Lifting my way to a hotter body..

[eiloj]

Hi everyone! This is my first journal that I've ever kept with regards to working out and am excited to log everything from here on out!
I'm 5'3, and currently weigh 117 lbs in the morning.

In August 2013, I took the big plunge into hiring a personal trainer who is experienced with competitions, meal plans, and work out plans. She is IFBB Pro, located close to where I live, and have years of experience training others & is certified. The meal & work out plan consists of 4 personal training sessions a week (4 weeks) with her at her studio, a meal plan with food options/substitutions, as well as a work out plan. The work outs I did with her were mainly with lighter weights, higher reps, and more of a HIIT-style, as my 5 training days on my own consisted of heavier reps & sets.

I did my first round of training with her throughout August. I then carried over the work out & meal plan with me as school started. I've stopped drinking, besides for special events, which has really made a difference. I try to train 5/week..but if I'm too busy or tired, I will eat super clean so that it balances out the lack of training.

Since working with my trainer in August, I've lost 4-5 lbs & have noticed some gains, particularly in the quads/ glutes/ shoulder & back. Although I haven't lost too much weight, I have noticed my body becoming more shapely due to the weight lifting. My ideal body type that I'd like to achieve is similar to a bikini competitor's body.
I recently expressed a heightened interest in possibly competing and my trainer said that based on what I have going on right now, it shouldn't be too hard (vs. someone who hasn't lifted before, I'm assuming). She said I would have to build more muscles on my shoulders, quads and glutes, and obviously diet more.

Work out plan:
Day 1: Legs & abs
Squats - 4x10 - 35lb plate on both side
Standing calf raises - 4x12 - 90 lbs
Step ups with kick backs - 3x15 - 15lbs in each hand
Hamstring curls - 3x10 - 30 lbs
Leg Extensions - 3x10 - 30 lbs
Deadlifts - 4x12 - 75lbs
Reverse Crunches - 3x20
Oblique twists - 3x50 - holding 15lbs or sometimes 20lbs
Regular crunches - 3x30

Day 2: Back & Chest
Lat pull downs - 4x10 - 70lbs
Barbell rows off bench or T-bar rows - 3x10 - 50lbs
Seated wide grip rows - 3x10 - 70lbs
Straight arm pull downs - 4x12 - 45 lbs I think, could be 50lbs
Dumbbell chest flys - 4x10 - 12lbs
Machine chest press - 3x10 - 50 lbs
Machine chest flys - 3x10 - 24lbs...don't know if it's 24lbs each side or total :S

Day 3: Shoulders & Abs
Shoulder press - 3x10 - 15lbs each hand - superset with seated barbell front press - 3x12 - 40lbs
Side laterals - 3x10 - 12-15lbs each hand - superset with front raises 3x10 - same weight
Up right barbell rows - 3x12 - 40lbs
Seated bent over rear delts - 3x10 - 12lbs - superset w/ reverse side rear delts - 3x10 - same weight
Decline bench crunches - 4x20
Bicycles - 3x30
Leg lifts - 4x15

Day 4: Bi's & Tri's
Alternating dumbbell curls - 3x12 - 12lbs
Cable curls - 3x12 - 40lbs
Preacher curls - 3x10 - 15 lbs in each hand
Triceps rope press downs (both arms) - 3x12 - 40 lbs
Tri kickbacks - 3x12 - 20 lbs each hand separately
Over head cable extensions - 3x12 - 40 lbs

Day 5: Legs & Back
Lunges - 4x20 - 50lbs total
Cable squats - 4x10 - 75lbs
Cross back lunges - 3x20 (10 per leg) - 75 lbs
Deep double squats - 3x12-15 - 80lbs
Assisted pull ups - 4x12
Seated pullback machine - 4x12 - 70lbs
Bent over barbell rows - 3x12 - 50lbs
Seated close grip rows - 3x12 - 60lbs
Leg press - 4x12 - 80-90lbs

*I do HIIT on the days 2, 3, & 4...on the days that I do not do legs as my HIIT consists of mainly 45 second hard core sprints on the treadmill and 30 second rests

Meal plan:
Meal #1, 8am/ whenever I wake up: 1/4C oats + 3/4C greek yogurt 0%
Meal #2, 10:30am: 15 almonds + 1 apple average size
Meal #3, anywhere from 12:30-1:30pm: 3.5oz steak or 3.5oz homemade turkey balls seasoned with pepper/soysauce/garlic powder + 1C steamed broccoli
Meal #4, 3:30pm: 3/4C greek yogurt or whey protein shake
Meal #5, 5:30pm: 3.5oz steak + 1 C steamed broccoli + 1/2C brown rice or quinoa + LCarnitine
Meal #6, 9pm: 3/4C greek yogurt

I take L-Carnitine right before my work outs & right before meal 5 as that is my largest meal of the day
I don't get hungry nor do I experience food cravings with this meal plan. I definitely eat more with this plan, which makes sense as I lift more. When I visit home on the weekends, I try to eat as clean as I can.

What do you guys think about my plans so far?
I wasn't the best at working out or eating my meal plan in December so now I'm working hard to get back on track.

Any advice is much appreciated!

Can't upload photos...but will post the photos on my profile!

[eiloj]

Worked out all last week & this week, with Sat & Sun as my rest days. In the first week back, I used the same weights as before because I wanted to ease back into the training. However, I upped the weights this week for most of my work outs.

I've been doing the same exercises, but now I lift heavier & in the 8-10 range so I can build muscle. I am definitely sore in my shoulders, quads, and back from this week's work outs.

I only did 1 HIIT cardio session this whole week ..but surprisingly enough, I look leaner this week than a week ago (a week ago I did 2-3 HIIT sessions/week).
I've also added some unnecessary calories in this week as well - stole a couple of fries/chicken nuggets from the bf & incorporated an extra protein meal right before going to bed.
The fact that I look leaner this week surprises me as I've done less cardio & ate more. I've also noticed some gains, particularly in the hamstrings area, where I am super weak so this is a plus for me.

Overall, I am liking the challenge of lifting heavier. I might not be able to complete my whole sets with higher weights, but I've definitely incorporated them into my work out and fortunately, it's working out in my favor!

Hope this continues!

[AsheTuff]

good work, sticking to your plan!

[eiloj]

good work, sticking to your plan!

Thanks!! You're a fellow Canadian! I'm from Vancouver

Woke up super early today (7AM) considering I do not have class at all today so I could have slept in..however I wanted to hit the gym earlier to avoid the crowd. Got there at 7:30..and the gym is as packed as it usually is in the afternoon :/ strangely enough, I barely had to wait in line for weights/machines. Killed my legs today and again, focused on building more muscle particularly on my quads and glutes.

Squats 4x10 - 35lb plates each isde
Bulgarian squats 3x10 - 25db each side
Standing calf raises 4X12 - 90lbs, 110lbs, 120 lbs
Cable leg kickbacks 4x10 - 35lbs
Side lunges 4x10 - holding 30lbs db
Stiff-leg deadlifts - 4x10 - 80lbs
Leg Xtensions - 3x10 - 30lbs then did 40lbs on the last set

Now my left quad is hurting more than my right haha

[egoatdoor]

Hope you don't mind a guy intruding..if so, feel free to tell to kiss off.

I see a couple of problems with your split. One, back and chest are two big muscles groups that take a lot of energy and its not recommended that they be trained together unless you are an advanced trainer who is well developed in one of those areas already and therefore can do that bodypart with minimal non intense work. Two, the same with legs and back, plus you are likely fatiguing the back with squatting and lunge movements which will not only take away from the effectiveness of the back work, but may cause you soreness while you do the exercise plus increase the chance of injury. Personally, I know from prior experience I could NEVER do bent rows after squats. Three, unless arms are a weak point for an advanced trainer, they should not be worked together by themselves in one workout. I would recommend putting them together with the chest, back or shoulders.

MY thoughts on a better split would be: 1) Legs, 2)Chest and Bis, 3)Shoulders, 4)Back and Tris.

If you feel you HAVE to do 5 days with 2 days for legs, then 1) Chest and Bis, 2) Legs, 3) Back and Tris, 4) Shoulders and 5)Legs.

[eiloj]

Hope you don't mind a guy intruding..if so, feel free to tell to kiss off.

I see a couple of problems with your split. One, back and chest are two big muscles groups that take a lot of energy and its not recommended that they be trained together unless you are an advanced trainer who is well developed in one of those areas already and therefore can do that bodypart with minimal non intense work. Two, the same with legs and back, plus you are likely fatiguing the back with squatting and lunge movements which will not only take away from the effectiveness of the back work, but may cause you soreness while you do the exercise plus increase the chance of injury. Personally, I know from prior experience I could NEVER do bent rows after squats. Three, unless arms are a weak point for an advanced trainer, they should not be worked together by themselves in one workout. I would recommend putting them together with the chest, back or shoulders.

MY thoughts on a better split would be: 1) Legs, 2)Chest and Bis, 3)Shoulders, 4)Back and Tris.

If you feel you HAVE to do 5 days with 2 days for legs, then 1) Chest and Bis, 2) Legs, 3) Back and Tris, 4) Shoulders and 5)Legs.

Hey, thanks for your input!
Now that I think about it - you're right. If I were to squat as heavy as I do on my first leg day, on the second day of legs AND did back during the same work out, I'd die. I'm saying this as I am experience some soreness on my lower back today after doing a heavy day of squatting yesterday, so I can only imagine the soreness I'd be in if I did both heavy back and legs together.
I normally don't really challenge myself too much when I do chests so it's usually not a problem but I see where you are coming from.
Nevertheless I have decided to rearrange my workouts since I feel like my body would appreciate the change.

Legs & Abs
Chest & Bi - cardio
Shoulder & Abs - cardio
Back & Tri - cardio
Legs

Hopefully this will help me focus more on hitting each body part more effectively thus more gains!
I'm getting so impatient about seeing improvements when in reality it takes months and years of hard work!

[eiloj]

I'm finding myself becoming impatient about seeing improvements...ugh the worst.

I've been lifting and dieting seriously since Sept '13 and since then I've seen major improvements, especially regarding losing body fat. However, my goal now is to lose even more fat and gain more muscle so that I have the option of potentially competing in a bikini comp within 1.5 years from now.
I took a month off lifting in December because university exams, stress and traveling ruined me..literally slept 14 hrs/day and watched Community back to back when I was awake.

Since the New Year, I've been lifting heavier for approx. 2 weeks now. Been experiencing soreness after every workout, which is an AMAZING feeling. I am using that soreness as a motivation to push me to work my hardest when at the gym and to stay on track with my meals.

My plan is to lift heavier so that lean muscle growth will kill my fat hahaha..that, in addition to eating clean and HIIT cardio sessions. I may also have to re-examine my meal prep as I feel like increasing protein consumption would benefit me, especially in my goal to gain muscle.

I'm also ecstatic about my incoming shipment of ON Gold Whey Protein and MusclePharm Combat in Cookies n Cream...even more excitement to hit the gym!!

[egoatdoor]

On Whey Gold is my protein too.

[eiloj]

On Whey Gold is my protein too.

Hey Egoatdoor, how long if you don't mind me asking, did it take you to notice noticeable gains?

[egoatdoor]

It was probably six months to a year for real QUALITY and it started when I hooked up with a personal trainer and also realized the importance of diet, especially in eating ENOUGH and also proper pre and post workout nutrition.

I started in 1999 after giving up a career in another sport. There was some sport specific training for the sport so I had some experience. I spent two years spinning my wheels and doing more "ego" training than anything else, like a lot of guys in the gym. I went to the Arnold Classic in 2001 and that was the turning point. I was exposed to tons of knowledge on diet and supplements at the Expo, plus I met a female competitive bodybuilder who was also a PT and worked close to where I went on vacation every year. She taught how to really train properly, not just move weights from point A to point B. ( My form on many exercises was HORRIBLE). I also learned I had to EAT to build muscle. I worked with her for 2 years in person and by Internet and telephone, discovered BB.com in 2003 and then read some books on my own.

It took some trial and error, but by 2004, I knew how to eat for my body and knew enough to design my own programs. It was 2004 and 2005 when I finally started looking like someone who really trained and not someone who just went to the gym.

It does get harder to keep improving as you get better and better and I've been discovering that the last 2 years.

[eiloj]

It was probably six months to a year for real QUALITY and it started when I hooked up with a personal trainer and also realized the importance of diet, especially in eating ENOUGH and also proper pre and post workout nutrition.

I started in 1999 after giving up a career in another sport. There was some sport specific training for the sport so I had some experience. I spent two years spinning my wheels and doing more "ego" training than anything else, like a lot of guys in the gym. I went to the Arnold Classic in 2001 and that was the turning point. I was exposed to tons of knowledge on diet and supplements at the Expo, plus I met a female competitive bodybuilder who was also a PT and worked close to where I went on vacation every year. She taught how to really train properly, not just move weights from point A to point B. ( My form on many exercises was HORRIBLE). I also learned I had to EAT to build muscle. I worked with her for 2 years in person and by Internet and telephone, discovered BB.com in 2003 and then read some books on my own.

It took some trial and error, but by 2004, I knew how to eat for my body and knew enough to design my own programs. It was 2004 and 2005 when I finally started looking like someone who really trained and not someone who just went to the gym.

It does get harder to keep improving as you get better and better and I've been discovering that the last 2 years.

Thanks for the quick reply. Yeah, if only muscle grew at a significant rate over night lol. I guess, because I had shed some bodyfat so fast and easily, that I assumed muscle building would be just as quick..clearly not!!

[AsheTuff]

Thanks for the quick reply. Yeah, if only muscle grew at a significant rate over night lol. I guess, because I had shed some bodyfat so fast and easily, that I assumed muscle building would be just as quick..clearly not!!

It takes even slower for us girls to build muscle too ;P -sighs- I know how you feel! Keep up the good work! Your hard work will pay off

[Cara0915]

It takes even slower for us girls to build muscle too ;P -sighs- I know how you feel! Keep up the good work! Your hard work will pay off

Yup!
OP, if you're dieting (calorie deficit) you will not build any muscle. You can however do something called a recomp (read the Sticky), which is eating at maintenance (need to be really careful with calorie counting) and lifting heavy. You'll see small muscle gains and fat loss at the same time. BUT, if building muscle is a sloooow process for a female, a recomp is even slower.

You're a beginner... You should be on an upper lower split or full body 3-4x per week. Why would you only work certain muscle groups 1x per week? It's not optimal.

[eiloj]

Yup, will be re-doing my meal plan so I am at caloric surplus. Also re-did my work out plan so that I hit shoulders and back twice a week (separately).

Was such a klutz yesterday.. I locked myself out of my dorm yesterday night. Only had my school stuff with me, no wallet, or food with me. My friends were nice enough to give me their food haha so that I didn't starve myself. Said food included 2 bags of M&M's, a Mr. Noodles, and a chocolate croissant. That lasted me from last night to this morning.
Clearly I went off track from my meal plan lol. All that junk food will be going towards the caloric surplus hahaha.

Will be hitting my chest and bi's tonight. Back and shoulders super sore from earlier this week.