1st day of journaling..

[noms]

woke up at 730, got dressed drove to gym.
1st day of new program.

15min on treadmile

incline chest press. 4sets 8-12reps, 27.5-30lbs
incline cables. 4sets of 8-10reps, 20-25lbs
pushups. failure
high cable crossovers. 4set 10-12reps, 20lbs
seated chest press. 3sets 8-10reps, 60lbs
lower cablecrossovers. 4sets 10-12reps, 15-10lbs

skipping 4 10 min hard.. lill abs and streching

home-1cup oatmeal 1\2 tablespoon natural peanute butter and apple.

Im trying out something new for 6weeks..training hard 1 body part a week and cleaning my diet up.. if anyone has a comment they can help me out that would be super.. thanks noms. off to work now

[getbig3193]

one body part a week???? or each body part once a week?

[newntrying]

That's how I started with my nutrional diet changes simply eating clean cutting refined foods. Good luck!

[Helene]

Hi, I think that is way too much for your chest. You can do one body part a day but that doens't mean you should overtrain it either! 3 exercices of 4 sets is plenty for your chest. I use to train 1 body part a day too but I stoped that because I was tempted to overtrain like you are doing. Do 2 bodyparts instead like chest-triceps or reduce your volume.

Also are you doing all that training in the morning on an emply stomach?? hope not.

One more thing..I think 15 minutes on the treadmill to warm up is too long. I'm kind of tired after 15 minutes of cardio and can't imagine lifting that much after. 10 minutes max for a warmup or you can do a couple of warm up sets too.

[noms]

each body part a week.. and ya i was doing 2 parts a day, ive done tones of types training, my boyfriend who bodybuilds himself told me to start now with just one day for each muscle group and Im just giving it a try to see what my gains are..I guess Ill see what happens. thanks for the info though.

[getbig3193]

i think ur gunna like what u see from goin to one time a week...I sure did...and I would lower your sets...9-12 should be plenty for ur chest...and like Helene said u better eat b4 ur workout....check out the sticky under nutrition for pre and post workout info

[noms]

woke up at 730am. alarm set for 8am but i guess i just wanted to get up then.

turned the coffee on and had a rice cake with nautral peanute butter a lill bit a maple syrup.

today just going to go to a step class at 9am-10am

diet-hafecup of home made yoget and low fat granola
4egg whites.
happy that im learning step, i teach power punch spinning and so to be aqua fitt. Boy is step hard for me I guess i JUST NEED TO KEEP ON KICKING AT IT.

[shadowII]

what are your goals?

[noms]

My goals are to start bodybuilding, Im a basic weight trainer at the ymca and I just know what I know which is a small skoap of pactice, I dont really know any bodybuilders and since I started on this site Ive already picked some stuff up..Im wieght training 5 days a week one rest day and a cardio day.. I've had some good help on here so far and I have now what Im going to be doing for the next little while plus I cleaned up my diet which already this week I see a HUGE diff. Im just new at the journaling thing..Its all coming together though..

[shadowII]

cut the lifting days down to 3, and then increase intensity by lifting heavier weights.

what lifts are you doing?

[noms]

sweet ya I think i just kinda went happy go lucky the other day! do you think 4 exersise of 3 sets and pushups failur of 4 sets is ok??
I think i will keep incline press,incline cables,seated chest press,lowpully cablecross overs or what do you think. and go heavey heavy.. its better when my mans in town cuz he good at pushing me and being my spot.. but thanks for the input i need all i can get

[Sistersteel]

Hi Noms

Are you trying to gain muscle or get cut? If you are trying to gain muscle you should be eatting at least 1g protein per lb of bodyweight. I normally try to eat almost 1.5g pre lb.
5 days a week should be fine but no longer then 1hour, and always do cardio after weight training. I also agree with the girls the heavier the better, but don't hurt yourself.
Also if you are trying to gain muscle you really should cut down on the cardio, I know that may be hard if you teach areobics, but you could be burning muscle.

Hope some of this helps, good luck
SS

[noms]

All about the muscle gain for me right now. I tend to get a lill chubby though so Im just trying to be careful, I know lill bit of chubb comes along with hard traning though..I will keep in mind to cut cardio down, I do teach like 3 class's a week so I just will not really do to much personly.

so my diet so fare is.. tell me if I should be eating more??

morning b4 work out: cuple bits of pinnapple, rice cake,natural p.butter,sypur,coffee

post work out: 1cup oat meal,1\2talbe p.butter, apple,soymilk

snake: protein shake and somthing small(not sure whattoday)

lunch: chicken breast,whole weat wrap,low fat mayo, veggie sticks

snakerotein shake, seame seeds snakes? is this not good???

dinner: chicken breast, veggies, brown rice 1\2cup

snake: portein drink maybe small cup of plain yogert

today Im training back.
latpull,seated row,cable row,bent over 1arm row,wide grip chin ups-failure??
add lill lower back, question should I do dead lifts or just low vback extensions..
thanks ladies any input just jump right in.. should I be eating more if yes maybe tell me what, I tend to over eat so I tried to cut down just a little bit, my protien shakes are just water a lill over 1 scoop. should i be taking in more thoughout the day!

[newntrying]

I am trying to gain muscle right now too. I read on Monica Brant’s website or someone like her that she eats anywhere from 1.5 to 2 Xs her bodyweight in protein. But that is hard on the kidneys so drink lots of water at least a gallon. So that is what I do look at 1.5 grams being my absolute min. I go for the 50/30/20 split but usually get 40/40/20, which is acceptable.

You teach aerobics so you probably already know this - but I do abs every time I work out (1 exercise each time) and I do one set of Pilate’s for lengthening and tightening the core. My stomach has gotten flatter and I see some vertical lines (no six pack visible) which helps my ego a lot. Anyhow that is my trick to feel better about the extra fat.

[noms]

home now, did back I feel like I could have done more??
only 3sets of 8-12reps.. maybe I should move it up to 4 sets..I did go heavy to failure but I feel that I just needed more of a burn.. whats a good program for back maybe mine sucked? look below and thats what I did today.. noms

[Jennifer-Lynn]

All about the muscle gain for me right now. I tend to get a lill chubby though so Im just trying to be careful, I know lill bit of chubb comes along with hard traning though..I will keep in mind to cut cardio down, I do teach like 3 class's a week so I just will not really do to much personly.

so my diet so fare is.. tell me if I should be eating more??

morning b4 work out: cuple bits of pinnapple, rice cake,natural p.butter,sypur,coffee

post work out: 1cup oat meal,1\2talbe p.butter, apple,soymilk

snake: protein shake and somthing small(not sure whattoday)

lunch: chicken breast,whole weat wrap,low fat mayo, veggie sticks

snakerotein shake, seame seeds snakes? is this not good???

dinner: chicken breast, veggies, brown rice 1\2cup

snake: portein drink maybe small cup of plain yogert

today Im training back.
latpull,seated row,cable row,bent over 1arm row,wide grip chin ups-failure??
add lill lower back, question should I do dead lifts or just low vback extensions..
thanks ladies any input just jump right in.. should I be eating more if yes maybe tell me what, I tend to over eat so I tried to cut down just a little bit, my protien shakes are just water a lill over 1 scoop. should i be taking in more thoughout the day!

Hi Noms:

regarding your meal plan above:

- Why so many protein shakes? Convenience? Real food is much better if you can swing it.
- PWO Meal: This is where you should be having your shake. Then 1 - 2 hrs. later have your oats etc...
- Last meal: I wouldn't have the shake - have something that's slow digesting like Peanut butter or cottage cheese.

Just a few thoughts I hope this helps.

[noms]

so u think 3 protien shakes is 2 much? 24grams a protien in each shake.. I just find it hard cuz i work 2 jobs, one at gym another at pub.. and i have to take food one the go so its easy to have a shake with water in it and maybe a lill snake with it..But I hear what your saying whole foods are always the best.. Diet is such a hard thing but I guess all it takes it work.. Ill get it right 4 sure,, thanks ya noms

[shadowII]

sweet ya I think i just kinda went happy go lucky the other day! do you think 4 exersise of 3 sets and pushups failur of 4 sets is ok??

that does not match your stated goals AT ALL.

I think i will keep incline press,incline cables,seated chest press,lowpully cablecross overs or what do you think.

if you want your progress to remain slow to non-existent, keep all that.

and go heavey heavy..

heavy is good, now simplify your sessions.

its better when my mans in town cuz he good at pushing me and being my spot.. but thanks for the input i need all i can get

drop all machine "lifts".

for bench day i suggest bench press, and push press.

what other lifts do you do? you do other lifts, right?

what is your set/rep/rest/% of rom protocol?

do not do direct ab training. noobs never do it right,

heavy compound free weight lifts are the best ab training there is.

[noms]

so why drop all that?? I mean I do bench but not one this program whats wrong with change?? incline dumbbells r my fave along with incline cables, my chest is getting bigger infact. I know how to train I just like some good input on good exersise. Im not really a bench girl though. but maybe I will add it in a cuple off weeks a drop somthing eles

ps,, what you you tell me then for big gains in my chest?? how many exersise what sets and reps..I dont think im doing that bad right now.

[shadowII]

so why drop all that?? I mean I do bench but not one this program whats wrong with change??

if you have TRULY mastered the flat barbell bench press, and are doing the incline dumbell bench press for a change, that is excellent.

incline dumbbells r my fave along with incline cables, my chest is getting bigger infact.

your chest wil get bigger, faster if you drop the cable movements.

I know how to train I just like some good input on good exersise.

everyone on this forum knows how to train and is looking for "some good input on good exercise". if you REALLY know how to train than there is no need to ask for input, right?

Im not really a bench girl though. but maybe I will add it in a cuple off weeks a drop somthing eles

i suggest becoming a "bench girl" and you will accelerate your progress.

ps,, what you you tell me then for big gains in my chest?? how many exersise what sets and reps..I dont think im doing that bad right now.

the muscle mass gaining protocol is this...

use from 70 - 85% or your 1rm, do sets of 5 to 10 reps, rest 1 minute between sets.

use free weights, and concentrate on the big compound lifts.

you may be doing excellent right now, especially since you lift heavy, however, you are very far from maximizing your program.


p.s. what about your other lifting sessions? it is the squat and the deadlift that are going to build substantial muscle mass, not the bench.

[noms]

sweet for sure,I have squats and Im going to add deads now, I never really did deads b4 just cuz I was whimping out I think. I was taught in my training that 6-12reps is hyper, below 6 is more closer to strength, like power lifters and such..I'm doing well with my set's and reps, It just seemed that you where picking on me so i was just asking what you thought!

what i ment by input was kinda just bodybuilding, I just want to learn more about how bodybuilders train and life in a way, Like I had said b4 I dont know any bodybuilders, no woman i know want to train like me, My bf is as close as I get to bodybuilder. So other input on how hard ass trainers train is what i ment my input.. thanks though for helping me out..Ill take you advice and start bench and I do sqauts and deads are on there way.

[shadowII]

you are headed in the right direction. you will find that deadlifts are quite easy to learn.

[noms]

I keep on getting up b4 the alarm, what with that I just Im just on this carzy week of wanting to just train trian train, Iam getting enough sleep though.

b4 workout:1ricecake,p.butter,3small drops maple syrup,almonds,coffee

postworkoutrotien shake,1c.oatmeal,p.butter,soymilk

meal3:whole wheat pasta,leanmeat sause,veggie sticks

meal4rotien,apple

meal5:chicken breast,veggies,squash,1'2c.B.rice

meal6lan yogert,1'2scoop protien

shoulder day..my fave day

[Helene]

I keep on getting up b4 the alarm, what with that I just Im just on this carzy week of wanting to just train trian train, Iam getting enough sleep though.

b4 workout:1ricecake,p.butter,3small drops maple syrup,almonds,coffee

postworkoutrotien shake,1c.oatmeal,p.butter,soymilk

meal3:whole wheat pasta,leanmeat sause,veggie sticks

meal4rotien,apple

meal5:chicken breast,veggies,squash,1'2c.B.rice

meal6lan yogert,1'2scoop protien

shoulder day..my fave day

noms, I would suggest to remove the peanut butter in your post-workout meal. Peanut butter (fat) slows digestion and you really don't want that post workout, you want the nutrients to get as fast as possible to your muscles. I would move it to meal 6 instead.

Also, you should have a protein source in your first meal at least 20g, I would review this meal: more carbs and more protein.

One more thing: how many protein is there in your leanmeat sauce? is there at least 20g? Maybe add protein. I try to have at least 20g of protein at every meal.

[noms]

Thanks helene, I will get on that trying to change up my diet.. Ive really been working on it, its harder then i think! lol...So 20grams of protien in each meal hey, do you think you chould show me kinda what that looks like. I'ne been using the fitday.com site and its really helping me.

Leg day
1legged squats
legpress
ham curls
leg extensions
calves

off 2 work meals later I guess.

[aprilai]

Leg day
1legged squats
legpress
ham curls
leg extensions
calves

instead of the ham curls and leg extensions, why don't you do lunges, squats or goodmornings/SLDL?

[noms]

Im doing 1legged squats/lungs whatever u want to call them, there doing me awsome I get the best burn from them then leg press right after that kills my legs, and Im really wanting to focus on my hams and quads..I get great growth from that.I will change u2, 2leg squats in a few weeks!

[noms]

meal1:1cup oatmeal,3/4rasins,soymilk,peanutebutter
meal2:cottagecheese,yougert,protien mixed in
meal3:chicken,blackbeans in brownrice,squash
meal4:can of v8..hmmmIm hungery but at work.30min till go time
meal5:wheat wrap with chicken,veggies
meal6rotien with 1/2tablepeanute butter
meal7:hmmm...dont know taking bus to see the man(what to eat),no computer till wed...

question do you think Im getting to much natural peanute butter, Im starting to eat 1-2tablespoon a day.. maybey i should not eat so much or is it ok..its good fat a protien but I just dont want to over eat on it!

[noms]

Im back now form kamloops, nice to see the man, he asked me to marry him!!! I said yes of course.

I think my diet want kinda crappy although I did try to keep on things, while getting a chest cold at that. so tommorw Im back at this agian, I my be getting sponserd for a fitness comp. I have to see how things go though, I want to do lite wieght class 4 bbuilding, I hope I wioll have enough time.

anyone want to help me out so so thats so much, My weight is 145lbs, about 18-20%BF, and Im 5'5..I just hope I get better this week so I can train harder I hate being sick..

p.s I know I have alot of work to do, comps, in may

[noms]

430am up to go to work.coffee
meal#1;1/2cup soy milk,1wheatabix,groundflax seed
snack;apple
meal#2;1/2homemade yougert,1/2lowfatcottagecheese,1/3cup high protien granola
meal#3;protiendrink,bannan..after i train chest
meal#4;cantuna,veggies,2ryecrackers
snack;protien drink
meal#5;chicken,veggies,salad
b4 bed snack;protien with 1table p.butter

training;30 minspin class, 15min ab class
chest day
incline DBpress 4sets
flatbench BB 4sets
incline cables 4sets
lowpully cablecrossovers 4sets
calves;seated calves 4set;15-20reps