Stephanielynn's Journal: Finding the beauty in the beast

[stephanielynn76]

I'm impressed that you do glute-ham raises; those do not look easy. And that leg press is very bad-ass woman! I'm going to have to look up what a widowmaker is.

Haha! Gosh those leg presses wear. me. OUT! I must confess I feared I might literally poop my pants on that 450lb set... ... that shizzzz was tough... srs
I LOVE glute-ham raises. It took me a while to build up to doing them. I needed at spot just to do my body weight at first. I really need to do more ham-focused exercises. It seems that my quads had developed faster and look better than my hams... I really need to bring them up and balance things out. A "widomaker" is just the name for a high-rep set at the end of a big exercise that pretty much fatigues the muscle.

Holy crap about the accident!!!! I'm glad you are ok - must have been terrifying. I really have to read through your entire journal - I've only read his last page. Your workouts look amazing and I'm jelly of your lifts!!!

Thanks girl! Thanks for stopping by here! I've been lurking the bulking thread but haven't posted there in a while...

[mgonzalez777]

Hi! New follower, and new to bulking! I saw your most recent post on the frist time bulkers forum. I was hoping I could pick your brain, still trying to learn about bulking. I think it something that I would really benefit from. These maybe stupid questions and I appologize in advanced. When your bulking do you still eat wholesome foods with the occasionals/often "cheat" means as some would call it?
I am currently tracking calories so that I know what 2300 calories looks like, and Ive read on the other forum about how carbs should be 200g plus, protiens 1-1.5g per pound. But much on fats. Since Ive been counting calories, I see myself reaching my macros, but going over on fats, but still having a few hundred calories to spare.
I guess because Im new to this, and see people eating ice cream, pizza etc and still have muscular body as opposed to the big, fluffier body that most would end up with eating that ice cream etc. just confuses me. I need to get out of the mind set that eating 1700 P/C/F at 50/30/20will give me.
In all honesty Im afraid of bulking wrongly, not lifting heavy enough, or building strenght enough and end up looking like I did when I gained my freshman 15 and just feeling fat, with no mucsle. Granted at that point I would never think of picking up anything heavier then 10lbs dumbell. lol.
Any help is truely appreciated, or just any referals to websites. Thank you stephanie for sharing this with us.

[stephanielynn76]

Hi! New follower, and new to bulking! I saw your most recent post on the frist time bulkers forum. I was hoping I could pick your brain, still trying to learn about bulking. I think it something that I would really benefit from. These maybe stupid questions and I appologize in advanced. When your bulking do you still eat wholesome foods with the occasionals/often "cheat" means as some would call it?
I am currently tracking calories so that I know what 2300 calories looks like, and Ive read on the other forum about how carbs should be 200g plus, protiens 1-1.5g per pound. But much on fats. Since Ive been counting calories, I see myself reaching my macros, but going over on fats, but still having a few hundred calories to spare.
I guess because Im new to this, and see people eating ice cream, pizza etc and still have muscular body as opposed to the big, fluffier body that most would end up with eating that ice cream etc. just confuses me. I need to get out of the mind set that eating 1700 P/C/F at 50/30/20will give me.
In all honesty Im afraid of bulking wrongly, not lifting heavy enough, or building strenght enough and end up looking like I did when I gained my freshman 15 and just feeling fat, with no mucsle. Granted at that point I would never think of picking up anything heavier then 10lbs dumbell. lol.
Any help is truely appreciated, or just any referals to websites. Thank you stephanie for sharing this with us.

Hi there and welcome! I just read back on the bulking thread and I see you've gotten some of your questions answered. There are some very knowledgeable folks there... most certainly heed to their advice and suggestions! I'll try to answer you regarding my own personal experience here. When I started my bulk I was coming from a competition. Most of my regular daily meals stayed the same and I filled in with extra "snacks" to reach a level of surplus. I didn't pig out on chips and cookies every day though... I would have a little extra peanut butter, granola, oats, etc... things I liked and did eat while cutting but in meticulously measured portions. I also did "indulge" more often. While cutting I'd have one "cheat" meal per week. While bulking I'd sometimes have 2-3. When we'd go out to eat, instead of getting salmon or fish I'd get a hamburger steak and I'd eat the yummy bread that was brought to our table. I did have a few desserts and slices of pizza here and there but it wasn't every day... or even every week. I also had more alcohol than I ever allow myself when cutting. My bulk was not a free-for-all with food but I did allow myself to enjoy things I would usually deny myself. The only times I ate like a glutton were for the holidays. I, personally, did not count calories/macros or measure anything during my bulk. I HAVE to do that for the 20 weeks I'm in contest prep and that is about all I can handle of that kinda micromanaging. Once I'm done I'm sick of it and I just want to eat and be like a normal person. However because I've been either bulking or cutting for the last few years, I know just by what I'm eating daily that I am getting an adequate amount (if not an over abundance) of what I need.

Now... by what you are saying...

I guess because Im new to this, and see people eating ice cream, pizza etc and still have muscular body as opposed to the big, fluffier body that most would end up with eating that ice cream etc. just confuses me.

... it seems to me that you are wrongly assuming that the types of foods you are eating will determine whether you are going to add fat or muscle. Get that out of your head. Stop demonizing certain foods. The idea is to be in a moderate calorie surplus. If you can achieve that goal (300cal over maintenance for instance) while budgeting in a slice of pizza here in there... why not? As long as you are reaching the minimum you need for your macros... you can fill in the gap with other stuff you enjoy. That's what has worked for me. Actually... when cutting and all the way up until the week of my contest I had "ice cream Sundays" --- I ate as much ice cream with granola as I could possibly eat every Sunday for lunch. I still came in too lean for my competition. Imagine that.

Now as for your training... that is important indeed. You need to be on a good mass-building program that includes all the major compound lifts. There are many too choose from!

[stephanielynn76]

MONDAY - FEBRUARY 4TH - PUSH

BB Flat Bench
95 x 8 Warm up
115 x 6
115 x 5
110 x 6
105 x 10
^^Somebody left a bench in the room with the power racks... so I used it!!! I soooooooo needed those safeties. Brb would still be stuck under the bar right now. Many a rep was failed that day. Unfortunately, I've learned that my flat bench does indeed suck. Why is this? Can somebody help me understand how I can incline bench 55# DB's but that^^ is all I can bench? Is it because I'm just not used to doing it?

Plate-load Shoulder Press
45 per side x 8 - warm-up
60 per side x 7
60 per side x 7
65 per side x 3
50 per side x 5 - drop set

Dips -60# assist (I suck at these too)
x 15 x 2
x 12

Cable Lateral Raises
20 x 10 x 2
20 x 12

^^Not a stellar workout today. I was feeling shot from my last two workouts despite days off in between. I've got till the end of the week to push up my strength in these low rep ranges and then I will switch to something with higher volume. CNS recovery has certainly been an issue...

[cmg1976]

Well, I think that looks quite solid! But I know what you mean about those days just don't feel stellar. Do you in general prefer higher rep workouts or is this just a little dip?

[stephanielynn76]

Well, I think that looks quite solid! But I know what you mean about those days just don't feel stellar. Do you in general prefer higher rep workouts or is this just a little dip?

Thanks! Well prior to Thanksgiving I was doing PHAT which is much higher in volume (more exercises, more reps, more workouts per week). I struggled with CNS recovery from that... I think it was too much. I then switched to a very low-volume program with less exercises but still within the "hypertrophy" rep ranges (8-12). Several weeks ago I took my rep ranges down to 5-8 in order to push my strength (weight on the bar) up as high as possible. Once I start cutting I think I'm going to change up my routine to incorporate some different exercises and go back to the hypertrophy rep ranges.

[stephanielynn76]

Random post:

Just when I think I can't stand the size of my chubby thighs (drumstick legs) any longer... dudes are telling me how much "better" my lower body looks right now than when I am lean. I have gotten comments from 3 different people on my last 3 trips to the gym. What up with dat? What's funny is that I'm not nearly as self-conscious about them in tights... it's when I (attempt to) put on street clothes that I start to feel uncomfortable in my own body. Everything is too tight. Nothing fits right. I have actually gone out and purchased several pairs of this type of pants...

... to have something comfortable to wear to Disney next week. Lounge pants and t-shirts.

Anyhoo... the sole purpose of this post was to whine about my body... I will now go back to sucking it up (and in)...

[cmg1976]

Would something like these work for you?

http://www.lucy.com/Everyday-Pant/21...r=LUCY%20BLACK

I have them in several colors and I live in them outside of work. They are a little dressier than regular sweats or yoga pants but just as comfy.

[stephanielynn76]

Would something like these work for you?

http://www.lucy.com/Everyday-Pant/21...r=LUCY%20BLACK

I have them in several colors and I live in them outside of work. They are a little dressier than regular sweats or yoga pants but just as comfy.

Well I was looking for thinner capri-length stuff because it will be warm... mid-70's. I didn't want long pants...

[cmg1976]

Skirt weather then

[stephanielynn76]

Skirt weather then

Skirts!!?! Fo reel dough... I don't do skirts. I have the unsavory habit of not sitting very ladylike! While I do prefer to have a very feminine presentation (make-up on, hair did, nails shellacked)... I am somewhat of a tomboy. Just shaving my legs to the knee is enough of an inconvenience. Lmao.

[thehobbes]

^^^Hahaha, omg this is awesome, you must be my long lost sister!

[stephanielynn76]

^^^Hahaha, omg this is awesome, you must be my long lost sister!

Bwahahahaha!!! ... sista from another mista... I love it! Do you have curly hair too? If so then we related fo sho.

[potatoe]

guys in you gym aren't very inhibited it sounds like.

db and bb bench don't always correlate. lots of shoulder stabilization in db. I would say a bit more triceps use in bb. Since you you can bench the 55's and i'm guestimating your bb bench to be 135 that seems actually about standard.

[stephanielynn76]

guys in you gym aren't very inhibited it sounds like.

LOL... no... they aren't. Here are some examples...

A few months ago...
Guy: How bout you go do some of those GHR so I can stand in front of you... and watch... (there is a mirror in back of the machine)
Me:

A few weeks ago...
Guy: Damn girl how much weight did you gain???
Me: 25lbs.
Guy: Well 20lbs of it is in yo ass.
Me:

Guy: You're legs look so much better with that thickness.
Me: Thanks. I must admit I'm quite self-conscious about them.
Guy: Well you've gained weight in all the right places
Me: I suppose it is fairly evenly distributed but my lower body is where it starts to look "flabby" first. I do have some fatty dimples appearing over my triceps.
Guy: Ain't nobody even gonna notice that. Srs. I started at your feet and went up... and stopped at your ass. I never even made it to your upper body...
Me:

I am at the point where I am no longer surprised by what people say. I tend to be easygoing, friendly, and personable so I think people feel like they can speak their minds without offending me. Truth be told... I'm not really all that bothered by it... surprised but not offended. Most of the time I just LOL. There are a few guys in there, however, that aren't even the least bit worried about offending people... they just have no filter. That's how they are and I've come to expect that from them.

db and bb bench don't always correlate. lots of shoulder stabilization in db. I would say a bit more triceps use in bb. Since you you can bench the 55's and i'm guestimating your bb bench to be 135 that seems actually about standard.

^^Good to know. I will say my shoulders are most definitely stronger than my triceps. I can't do a single body-weight dip but I can OHP the 45 DB's for reps. I did BB bench today and I couldn't get past 115x6. I even had a friend (who is a strong bencher) come over and check out my form to see if there was an issue there. She said it all looked good. I don't get it. I suppose I just need to work on that exercise...

[potatoe]

you should have your husband train with you (near, but doing something else), then when some dude spouts off his comments, ultimate pwnage time.

[stephanielynn76]

you should have your husband train with you (near, but doing something else), then when some dude spouts off his comments, ultimate pwnage time.

No can do. He trains at 5am before work. I train after bringing the kids to school at 8am. You're right though... if he was there... not a single comment would be made that day...

[Worcestershire]

Heya In on your journal, I lurk a bit in the bulking thread and thought I'd check in here. Anyway, carry on with the good work!

[Cardioconvert]

OMG - I can't believe that guys actually said those things (I know they likely think a lot of things about us gals, but to actually say them is another thing entirely!)

lol'ing at your comment about shaving below the knee being a pain the arse - too funny!

Have a super day!

CC

[mgonzalez777]

Hi there and welcome! I just read back on the bulking thread and I see you've gotten some of your questions answered. There are some very knowledgeable folks there... most certainly heed to their advice and suggestions! I'll try to answer you regarding my own personal experience here. When I started my bulk I was coming from a competition. Most of my regular daily meals stayed the same and I filled in with extra "snacks" to reach a level of surplus. I didn't pig out on chips and cookies every day though... I would have a little extra peanut butter, granola, oats, etc... things I liked and did eat while cutting but in meticulously measured portions. I also did "indulge" more often. While cutting I'd have one "cheat" meal per week. While bulking I'd sometimes have 2-3. When we'd go out to eat, instead of getting salmon or fish I'd get a hamburger steak and I'd eat the yummy bread that was brought to our table. I did have a few desserts and slices of pizza here and there but it wasn't every day... or even every week. I also had more alcohol than I ever allow myself when cutting. My bulk was not a free-for-all with food but I did allow myself to enjoy things I would usually deny myself. The only times I ate like a glutton were for the holidays. I, personally, did not count calories/macros or measure anything during my bulk. I HAVE to do that for the 20 weeks I'm in contest prep and that is about all I can handle of that kinda micromanaging. Once I'm done I'm sick of it and I just want to eat and be like a normal person. However because I've been either bulking or cutting for the last few years, I know just by what I'm eating daily that I am getting an adequate amount (if not an over abundance) of what I need.

Now... by what you are saying...

... it seems to me that you are wrongly assuming that the types of foods you are eating will determine whether you are going to add fat or muscle. Get that out of your head. Stop demonizing certain foods. The idea is to be in a moderate calorie surplus. If you can achieve that goal (300cal over maintenance for instance) while budgeting in a slice of pizza here in there... why not? As long as you are reaching the minimum you need for your macros... you can fill in the gap with other stuff you enjoy. That's what has worked for me. Actually... when cutting and all the way up until the week of my contest I had "ice cream Sundays" --- I ate as much ice cream with granola as I could possibly eat every Sunday for lunch. I still came in too lean for my competition. Imagine that.

Now as for your training... that is important indeed. You need to be on a good mass-building program that includes all the major compound lifts. There are many too choose from!

I appreciate you replying so quickly! Thank you, thank you! Yes the bulking thread has been so helpful, when I saw your post and looked through your journal, I became so inspired. I do admit, Im a little hard headed, but all Ive been hearing for so long, is eat at mainentance, Eat lots of protein, watch your carb intake... Blah blah blah, so seeing this whole new side of things really made me curious and question everything that I had been told in the past. And after posting my previous questions. I found out about macros being minumums while bulking. so that fixed that. I guess I was scared to start something with out really knowing much about it, doing it all wrong and taking me leaps and bounds backwords. But while Ive noticed subtle changes in my muscle definition, and my weight number increasing, its been quit a slow process, and I am now sure I wasnt eating enough carbs to fuel my body.

Another thing Ive noticed is creatine thrown out a few times in the other thread. Do you use creatine while bulking?

[stephanielynn76]

I appreciate you replying so quickly! Thank you, thank you! Yes the bulking thread has been so helpful, when I saw your post and looked through your journal, I became so inspired. I do admit, Im a little hard headed, but all Ive been hearing for so long, is eat at mainentance, Eat lots of protein, watch your carb intake... Blah blah blah, so seeing this whole new side of things really made me curious and question everything that I had been told in the past. And after posting my previous questions. I found out about macros being minumums while bulking. so that fixed that. I guess I was scared to start something with out really knowing much about it, doing it all wrong and taking me leaps and bounds backwords. But while Ive noticed subtle changes in my muscle definition, and my weight number increasing, its been quit a slow process, and I am now sure I wasnt eating enough carbs to fuel my body.

Another thing Ive noticed is creatine thrown out a few times in the other thread. Do you use creatine while bulking?

Yes, muscle building is sloooooooooowwwww. Bulking is a much longer and more tedious process than cutting. Stick around... you'll learn a lot a see some pretty amazing results in others... and YOURSELF! As for creatine... I've bulked with it and without it. I am not certain whether or not it makes all that much of a difference to be honest. I do tend to retain fluid on it though. All I know is that the single most important factor that has improved my performance in the gym is FOOD. The strongest days I've ever had have been right after a holiday where I stuffed my face! LOL

... workout to follow...

[megdaig]

I got a good chuckle out of those gym stories! At least people will talk to you, it is less creepier that way.

[stephanielynn76]

WEDNESDAY - FEBRUARY 6TH - PULL

Rope Cable Hammer Curl
110 x 10
110 x 9
-->60 x 12 Drop set
100 x 10
-->70 x 12 Drop set

Close-grip Chin-up (bodyweight)
x 6 x 3
x 5

T-Bar Row
70 x 8 Warm up
90 x 10
100 x 8
105 x 6
-->70 x 10 Drop set

[kimm4]

Seems like the guys in your gym are ass men...which means you're all set!

Hang tuff girlie!

[stephanielynn76]

I got a good chuckle out of those gym stories! At least people will talk to you, it is less creepier that way.

Haha!! I do agree... I'd rather people talk to me than walk by like I don't exist. Now that you mention it... the ones that stare incessantly and never say a word are the creepiest!

Seems like the guys in your gym are ass men...which means you're all set!

Hang tuff girlie!

Bwahahahaha... that they are. I think it's a cultural thing too. Cajuns like dat ass... apparently...

[NatK]

Skirts!!?! Fo reel dough... I don't do skirts. I have the unsavory habit of not sitting very ladylike! While I do prefer to have a very feminine presentation (make-up on, hair did, nails shellacked)... I am somewhat of a tomboy. Just shaving my legs to the knee is enough of an inconvenience. Lmao.

Ah yes that feel. Hahaha.

[newbeginning828]

Just poppin' in to say Hi
I don't have much to say yet... I've gotta do some catching up first

[aybee77]

Hi Stephanie, I found you on myfitnesspal, and followed you here to your journal. You're an inspiration to me for what can be done with dedication.

[stephanielynn76]

Just poppin' in to say Hi
I don't have much to say yet... I've gotta do some catching up first

Welcome... make yourself at home!

Hi Stephanie, I found you on myfitnesspal, and followed you here to your journal. You're an inspiration to me for what can be done with dedication.

Well hello there!! Yes, I kept a pretty active blog on MFP for a long time but I haven't posted an entry there in quite a while. Journaling here is much more personal. Thanks so much for following me over here! Feel free to share your thoughts, comments, questions, etc. The journey continues...

... and I'll check out your journal too!

[thehobbes]

RE skirts/shaving sucks: went to the gym last week and realized I hadn't shaved my freaking legs in prob 3 days (had been wearing pants and even flannel pants under that in this 10 degree weather.) Was like ohhh fuuuu don't wanna go all sasquatch mode up in here. Had to shave in the shower real quick pre workout with the crappy ass foamy soap they have at the gym. Razer burn and cuts everywhere, was an uncomfortable as hell workout.

Conclusion: shaving sucks