Can I please get some pointers....

[Gemini_78]

7/6/09 ? 128 lbs
1031 Calories
Cardio 30 mins
Weights

7/7/09
1124 calories
Cardio 30 mins

7/8/09
879 calories

7/9/09
1277 cal
Cardio 30 mins

7/10/09
1531 cal
Cardio 30 mins

7/11/09 ? 126 lbs.
1651 cal

7/12/09
1620 cal
Cardio 40 mins

Macros for previous week: 30%f, 47%c, 23%p

7/13/09
1424 cal
Cardio 50 mins
Weights

7/14/09
1159 cals
Cardio 50 mins

7/15/09
1565 cals

7/16/09
1453 cals
Cardio 35 mins

7/17/09
1402 cals
Cardio 45 mins

7/18/09 ? 126 lbs
1605 cals
Cardio 30 mins

7/19/09
1257 cals
Cardio 45 mins

Macros for previous week: 26%f, 49%c, 24%p

7/20/09
1514 cals
Weights

7/21/09
1534 cals
Cardio 40 mins
Weights

7/22/09
1416 cals
Cardio 40 mins

7/23/09
938 cals

7/24/09
1439 cals
Cardio 45 mins

7/25/09 ? 129 lbs.
1152 cals

7/26/09
1315 cals
Cardio 20 mins

Macros for previous week: 22%f, 54%c, 24%p

7/27/09
968 cals
Cardio 45 mins

7/28/09
1168 cals
Cardio 15 mins
Weights

7/29/09
1623 cals
Cardio 55 mins

7/30/09
1233 cals
Cardio 5 mins
Weights

7/31/09
1451 cals

8/1/09 ? 126.5 lbs.
2217 cals

8/2/09
1007 cals

Macros for previous week: 33%f, 45%c, 21%p

8/3/09
1700 cals
Cardio 20 mins

8/4/09
1484 cals
Cardio 5 mins
Weights

8/5/09
1317 cals

8/6/09
869 cals
Cardio 5 mins
Weights

8/7/09
1426 cals

8/8/09 ? 125 lbs.
1820 cals

8/9/09
1206 cals

Macros for previous week: 29%f, 49%c, 22%p

8/10/09
1419 cals
Cardio 45 mins

8/11/09
1115 cals
Cardio 10 mins
Weights

8/12/09
1564 cals
Cardio 35 mins

8/13/09
1376 cals

8/14/09
1352 cals
Cardio 5 mins
Weights

8/15/09 ? 124 lbs.
1627 cals

8/16/09
908 cals

Macros for previous week: 20%f, 47%c, 25%p

8/17/09 ? Start 12 week weight lift program (upper/lower 4 day split)
1238 cals
Cardio 5 mins
Weights

8/18/09
1286 cals
Cardio 5 mins
Weights

8/19/09
1489 cals

8/20/09
1330 cals
Weights

8/21/09 - Last day of drinking gatorade
1427 cals

8/22/09 ? 124.5 lbs.
1320 cals

8/23/09
867 cals

Macros for previous week: 28%f, 49%c, 23%p

8/24/09
1418 cals
Cardio 10 mins
Weights

8/25/09
1263 cals
Cardio 10 mins
Weights

8/26/09
1111 cals

8/27/09
1278 cals
Cardio 5 mins
Weights

8/28/09
1454 cals
Cardio 10 mins
Weights

8/29/09 ? 125.5 lbs.
2184 cals

8/30/09
996 cals
cardio 40 mins

Macros for previous week: 44%f, 34%c, 22%p

8/31/09
1323 cals

9/1/09
1313 cals

9/2/09
1377 cals
Cardio 30 mins
Weights

9/3/09
1102 cals
Cardio 10 mins
Weights

9/4/09
1254 cals
Cardio 45 mins

9/5/09 ? 125 lbs.
1625 cals

9/6/09
1746 cals

Macros for previous week: 33%f, 43%c, 25%p

9/7/09
1353 cals

9/8/09
831 cals

9/9/09
1385 cals

9/10/09
1433 cals
Cardio 20 mins
Weights

9/11/09
1336 cals
stairs 10 mins

9/12/09 ? 120 lbs.
1596 cals

9/13/09
1198 cals

Macros for previous week: 32%f, 38%c, 30%p

9/14/09
1164 cals
Cardio 20 mins
Weights

9/15/09
1333 cals
Cardio 10 mins
Weights

9/16/09
1599 cals

9/17/09
1143 cals

9/18/09
1585 cals

9/19/09 ? 117.5 lbs.
1589 cals

9/20/09
1198 cals

Macros for previous week: 34%f, 39%c, 27%p

9/21/09
1392 cals
Cardio 30 mins
Weights

9/22/09
1714 cals

9/23/09
1288 cals
Cardio 10 mins
Weights

9/24/09
1422 cals

9/25/09
1429 cals

9/26/09 ? 127.5 lbs.
1669 cals

9/27/09
1017 cals

31%f, 43%c, 26%p

9/28/09
1022 cals
Cardio 20 mins
Weights

9/29/09
985 cals
Cardio 10 mins
Weights

9/30/09
1390 cals

10/1/09
1388 cals
Cardio 10 mins
Weights

10/2/09
1582 cals

10/3/09 ? 125 lbs.
1519 cals

10/4/09
799 cals

33%f, 36%c, 30%p

10/5/09
1026 cals
Cardio 15 mins
Weights

10/6/09
972 cals
Cardio 5 mins
Weights

10/7/09
1393 cals

10/8/09
1331 cals
Cardio 15 mins
Weights

10/9/09
1609 cals
Weights

10/10/09 ? didn?t weigh in
1438 cals

10/11/09
1198 cals

35%f, 38%c, 27%p

10/12/09
1212 cals
Cardio 5 mins
Weights

10/13/09
1509 cals
Cardio 15 mins
Weights

10/14/09
1274 cals

10/15/09 ? 125 lbs.
1277 cals
Cardio 20 mins
Weights

10/16/09
1338 cals
cardio 15 mins
weights

10/17/09 - 125lbs
1418 cals

10/18/09
1081 cals


35%f, 42%c, 23%p


Goals: I?m trying to eat 1400- 1600 calories a day with 30%f, 40%c, 30%p. I want flat abs which I know are made in the kitchen and I?m completely lagging in that area....PLEASE HELP :-) If my tummy was even CLOSE to being flat I would have a lot more confidence. I want to be able to see my calf muscle without flexing. I want little muscular/roundish shoulders. I want that little dent on the outside of my arm (triceps, I believe). I want 18-20% body fat. I want a firm butt?.I want to be firm everywhere! I would really like to be able to do a few pull ups for no particular reason (as of right now, I can only hang on the bar for about 8 seconds before my fingers give out).

Weights: 8/17/09 - Started lifting weight seriously, I use dumbbells. I started doing 3 sets of 8 ? 12 reps as the program states to do for the first 4 weeks; then as you increase the lbs you decrease the reps. As of 10/15/09 I?m doing 6-8 reps. (I am such a weakling but I am lifting as heavy as I can and am improving every week). I?m doing 20 lbs one arm rows for my back; 12.5 lbs bicep curl/hammer curl (these will be 15lbs next week); 12.5 lbs shoulder press; 12.5 chest press; 10lbs skull crushers; 8lbs one arm triceps; 8lbs. lateral raises; 10lbs in each hand squat; no weights for lunges or calf raises yet; 20lbs dumbbells dead lifts; one 10 lb weight on my chest for 20 crunches on the big ball (I only work my abs directly once a week). There are other exercises I do as well but these are the main ones.

Food: My food intake consists of a whole wheat multi grain English muffin with peanut butter. I ordered a new toaster/egg maker so starting next week I will be able to have an English muffin with egg. I don?t always eat my breakfast though, I certainly TRY to. I also have a small cup of coffee, seriously it?s about 6oz. For lunch I?ll either have some canned chicken with mustard, mayo (the new kind with olive oil and only 50 calories) on 14-16 wheat thins or I?ll bring leftovers from dinner the night before?which is chicken breast grilled on the charcoal BBQ, baked in the oven, or cooked on the skillet with Pam olive oil. Or I have extra lean turkey meat cooked a million different ways. I also add in pureed vegetables to everything I eat, from the peanut butter, mayo, BBQ sauce, turkey meat, mashed potatoes, everything (as my husband says, ?why do you HAVE TO taint all of out food!!?). I very, VERY rarely eat pasta but when I do it?s mostly whole grain with a little of the regular stuff (my taste buds aren?t used to 100% whole grain yet). My daily snack, if I eat it, is a 100 calorie yogurt; I don?t eat it because I?m hungry though, I eat it because it?s good for you or so I?ve heard. I also have a protein shake 2-3 times a week and since I can?t drink regular milk I use soy milk?which I don?t particularly like either. I drink 70+ oz of green tea a day. I use the little crystal light packets but it's green tea...0 calories, 0 carbs, 0 everything except for a gram of splenda.

Even though I?m weighing myself I really don?t care what the number says; I?m doing it for tracking purposes. I?ve been taking progress pictures at least once a month. From the time I started until 2 weeks later I saw a HUGE improvement?and then, all of the other pics look the same (to me).

What am I doing wrong?

[Gemini_78]

Anyone? Please! I've read the stickies and I've read almost every post in here along with abunch of other sites too. I'm trying to eat cleaner and cleaner as time goes on.

I've seen other girls go from 155 lbs down to 125lbs (and get a flat tummy, slimmer thieghs, etc.) in 3-4 months eating similar to what I eat.

[woodenshoes055]

I would suggest eating more, by the looks of the number of calories your taking in it probably isn't enough to help gain muscle. Not that I'm an expert by any means but I would definately up the amount of food your eating to 5-6 meals a day of course consisting of lots of protein, healthy carbs and fats. Your muscles need plenty of protein to help build them and if you don't feed them enough fuel then they can't develop the way your wanting.

[Gemini_78]

For now, I'm focusing on losing fat/weight not gaining muscle.

[freebirdmac]

Get on a solid 1500 cals a day and stop cycling them. You're not lifting nearly as heavy as you could be which is hurting you and having such a large deficit isn't helping. List out your lifting routine in more detail. Split, number of sets, all exercises etc for each day.

[hugs]

Get on a solid 1500 cals a day and stop cycling them. You're not lifting nearly as heavy as you could be which is hurting you and having such a large deficit isn't helping. List out your lifting routine in more detail. Split, number of sets, all exercises etc for each day.

I totally agree with this!

[onnadafit]

Keep your calories at or above 1500 everyday, keep regular and lift heavier... all sound advice. Track your food and even weight it if you have doubts.

Try 40p/30c/30f - your protein levels too low.

I totally agree with this!

[Gemini_78]

Get on a solid 1500 cals a day and stop cycling them. You're not lifting nearly as heavy as you could be which is hurting you and having such a large deficit isn't helping. List out your lifting routine in more detail. Split, number of sets, all exercises etc for each day.

Thank you! I have been trying really hard to keep my calories at 1400 but it doesn't always work out...I will try harder to get them up to 1500 and see what happens. I'm not trying to cycle them lol. I read how people stop losing weight and then they up their calories and start losing again....it's just counter-intuitive since I'm trying to flatten my tummy so I'm scared to do it. I will do it though.

I'm trying to get my body fat to at least 20%.

I got my workout routine from the supersite here but I had to modify it a little...
I increase my weight everyweek or whenever I can.

Monday & Thursday - warm-up 4mph for 5-10 minutes, stretch. walk 4mph 3-4% incline for 20-30 minutes.
- 20lbs one arm dumbell row 3 sets, 8-10 reps
- 12.5lbs bicep curl 10 reps/ 12.5lbs hammer curls 10 reps/ 12.5lbs curls twisting arm (don't know what they're called and can't explain that well). I need 15lb weights for this but I don't have them yet.
- 12.5 lbs in each hand should press 1st set is usually 12 reps, 2nd set about 10 reps and 3rd set 8-10 reps (I have weak shoulders apparently).
- 8lbs lateral raises (I really suck at these) 3 sets, 6-8 reps. sometimes the last set is with my arms bent at 90 degrees OR with 5 lb weights with a straight arm.
- 12.5lbs in each hand chest press (hubby spots me for these) 3 sests 10 reps
- 10lbs skull crushers 2 sets, 10 reps/ 8lbs tricep extention???(bent over and extend arm) 8-10 reps
- 10lbs flys 3 sests 10 reps (I only do these sometimes)
- 10lbs dumbbell side bend (I only do these sometimes)
- 10lb crunches on the big ball (I only do these sometimes)

Tuesday & Friday warm-up 4mph for 10 minutes, stretch.
- 10lbs in each and squats 3 sets, 8-10 reps
- Lunges 3 sets 10 reps each leg no weight yet, will start with 8 lbs next week.
- calf raises 3 sests 15 reps no weights.
- 20 lbs in each hand deadlifts (I'm scared of these since I have a back back) 3 sets 10 reps.
- Reverse hyperextention on the big ball for lower back 10 reps.
- Hamstring press on the big ball 3 sets 10 reps.
- Superman hold for as long as I can (10 counts) 3 times (I only do these sometimes)

I try to do cardio on Wednesdays too but it doesn't always happen.

I've been doing this routine since 8/17 and it's supposed to be a twelve week program where you start with 8-12 reps the first four weeks and work down to 4-6 reps the last four weeks. The end of the 12th week should be 11/6. But since I'm going out of town for thanksgiving I will continue it until I return and switch my routine starting 11/30.

I posted progress pics last night, I can only see a difference from the very first one to the second one...all of the rest look the same to me.

[freebirdmac]

So it's an upper/lower split done 2x week. What I'd consider on upper body days is adding in pushups and pullups. Both are great compound type exercises and can take time to master to the point where you need to do them in a more advanced form. Pullup bars are pretty easy to find and are used in door ways without damaging the frame.

Don't be too afraid of deads. You should get to a point where you really feel your hams and glutes working, not your back. For some that doesn't come until the weight gets heavier. They will build your lower back too and many find they alleviate back pain and problems. Just practice good form and work on the mind-muscle connection.

Keep your rests between sets short, 30 seconds is enough for most exercises. Jump from one exercise to the next. This really should be a bit of a cardio workout too.

Hopefully you can get those weights heavier soon. On leg day in particular. It'd be nice if you had access to a leg press and some cables

[Gemini_78]

Great advice! Thank you so much!!! I do have a pullup bar but I can't do pullups....I can't even do a negative pullup! Sometimes I'll just hang on the bar for as long as I can...not sure if it's helping though. I have done pushups on my knee's occasionally...I will incorporate them into my routine starting tomorrow.

I've been looking for a machine to do leg curls for the hamstrings and quads....I plan on getting one in the next few months.

What about cardio? I'm I doing OK there?

[Gemini_78]

Monday & Thursday - warm-up 4mph for 5-10 minutes, stretch. walk 4mph 3-4% incline for 20-30 minutes.
- 20lbs one arm dumbell row 3 sets, 8-10 reps
- 12.5lbs bicep curl 10 reps/ 12.5lbs hammer curls 10 reps/ 12.5lbs curls twisting arm (don't know what they're called and can't explain that well). I need 15lb weights for this but I don't have them yet.
- 12.5 lbs in each hand should press 1st set is usually 12 reps, 2nd set about 10 reps and 3rd set 8-10 reps (I have weak shoulders apparently).
- 8lbs lateral raises (I really suck at these) 3 sets, 6-8 reps. sometimes the last set is with my arms bent at 90 degrees OR with 5 lb weights with a straight arm.
- 12.5lbs in each hand chest press (hubby spots me for these) 3 sests 10 reps
- 10lbs skull crushers 2 sets, 10 reps/ 8lbs tricep extention???(bent over and extend arm) 8-10 reps
- 10lbs flys 3 sets 10 reps (I only do these sometimes)
- 10lbs dumbbell side bend (I only do these sometimes)
- 10lb crunches on the big ball (I only do these sometimes)

Tuesday & Friday warm-up 4mph for 10 minutes, stretch.
- 20lbs in each and squats 3 sets, 6-8 reps
- Lunges 3 sets 10 reps each leg no weight yet, will start with 8 lbs next week.
- calf raises 3 sests 15 reps no weights.
- 20 lbs in each hand deadlifts (I'm scared of these since I have a back back) 3 sets 10 reps.
- Reverse hyperextention on the big ball for lower back 10 reps.
- Hamstring press on the big ball 3 sets 10 reps.
- Superman hold for as long as I can (10 counts) 3 times (I only do these sometimes)

I try to do cardio on Wednesdays too but it doesn't always happen.

Someone suggested that my upper/lower split "needs a lot of work" and said I should do the following instead:

Template A - Heavy

Goblet Squat - 3-5 sets of 4-6 reps
Chest Press - 3-5 sets of 4-6 reps
Assisted Chinups - 3-5 sets of 4-6 reps
Single Leg DB Romanian Deadlifts - 2 sets of 8-12 reps

Template B - Light

Romanian Deadlift - 2-4 sets of 12-15 reps (depending on your back, what's wrong?)
Overhead Press - 2-4 sets of 12-15 reps
DB Row - 2-4 sets of 12-15 reps
Single Leg Squats to a chair or something similar - 2 sets of 8-12 reps

Template C - Moderate

DB Reverse Lunge - 3 sets of 8-12
SHELCs - 3 sets of 8-12
Pushups (modified if necessary) - 3 sets of 8 - 12
Single Arm DB Rows - 3 sets of 8-12


Can I get an experts opinion? What the heck are SHELCs?????

[Emma-Leigh]

Someone suggested that my upper/lower split "needs a lot of work" and said I should do the following instead:

Template A - Heavy

Goblet Squat - 3-5 sets of 4-6 reps
Chest Press - 3-5 sets of 4-6 reps
Assisted Chinups - 3-5 sets of 4-6 reps
Single Leg DB Romanian Deadlifts - 2 sets of 8-12 reps

Template B - Light

Romanian Deadlift - 2-4 sets of 12-15 reps (depending on your back, what's wrong?)
Overhead Press - 2-4 sets of 12-15 reps
DB Row - 2-4 sets of 12-15 reps
Single Leg Squats to a chair or something similar - 2 sets of 8-12 reps

Template C - Moderate

DB Reverse Lunge - 3 sets of 8-12
SHELCs - 3 sets of 8-12
Pushups (modified if necessary) - 3 sets of 8 - 12
Single Arm DB Rows - 3 sets of 8-12


Can I get an experts opinion? What the heck are SHELCs?????

1. Swiss ball Hip Elevated Leg Curl.

2. I would have to agree that the routine that was here is MUCH better than your original... But there are also better workouts than what is written. How much reading have you done into things?

3. I agree re getting yourself onto something simple and easy to follow and then being consistent with it - eg:

Diet -->>
Cals: 1500 - 165g protein, 45g fat. Rest in carbs.

Training -->>
Weights: 4 x a week. Upper / lower is fine, could also do the above. LIFT HEAVY. Don't think that lifting heavy will = 'big'. It actually is the opposite, especially if lower calorie than you need.


Cardio: add as required. If you are doing a specific legs workout 2 x a week then I would limit high intensity cardio to 1 x a week only. If only 1 x legs workout a week you could get away with 2 sessions of more intense cardio.... Then add other activity (eg: walking/ low intensity) as required.

[Gemini_78]

1. Swiss ball Hip Elevated Leg Curl.

2. I would have to agree that the routine that was here is MUCH better than your original... But there are also better workouts than what is written. How much reading have you done into things?

3. I agree re getting yourself onto something simple and easy to follow and then being consistent with it - eg:

Diet -->>
Cals: 1500 - 165g protein, 45g fat. Rest in carbs.

Training -->>
Weights: 4 x a week. Upper / lower is fine, could also do the above. LIFT HEAVY. Don't think that lifting heavy will = 'big'. It actually is the opposite, especially if lower calorie than you need.


Cardio: add as required. If you are doing a specific legs workout 2 x a week then I would limit high intensity cardio to 1 x a week only. If only 1 x legs workout a week you could get away with 2 sessions of more intense cardio.... Then add other activity (eg: walking/ low intensity) as required.

I've been reading everything I can on here trying to find a good workout. What workout would be better for me?

I'm doing A LOT better on getting more calories for the past couple of weeks :-)

[Emma-Leigh]

I've been reading everything I can on here trying to find a good workout. What workout would be better for me?

I'm doing A LOT better on getting more calories for the past couple of weeks :-)

You need to get back to the basics - lots of big compound movements that move lots of muscles and stimulate your body...

Lots of little exercises like extensions/ flies/ swiss ball exercises are only going to waste your time... SURE they can be PART of a program - but if you are not rehabing from injury etc then they should BE your program.

Good to hear you are eating more sensibly - remember - it is about eating the CORRECT calories with consistency - NOT about:
1. starving yourself
2. eating more than you need because you were told to on here.

[Emma-Leigh]

I would like to know the same thing I want to know what to eat

At 6'0 and 120 # you don't need to be losing any weight... You just need to eat!

[Gemini_78]

I'm finding it difficult to find big compound exercises I can do with dumbbells. Any suggesitons are welcome.

What about this....

Monday - Chest / Triceps
Chest
DB Bench Press - 4 x 12, 10, 10, 8
DB Flys - 3 x 12
Pushups - 3 x failure

Triceps
DB Skullcrushers - 3 x 12

Wednesday - Back / Biceps
Back
Chinups or pullups (negatives) 1 x 3
One arm Bent Over Dumbell Rows - 3 x 12, 10, 8

Biceps
DB Curls 3 x 10, 8, 6
Twisting DB Curls - 3 x 10, 8, 6

Friday - Legs / Shoulders
Quads
DB Lunges - 4 x 12, 10, 10, 8
DB Squats - 4 x 12, 10, 10, 8

Hamstrings
DB SLDL - 4 x 12, 10, 10, 8
SHELCs 3 x 12

Calves
DB Standing Calf Raise - 3 x 12

Shoulders
DB Shoulder Press (or arnold press)- 4 x 12, 10, 10, 8
Lateral Raise - 3 x 12, 10, 8