get that caloric intake up (from good foods) and up your protein intake! good luck!

[canddy4u09]

Alright Here Is What I've Been Eating And Doing (:



My Ideal Week At The Gym"


Day 1 :

Legs: 3 Sets Of Each Exersise 8-12 Reps

Hip Abductor
Incline Squat
Leg Curl
Butt Exstention
Calf Raises
Leg Lift
Lunges With Dumbells
Squats With Dumbells
Exstended Leg Lift With Bar Bell


Day 2;

Probably Rest* Because Legs Are My Most Strenious Days....

Maybe Do 20 Min Abs

Day 3:

Bies And Tries;3-4 Sets Of Each Exersise 8 Reps Each

Hammer Curls
Cosintrated Curl
Barbell Curl
I Forget The Name Of The Tri Work Outs I Do Three Of Them Though... ):

30 Min Hard Cardio


Day 4:

30 Min Cardio
Abs

Day 5:

Sholders : 3-4 Sets 8-10 Reps

Arnold Press
Lat Raises
Front Raises
Shrugs
Behind Back Barbell Press
And Usually At Least One More Exersise On A Machine

30 Min Cardio

Day 6:

Legs Again


Day 7: Rest* Maybe Abs

Day 8:3-4 Sets 8-10 Reps
Back:

Seated Row
Pull Down (2 Glose Grip) 2 Wide Grip
Pull Ups
One Arm Bent Over Lifts( I Don't Really Know What To Call It Tee! Hee!)
Reverse Flys
Dead Lifts

30 Min Cardio

Day 8: 3-4 Set 8- 10 Reps

Incline Press
Decline Press
Upright Press
Flys
Maybe One More Exersis But Truth Is I Hardly Work My Chest Out
Abs

Then I Would Probably Rest A Day And Start Over

My Eating Habits Usualyy I Adverge Aroung 1600 Cals Maybe 1800 A Day On My Off Days I Try To Keep It To Around 1400

A Regular Day Of Eating Would Be....

Morning:
1cup Shredded Wheat With 1/4 Cup Of Oats 1/2/ Cup Milk 1/2 Cup Berries

(5 Egg Whites With Lots Of Veggies And Salsa) Only If I'm Still Hungry

Workout*

Pro Shake With 1 Bannana And 1/4 Cup Oats Water

Lunch: Sandwich,wrap, Or Salad With Tuna Chicken, Turkey Or Salmon
And A Apple Probaly 1/2 Cup Cottage Cheese


Snack; Apple


Dinner: Chicken Breast( Or Some Lean Meat Bison Steak Ect>) With Salad Cup Of Cottage Cheses


Snack: Cup Of Cucumbers And Celery Sticks


This Morning Though Because I Plan To Do My Legs I Decicded To Have My Bowl Of Cereal With Oats And Fruit But I Also Had An Apple With 1/2 Cup Cottage Chesse And A Tbsp Of Peanut Butter.

Is This Too Much?????


Thanx Alot For Taking The Time To Check Me Out I'd Really Appreciate Some Feed Back I've Never Been Critiqued At All Before...i Would Love Some Advice(:

[Emoore]

Take out some of the "junk" exercises like the ab/adductor, butt extension, leg lifts. . . and add in more compound exercises like REAL LIVE SQUATS, deadlifts, stiff-legged deadlifts, bench presses, pullups, overhead presses. . .


Also you might want to get out of the 8-12 rep range for a while and hang out in the 4-8 rep range. . . that should stimulate some growth.

Sample leg day:
Squats: 3x6-8
Stiff-legged deadlift: 3x6-8
Hack Squat: 3x6-8

Sample chest/tris day"
Bench press: 3x4-8
Incline press: 3x4-8
Dips: 3x4-8
Skulls: 3x4-8


You get the idea and can take it from there. I see the best growth when I'm in and out of the weight room in 35 minutes.

[canddy4u09]

Got It! Thanx... What About My Diet???

[LiftingIsLife]

Got It! Thanx... What About My Diet???

hi again canddy...

your diet seems nice and clean, but if i had to guess, i'd say you still have
to eat more cals to gain more muscle. forgot about the line "If im hungry"...
you need to eat regardless of hunger or lack thereof. there's nothing wrong
with eating egg whites more than once per day (i typically eat them 3 or
4 times, at breakfast, and at almost every snack). i'd suggest for you that
you add protein at ALL your snacks. a good idea is to always keep protein
incoming, so some at each time you eat is a good thing.

all this being said, and i dont want to scare you with this but, by adding
muscle you will be ADDING weight. sooooo, dont be surprised to see your
body weight increase if you're increasing your lean mass. it wont go back
to 140+ though!!! :)

good luck with your goals,
~ lifer

[canddy4u09]

your awsome thanx.