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Hi everyone!!
im not sure if this is the right spot to post this.
however this time last year i was 60lbs heavier..vie always loved lifting but food got the best of me, im not a little older and wiser and feel like weight gain will never occur again like it once did.
mu ultimate goal is to one day compete, and right now im striving for a 6 pack and dominate muscle separation in my legs.
can anyone guess my bodyfat?
i just ordered calipers in mail and waiting.
i have good arm and back definition.
my legs are strong and see slight muscle popping out but not as dominant .
from how i look to how i want to look,
what should be my goal, bulk up? eat more ,lose another 5 lbs?
any supplement suggestion? i don't take any
im basically sharing my progress and looking for all the advice i can get..
THanks everyone
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11-06-2012, 06:34 AM #1
- Join Date: Aug 2008
- Location: Florida, United States
- Age: 34
- Posts: 212
- Rep Power: 355
female progressing from fat to lean, seeking advice :)
"one must suffer to deserve"
"consistency is key"
"slow pace truly wins the race"
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11-06-2012, 06:41 AM #2
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11-06-2012, 06:43 AM #3
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11-06-2012, 06:46 AM #4
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11-06-2012, 07:46 AM #5
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11-06-2012, 08:03 AM #6
- Join Date: Aug 2012
- Location: New Mexico, United States
- Age: 34
- Posts: 1,772
- Rep Power: 2809
hnnngggg
Looking really lean. I don't think you should cut anymore weight. I would eat at a small surplus for a few months, and keep lifting. Need to build some muscle mass.
Supplement wise, just some whey protein. Look for something with a high yield. >80% protein. (grams of protein per serving / total weight in grams of a single serving)PRs
Bench - 295 x 2
Squat - 385 x 4 (90*)
Dead - 335 x 4 (no straps, reg grip)
Pull Ups - 300lb total weight pull up
Pull Ups - 30 with body weight
2 mile run - 12:20
5k - 20 min
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11-06-2012, 08:24 AM #7
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11-06-2012, 08:26 AM #8
- Join Date: Aug 2008
- Location: Florida, United States
- Age: 34
- Posts: 212
- Rep Power: 355
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11-06-2012, 08:41 AM #9
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11-06-2012, 10:06 AM #10
- Join Date: Aug 2012
- Location: New Mexico, United States
- Age: 34
- Posts: 1,772
- Rep Power: 2809
Wow. I was expecting that you likely had such a small calorie intake that there was no way you were getting all your protein from food. I'm impressed. I couldn't imagine getting my protein intake without whey isolate, especially on a cut.
To meet your goal of competing and seeing muscle separation, you need to put on some more lean muscle over a long period of time.PRs
Bench - 295 x 2
Squat - 385 x 4 (90*)
Dead - 335 x 4 (no straps, reg grip)
Pull Ups - 300lb total weight pull up
Pull Ups - 30 with body weight
2 mile run - 12:20
5k - 20 min
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11-06-2012, 10:28 AM #11
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11-06-2012, 11:44 AM #12
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11-06-2012, 12:45 PM #13
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11-06-2012, 12:54 PM #14
Nipple peirceing HNNNG/10
Cant see facial features so only gonna rate you a 7 lulz. Body wise hnng. that is all.
IMPRESSIVE TRANSFORMATION
None of the top, only bottom part. Supplements are just that. If you can hit protein intake from food then take that route. Food>supplements.
Would bulk up 10 pounds at 300 cals over. You look fantanstic tho.Last edited by Getriporshiton; 11-06-2012 at 01:09 PM.
Weight gainers are a waste of money.
Not everyone who drops **** on you is your enemy.
Not everyone who gets you out of **** is your friend.
And when you're in deep ****, keep your mouth shut!
Cutting to 180ish
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11-06-2012, 01:01 PM #15
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11-07-2012, 09:58 PM #16
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11-08-2012, 12:39 AM #17
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11-08-2012, 06:05 AM #18
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11-08-2012, 06:06 AM #19♝ MISC CHESS CREW BLACK KNIGHT ♝
it's a 1v1 duel, a brutal chess match with nowhere to hide that requires extensive training, where the ultimate stakes are not scoring more points or pride but preserving the well-being of your body. The penalty for being unfocused or outclassed is not merely getting benched for the next game or not getting your contract renewed, it can be the annihilation of your physical manifestion.
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11-08-2012, 07:28 AM #20
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11-08-2012, 10:00 AM #21
I would say protein from chicken n tuna vs whey protein shake are the same. They are different but in terms of getting the look you want, lean meats are fine.
Look great in the photos...would eat at maintenance and continue to hit the weights hard and see where you are at 3-4 months from now.
If this is becoming a lifestyle for you, no need to rush.
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11-08-2012, 10:06 AM #22
- Join Date: Dec 2010
- Location: Cape Coral, Florida, United States
- Posts: 823
- Rep Power: 445
Great job on your transformation! It's always hard to get started on such a journey, especially where you've started. Glad to see you stuck with it and the results you should be very proud of!
Cellucor P6 Black Mini-Log: http://forum.bodybuilding.com/showthread.php?t=153128861&p=1060719641#post1060719641
Next goal: Strength/Size
Bench: 150% BW (Achieved!! 10-8-2012)
Squat: 200% BW (Achieved!! 10-8-2012)
Deadlift: 250% BW (Work in progress as of 10-8-2012, 168%)
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11-08-2012, 10:25 AM #23
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11-08-2012, 12:06 PM #24
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11-08-2012, 04:42 PM #25
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11-08-2012, 04:49 PM #26
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11-08-2012, 05:19 PM #27
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11-08-2012, 11:27 PM #28
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11-08-2012, 11:38 PM #29
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11-09-2012, 12:06 AM #30
yea 12% is not an accurate guess for your bodyfat as it seems you probably know lol. Im a personal trainer and just from eying it i'd say your between 17-19%..but your def on the right track looking good in those pics of yours But a gram of protein is a gram of protein EXCEPT post workout. After your workout a liquid protein shake is best, the protein absorbs faster to recover the broken down muscle fibers so it is best to have a protein shake post workout...as far as the rest of the day keep getting in that protein with food as you have and i'm sure you'll get to your goal in time. Also when the bodyfat calipers do come in if you have any questions of whether to do a 3 site or 7 site skin fold just message me and i'd gladly help!
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