Hi I'm new!

**milton** · 04-29-2002, 01:20 PM

Hi everyone, I've been lurking on this site for a few weeks and you lot seem great! I'm hoping to take part in a figure competition early next year and I'm just preparing myself for the many months of hard work that I'm going to have! Any motivation would be greatly received. (and ideas to make it easier)

I've been training for about 3 years, love it with a passion and would never give it up. It's my weekend nutrition that lets me down, any ideas??

Thanks!

**SweetTange** · 04-30-2002, 09:25 AM

Hi Milton!

Wow, you just described myself to a tee. (It's good ta see more gals into figure fitness.) Have ya got your eyes on any particular competition?

**milton** · 04-30-2002, 09:35 AM

Hi,

really? that's funny

there's one in colorado - think it's called 'rocky mountain' or something, i'd have to look up the website again. I know it's May 2003 so I'm on a mission from now. I currently weigh 122 lbs - 5ft 3" but am trying to gain more lean muscle mass but lose fat - it's a nitemare, how about you? How far are you from your goals?
..when's your competition and have you ever competed before?
I watched it on TV on Saturday and it really scared me, the women look so great!

**SweetTange** · 04-30-2002, 01:20 PM

Most of the women who I've chated w/ are either into Body Building comps. (not figure) or they just want ta be fit. So it's nice ta talk to someone who has the same goal in mind.
I've been training for a little over 3 yrs. now but I recently had a minor surgery that has kept me out for a little while. Now I've been back @ it for a good 2 weeks. I estimate it'll take me at least a good yr. ( if not longer) ta get ready for comp. (none in mind yet)
I'm 5'6 between 117-120 lbs, last checked my body fat was 16%. I'd like ta get back down between 10-12% w/out losing any more strength. I've got alot of work ta do!!! I'm having trouble putting on size. w/ out it all going to my waist and hips.
Where are you located?

**milton** · 04-30-2002, 01:43 PM

Hi, I'm in Colorado. I noticed a lot of women are into bodybuilding competitions and that's great but I know I couldn't do the gymnastics bit involved in the routines.
I need a good few months to prepare so I was being realistic in saying the May 2003 competition would be good, plus it gives me time to work up some courage!
I think my body fat was 14% last time I checked but not done it for a while.
I find that trouble too, I love doing squats on the smith machine however too many times I find it makes me look 'blocky' and goes on my waist - maybe it's just me?
That's the only trouble - we need to cut body fat to compete but not lose muscle, it's a hard battle.
Where are you located?

**SweetTange** · 04-30-2002, 01:58 PM

I'm in North Carolina. I can't seem ta find any females around here ta train w/. And it's very hard ta train for comp. w/out a spotter. I did have a male partner for a while but being in a small town people like ta talk sh*t . So everyone thought we were screwing. And that didn't go over real well w/ my husband. so now I'm at it alone and sometimes i find i cheat myself out of a good work out (w/out) a spotter.

I'm w/ you on the body building comps. I don't think I could ever do the gymnastics. Or get enough size on me naturally ta even compete w/ those women.

**Telly** · 04-30-2002, 04:04 PM

Hi guys,

I'm not female, but from time to time i chime in here and help out if i can. You both sound inspirational. I'm sure you will both do well when you decise to compete.

Don't be scared of adding muscle. This sport, whether it's figure, bodybuilding etc is all about creating optical illusions. Unless you have been blessed with a blend of wide shoulders, short torso, narrow waist and long legs, you have to work much harder at achieving the proportions that will give you the aesthetic ideal. But it can be done.

For example, if your hips and waist become wider due to squats, then concentrate on making your shoulders and lats wider. Likewise, if you have a large 'butt' concentrate on making your hamstrings larger which will give you more contour and take away from the butt.

Don't be afraid to build muscle, as it is muscle which will give you shape. Squats are a great exercise for building muscle and shape, proprtionately through the lower body. As i say above, when things look like they may be getting out of proportion, concentrate on those things which will bring the proportions back, rather than dropping exercises alltogether. It's being pro-active rather than re-active.

Guys say to me, i don't do deadlifts because it makes my waist thicker and wider. I say, do your deadlifts, but concentrate on making your lats and shoulders wider, instead of dropping a great exercise.

Good luck to you both.

**SweetTange** · 04-30-2002, 05:03 PM

Thanks Telly, good info. I agree w/ ya 100 %
I don't think I could ever drop my squats or deadlifts, I'd get too soft. Now if only you could help me put a lil meat on these bones!
If only it were a perfect world. huh..........

**Telly** · 04-30-2002, 05:07 PM

Give me some idea of your current workout, and i'll see if i can make any suggestions.

**milton** · 05-01-2002, 09:13 AM

Hi Telly,

Thanks for the advice, it's good to hear your opinions and they've really helped. I don't let building muscle scare me at all, I know there is a certain extent to which my body will go, naturally. I'm quite happy to use heavier weights one week and then I'll vary this with lower weights & high reps to burn more fat on other weeks. This also challenges my body, is this the correct way to go do you think?
I also do TONS of cardio but am scared that I'll lose muscle. I eat loads of protein so should this prevent this from happening. Without doing as much cardio, I feel like I store more fat.
Thanks for your support and your help

**milton** · 05-01-2002, 09:16 AM

Hi there!
I'm not too bad coz I have a training partner. Sometimes I do train alone though as we are doing different things or I'm doing higher reps so take forever!
If you need a spotter for a certain exercise you should just ask someone nearby in the gym, that's what most people do in my gym.
In the figure competition - is it the same as fitness where there are different categories for different height women?

**SweetTange** · 05-01-2002, 02:30 PM

Originally posted by milton
If you need a spotter for a certain exercise you should just ask someone nearby in the gym, that's what most people do in my gym.

When I worked at a gym I never had a problem w/ getting a spotter but now I have a fully equipped gym that I work out of @ home. So really the only people who are around are my clients. And I had one spot me a little while back and I ended up w/ a 20lbs dumbbell on my chest. So now that's out of the question. This is probably the only disadvantage ta working out of my house. I'll be fine, the main time I need a spot is when I do chest and I might be able ta get my husband ta come home for lunch on chest days. So....what kind of split do ya do?

**milton** · 05-01-2002, 03:14 PM

I do :-

day one - back/hamstrings
day two - shoulders
day three - triceps/biceps
day four - legs - in addition to leg day I do walking lunges on the treadmill about 3 times per week

I also do cardio every day, v intensely about 5 times per week & do abs 3-4 times per week. I had a breast augmentation 8 weeks ago so am not training chest at the moment.

I'd love to have a fully equipped home gym, how long have you been training clients for?

**Telly** · 05-01-2002, 03:45 PM

Hey Milton,

Can i suggest you're doing too much cardio. At 14% bodyfat you are already quite lean. I suggest you do no more than 3-4 sessions about 30 minutes each session. You run the risk of eating into muscle otherwise. Diet should be your main means of controlling fat not cardio. Cardio should only act as a supplement. It is difficult to add muscle, more so for girls. The last thing you want to do is eat it away.

If you do cardio and weights together in a session, make sure you are taking in some carbs, before and after otherwise you will go catabolic (ie eat muscle). This is the best time to take carbs because this is the time that carbs are least likely to be turned into fat by the body. Just a piece of fruit and a carb drink. Keep your proteing high, but don't forget carbs.

Keep your reps in the 8-10 range. This will build muscle. Any higher than 12 and you're not really building muscle, you're doing endurance training. Strive to increase the weight you handle, even if it's tiny increments. Mix your workout up, but focus on free weight exercises as the core of your routine.

Ask for a spot when you need one. People should be happy to help.

Remember, diet to control fat, weights to build muscle, and cardio to improve aerobic capacity and supplement your diet.

Some fat control tips include plenty of fibre. Fibre acts to block the entry of carbs into the bloodstream. Plenty of fish. Omega 3 fatty acids in fish help to breakdown fat. Cardio in the morning. If you use ephedra based supplements, use mahuang. Mahuang is the herbal equivalent of ephedrine. But be careful with ephedrine, it's not for everyone. If you can do without, all the better.

Many people will say diet is 80%. I disagree. It is vital, but what and how hard you work in the gym is what will give you the edge, assuming that your diet is sensible.

Pleas don't hesitate to ask if you have any queries, and i will try and help if i can.

Oh. Get a rest day in between your workout days

**milton** · 05-02-2002, 09:17 AM

Hi Telly, WOW thanks - all that info was a great help!

I think my need to do TONS of cardio is psychological - I actually feel leaner & fitter if I do it. I will try & limit this to 4 days per week, I normally have 1 or 2 rest days in the week - is that enough?

I tested my bodyfat last nite, I am 14%. I always eat a carb/protein meal after workout but not normally before as I work out so early in the morning, I don't think I can handle it. Could I not just ensure I'm eating almost straight after my workout?

I am naturally quite muscular and find it quite easy to build muscle when using higher weights so I'll stick to that with lower reps. How about doing lower body - I heard that higher reps (still with decent weight though) would keep my legs leaner (big problem for me as my legs are short & stubby in my opinion - only 5ft 3"), what do you think?

I take EFAs to supplement my diet and also try & eat plenty of fibre. My main downfall is wanting to relax at weekends - pizza/icecream/meals out etc.. I'm so strict in the week and then lose it for 2 days!

I can handle ephedrine, I take a non-ephedrine fat burner at the moment which is really helping control my appetite and gives me laods of energy in the gym.

Do you think I'd benefit from creatine?

Thanks for ALL your help, it's much appreciated.

**SweetTange** · 05-02-2002, 09:36 AM

Milton:
I've been training clients for about 1 1/2 yrs. I was working at 3 local gyms. We moved into a new home and built a gym so I've been here for about 5 months now.
I agree w/ Telly about the cardio. You could get by w/ dropping some of it ( give youeself a break) I'm sure that body's scream'em for it!!! I was teaching 2 aerobic & 1 kickboxing class every day/ 5days a week and 2 days I would teach body sculpting. It kicked my ass trying ta do all that on top of MY workout. My weight dropped down to barely 100lbs. (and on a large 5'6 frame that looks very sick!) I lost sooo much muscle tone w/out even knowing it til it was too late. So I cut out all my cardio. I'm about to start back to 25min. 3 days/week.

About the breast augmentation......I had mine done under the muscle 2 yrs ago, it took me at least 10-12 months to even think about training chest. My Doc had me too scared ta train'em. He told me if I HAD to train chest to only do push ups. but I've talked to alot of female bodybuilders on another board who compete on a regular basis, they say they've never had a problem w/ it.
Just work back into it very slowly.

**milton** · 05-02-2002, 09:46 AM

Hi SweetTange,
That's fantastic - I'm so envious I would love to do that!
I'm definately going to cut it down to 30 mins/4 days per week, see how I feel. Maybe that's why I'm so hungry all the time - I need replenishment!! I think it relates back to the days before I found weights, when I used to be a cardio bunny!
It's only been a matter of months so I know I'm not ready to train chest yet, which is a shame coz I used to love that day! I'm too paranoid about something going wrong with my boobs though so, when I do start, I'll go really light at first.
Thanks for the advice!

**SweetTange** · 05-02-2002, 09:48 AM

Telly:
It's always nice ta get feedback!

**SweetTange** · 05-02-2002, 09:59 AM

Milton: I'm having the same problem w/ hunger. I think I'm not getting enough cals. or carbs???? I'm gonna sit down today and figure up what my intake is. I just hate ta up the food intake. It's hard enough just getting in what meals I do eat. Oh well, we'll see.

Telly: have you got any insight on this? Ya mind critiquing here?

**milton** · 05-02-2002, 10:16 AM

Hi SweetTange,

I'm sure i'm eating at LEAST 1500 cals per day and try & have good mix of carbs/protein/essential fats - plus i'm supplementing too. Glad to hear it's not just me who's hungry all the time! I actually find I'm most hungry in the evenings though, which is really worrying as I've heard that eating too late can result in fat storage.

HOpefully Telly can shed some light on this phenomona for us!!

)

**Telly** · 05-02-2002, 03:33 PM

Being hungry is a good sign. It means your body is working the way it's supposed to, but you will find that your hunger will probably subside to some extent if you cut back on the cardio.

If you feel hungry, don't be afraid to eat a small snack. It sounds like you both have quite fast metabolic rates, which is good, but don't deprive yourselves. It could also be that you're not getting enough carbs. Carbs will always give you that 'full' feeling. To my way of thinking, carbs have become the ugly duckling of bodybuilding for all the wrong reasons. Carbs are fine, but you just have to be conscious of the best time to ingest them, ie early in the day, or after working out and make sure you get good quality sources of carbs.

Feeling hungry in the morning is normal, particularly if you have a fast metabolism. I feel like that all the time and i have a carb shake before i go to bed. I don't suggest you do that though. Eating at night will usually only promote fat storage if you're taking carbs in at night. That's what i was saying earlier. Carbs are ok, but you need to take them at the appropriate times.

If you're taking carbs after your workout that's fine. The way you train your legs is up to you. I can't give you advice there because it's a personal thing. If you don't want to add bulk then train them with higher reps as you say.

Don't worry about letting your diet go on weekends. At the end of the day, life is about balance. We are not here to torture ourselves or cut things out we enjoy. Alot of people will disagree with me on that, but i believe life is about enjoying and not depriving. Too many in this sport become obsessed, that's not healthy.

About the chest, well, what can i add there. Hope they look great, hahaha. Sorry, but i have no experience with breast augmentation (aside from the obvious).

Creatine? Creatine essentially acts to increase strength and hence increase muscle mass. It can, however, make you appear 'puffy' and blur your definition somewhat because it causes the muscle to retain and carry more water. The increased water in the muscle will give that puffy look. But it is effective in increasing size and strength. If you are already happy with your rate of muscular gain, then you probably don't need it, but then it's up to you. You would be surprised how much extra size you can put on just by training harder and using basic exercises.

**SweetTange** · 05-05-2002, 09:28 AM

Okay bear w/ me here....I'm gonna post an example of what I would have on a typical day, of-course it does vary from day-ta-day. (This happens ta be one of my low carb days.)

* 2 egg whites, 1 egg- 1 slice wheat toast- 1 slice lean bacon.
-multi-vit, vit-E
Pre-workout:
* 5 oz. can chicken- 1 tbs light mayo- 2 slices wheat toast- 1tsp. sweet pickles.
Post-workout:
* Simply Whey protein shake w/ 6oz. skim milk- 1 serv. glutamine
* 5oz. lean beef- 1c. green beans w/ flax oil- 1 sm. sweet potatoe
* Simply Whey Protein W 6oz. water- 1 serv. glutamine

Pro- 137g Carbs-96g Fat-26g Cal-1,038 Sugar-14g

On days that I train Legs I do up my carbs some but usually no higher than 101g.

I realize now why I'm not growing!!! (and why I always seem ta be hungry) Any suggestions on what I could add or take away from my diet would be appreciated.

Again, I am 5'6, 117-120lbs.
If you need my training schedule let me know and I'll post it sometime this week. I'm changing up my routine this week. I think I'm gonna go for higher weight and low reps. I have GOT TA put some size on asap.

**Telly** · 05-12-2002, 04:48 PM

Hey sweet tange,

Sorry i haven't responded, i've been diagnosed with glandular fever and boy am i pissed. It could keep me out of the gym for a month or more. It's so frustrating.

The diet looks ok, post your training routine and i'll have a look at it.

With carbs, just remeber to take them after your workout, beofre you take your protein. That way, the carbs can be used to replenish your glycogen stores and your protein can be used to build muscle. You don't want to waste protein on replenishing glycogen.

**freaker** · 05-17-2002, 12:15 PM

Originally posted by Telly
Hi guys,

Likewise, if you have a large 'butt' concentrate on making your hamstrings larger which will give you more contour and take away from the butt.

I may get myself in trouble for posting this, but in my opinion a female cannot have overdeveloped glutes. 36-24-36, only if she's 5'3". Or how about 38-22-38, now that would be insane.

**SweetTange** · 05-19-2002, 03:18 PM

I only wish I had overdeveloped glutes!!! I'm more like 35-26-36.

Sorry it took so long ta reply....I've been real busy this week.
Anyway, here's my routine......

LEGS: (warm-up stair master)
.
Squats 3 x 10-8-8
SL Deadlifts 3 x 10-8-6
Standing Calf Raises 4 x 15-12-10-10
Leg Press 3 x 12-8-6
Ham Curls 3 x 10-8-6
Leg Press calf Raises 3 x 10-10-10
Side Lunges 3 x 12-10-10

ARMS: *supersets* (arm-up speed bag)

Tri. Pressdowns 3 x 8-6-6
Standing BB Curls 3 x 6-6-6

Skull crushers 3 x 6-6-6
Hammer Curls 3 x 6-6-6

Overhead Extension 3 x 6-6-6
Concen. Curls 3 x 6-6-6

Forearm Curls 3 x to failure
DB Farmers Walk 3x's

BACK & SHOULDERS (warm-up speed bag)

DB Shoulder Press 3 x 10-8-6
Side Laterals 4 x 8-6-6-6
DB Front Raises 4 x 8-6-6-6
Upright Rows 4 x 10-6-6-4

Wide Lat Pulldown 4 x 8-6-6-6
Close grip Pulldowns 4 x 8-6-6-6
Bentover BB Rows 3 x 8-8-6
Good Mournings 3 x 8-6-6

CHEST: I'm still working on a good chest routine.

ABS:
Decline crunches 3 sets/12
SwissBall Oblique crunches 3 sets/ 10
Reverse Crunches 3 sets/15
Bent-knee crunches 3 sets/ 15

**Telly** · 05-19-2002, 10:21 PM

Hey Sweets,

I must say your rotine looks pretty good. You've got the compound movements in there and good selection of free weight stuff and minimal machines.

Maybe drop your concentration curls for dumbell curls. Concentration curls are not really mass builders. I know they feel great, but you would do better with dumbell curls.

Try bringing in some bodyweight resistance exercises such as dips and pull-ups. These are great exercises for building strength and ultimately muscular size. They are not easy to do, but well worth a go for their benefit. Replace your wide grip pull-downs with chins and do your dips on chest day.

For chest, try incline dumbell press, dips and flat dumbell flyes.

Otherwise it all looks pretty good. Make sure you are getting plenty of rest in between everything and keep your calorie intake high enough to be able to put on muscle. I know the temptation is to want to look defined all the time, but it is difficult to do that and put on muscle at the same time. With all the cardio and weights you are doing, your calorie intake seems quite low, and that is supported by the fact you mentioned that you feel hungry of an evening.

All in all, i'd say we're looking at a future champ.

Happy to have you bounce suggestions off me any time.

Telly