Ok....so I figured that I'd start a journal to help me stick to my plan and track my success. I've been lifting for two weeks now although i lift on and off every now and then, I never stick to it - but this time is different.
I'm not gonna be posting my weight often because the scale and I have had a very long battle and I prefer not to deal with the scale - save once a month.
I want to lose some fat and gain some muscle - I do alot of cardio because I love to run distance and I plan to compete in a couple races this summer. My running is pretty low mileage as of now since it's winter here in NJ and it's simply too cold, windy, and snowy to get out and run all the time. I despise treadmills.
I'm 5'3" and was 116 lbs on Feb 7.
I plan to eat 5 or 6 meals a day for 1500 calories. As clean as I can - working 20 hours a week and going to school full time doesn't give me many meal planning options.
Thanks for the compliment! I'm really looking to get stronger and gain more definition, as well as improve my running. I'm a weakling which you'll see when I start to post numbers - but i've got to start somewhere!
a 4 way split MIGHT be useful for someone who is already competing in bb, for you it is a waste of time. try a full body since you are a runner.
it looks like you have conflicting goals. what distance do you race?
a description of the actual lifts you do will tell a lot more about the quality of your program than a list of the body parts you think you are training.
get out of the habit of thinking of your body as a collection of parts. your body is a synchronistic and holistic system. train it that way. this is especially important for performance athletes such as runners.
you need to schedule your training runs, not just fit them in, if you are serious about racing.
you have as many meal planning options as you make for yourself. MANY person's who work and go to college eat right, so can you.
With all the running you like to do, you will have to eat more to add any muscle. I'd say at least 2,000 calories per day. It's tough to put on muscle and distance run. I'm not knocking what you're doing, however. Distance running is great. I think running a block is distance (LOL) but my hubby thinks a 10 mile run is just a normal thing to head out and do.
"For God hath not given us the spirit of fear; but of power, and of love, and of a sound mind." 2 Timothy 1:7
GO COCKS!! 11 Wins and Outback Bowl Champions!!! Kicked ClemPson's butt too. :-D
Ok. To answer some questions - I'm looking to race 10K's. I don't normally race, I just like to run, but I miss the competitiveness of highschool sports - I'm 20 and a junior in college. I'm not running that much recently (only about 3-4 miles, 3 times a week) since the weather is bad, so I don't think I need to increase to 2000 calories yet, but we'll see how things start working out - I don't exactly know what my body needs to maintain since I've had some problems with eating habits in the past (I'm purposely being vague here). I'm willing to adjust to see what kind of results I get - you know, the old trial and error.
I also, unfortunetly, have to train two days in a row since I have no time on Mondays or Thursdays - I live an hour from my school and am stuck there for 12 hours on Mondays and Thursdays. I also have a long commute to work so this is the only way I can fit everything in, or else I'd have to skimp on sleep since I get home late and already get up early for work in the morning. Not to mention I take 16-17 credits a semester and maintain a 3.9 GPA - so school work also takes up time.
My goals are basically to reduce my bodyfat percentage and gain some strength since I'm a weakling. I don't know if those are conflicting - but I'm sure if they are, someone will tell me. I'm going to try to eat as clean as possible, but for the days when I'm at school all day, it's not easy to find ways to get natural food that can sit in my car for hours and hours - and plus, I'm a vegetarian.
About my workout routine, I do 3 sets of a weight I can do for 7-10 reps. Except for calves and abs - mostly because I can't hold more than 30 lbs in each hand without it killing my shoulders to do the calf raises. Keep in mind that I'm still testing the limits of my strength and adjusting accordingly.
Today's Workout:
Abs (note: i don't know all the correct terminology.. yet)
- Reverse Crunch: 3 sets of 20
- Twisting Crunch: 3 sets of 20
- Crunch: 3 sets of 20 w/ 10lb medicine ball
Calfs
- Calf raises: 1 set of 20 w/ 20lbs in each hand
2 sets of 20 w/ 30lbs in each hand
Hi Steff,
I concur that you already have a nice figure so working out will probably aid you much quicker than for others who have to lose excess weight. A few thoughts:
You can workout any number of days in a row. The key is making sure that you have time off each week.
Your split is a little odd. If you are lifting 4 times a week, I would do:
Legs/Calves
Back Bis
Chest Tris
Shoulders Abs
This should enable you to hit each part once a week and adequately split things up. Having a day just for abs and calves is kind of a waste. In that case, you would be better off just doing a 3 day split.
You should watch your nutrition closely. I would aim for 20 calories per pound of *desired* body weight while doing a 50-30-20 split (carbs, protein and fat). I trained a runner like yoruself a few years back and this worked well for them. However, everyone is different.
Ok. To answer some questions - I'm looking to race 10K's. I don't normally race, I just like to run, but I miss the competitiveness of highschool sports - I'm 20 and a junior in college. I'm not running that much recently (only about 3-4 miles, 3 times a week)
ANY running you do is going to slow down the progress of your strength and body transformation goal.
since the weather is bad, so I don't think I need to increase to 2000 calories yet, but we'll see how things start working out - I don't exactly know what my body needs to maintain since I've had some problems with eating habits in the past (I'm purposely being vague here). I'm willing to adjust to see what kind of results I get - you know, the old trial and error.
I also, unfortunetly, have to train two days in a row since I have no time on Mondays or Thursdays - I live an hour from my school and am stuck there for 12 hours on Mondays and Thursdays. I also have a long commute to work so this is the only way I can fit everything in, or else I'd have to skimp on sleep since I get home late and already get up early for work in the morning. Not to mention I take 16-17 credits a semester and maintain a 3.9 GPA - so school work also takes up time.
that makes no sense at all.
first you need to prioritise your goals, put a percentage on each one according to it's importance to you.
My goals are basically to reduce my bodyfat percentage and gain some strength since I'm a weakling. I don't know if those are conflicting -
they are. that does not mean you can not do both. it only means the progress of each will be slowed down by however much effort you put into the other. that is why you have to decide on how important each one is.
but I'm sure if they are, someone will tell me. I'm going to try to eat as clean as possible, but for the days when I'm at school all day, it's not easy to find ways to get natural food that can sit in my car for hours and hours - and plus, I'm a vegetarian.
you really are trying to make it impossible aren't you? read what mike mahler has to say about training and vegetarians.
About my workout routine, I do 3 sets of a weight I can do for 7-10 reps. Except for calves and abs - mostly because I can't hold more than 30 lbs in each hand without it killing my shoulders to do the calf raises. Keep in mind that I'm still testing the limits of my strength and adjusting accordingly.
Today's Workout:
Abs (note: i don't know all the correct terminology.. yet)
- Reverse Crunch: 3 sets of 20
- Twisting Crunch: 3 sets of 20
- Crunch: 3 sets of 20 w/ 10lb medicine ball
Calfs
- Calf raises: 1 set of 20 w/ 20lbs in each hand
2 sets of 20 w/ 30lbs in each hand
I'll update later with my food intake.
drop that nonsense. do not try to do direct ab training, noobs never do it right.
Hi Steff,
I concur that you already have a nice figure so working out will probably aid you much quicker than for others who have to lose excess weight. A few thoughts:
You can workout any number of days in a row. The key is making sure that you have time off each week.
each week? why each week? for the sabbath? why not each month? or each presidents birthday?
you have NO IDEA what you are talking about. recovery has to do with what your goals are and what your workouts are like. that is all.
Your split is a little odd. If you are lifting 4 times a week, I would do:
Legs/Calves
Back Bis
Chest Tris
Shoulders Abs
This should enable you to hit each part once a week and adequately split things up. Having a day just for abs and calves is kind of a waste. In that case, you would be better off just doing a 3 day split.
You should watch your nutrition closely. I would aim for 20 calories per pound of *desired* body weight while doing a 50-30-20 split (carbs, protein and fat). I trained a runner like yoruself a few years back and this worked well for them. However, everyone is different.
Best,
Geoff
"split is a little odd"?
i say it is quite typical, and totally useless.
if "everyone is different" then there is no way anyone can give advice or instruction, right?
bscrusher, how about you stop posting in this thread because you're an ass. i'm sure I speak for steph when saying your criticism isn't helping anyone. pull the stick out of your you know what and calm down.
bscrusher, how about you stop posting in this thread because you're an ass. i'm sure I speak for steph when saying your criticism isn't helping anyone. pull the stick out of your you know what and calm down.
lol! you might be surprised how calm i am.
you noobs crack me up. i WILL stop posting in this thread when people stop asking for advice or when people stop posting b.s.
that is how forums like this WORK.
AMAZING isn't it?
btw, how are you so SURE that you "speak for steph" is "steph" your hand puppet?
Her goals are not the same as your goals. She loves to run. She wants to lift and gain strength at the same time. DOn't come here telling her not to. Advice is not the same as criticism in this case. By being an ass, you are not helping anyone. I'm finished posting in this thread. Until you stop being so rude, I'd hope you do the same.
She loves to run. She wants to lift and gain strength at the same time. DOn't come here telling her not to.
...and please copy and paste where i "tell her not to".
Advice is not the same as criticism in this case. By being an ass, you are not helping anyone. I'm finished posting in this thread. Until you stop being so rude, I'd hope you do the same.
you really have no idea what you are talking about. i suggest you go back and actually READ this thread. it is obvious you have not.
Thanks for sticking up for me Jeff. As for you bscrusher, I've looked around and see your criticism in everyone's journal, yet you offer no advice. If you want to help me, then step off your soap box and tell me what you think I should do instead of saying things are useless and leaving it at that.
1.) Any running will slow down my goal? That's perfectly fine with me, I'm not in some mad rush to shed fat and build muscle as soon as possible. I like to run, it's theraputic for me, and let's not forget the heart is a muscle worthy of training as well.
2.) You said my statement about having to train 2 days in a row because I don't have time otherwise made no sense. It makes perfect sense. I'm at school from early in the morning until late at night on Mondays and Thursdays, I have to wake up very early on Tuesdays and Fridays, so I am not able to lift unless you advocate getting 4-5 hours of sleep.
3.) I'm a vegetarian. I don't give a crap about what anyone else says about it. It's good for the environment, it's good for the animals, it's good for me. I couldn't give a damn about what Mike Mahler says about being a vegetarian.
4.) You say not to do direct ab training b/c "noobs never do it right" - why don't you stop talking down to me and tell me what to do instead then.
5.) If my split is completely useless (although I'd tend to think doing nothing at all would be the only thing to qualify as completely useless) then tell me what split isn't completely useless.
If you're going to come here to help me out then why don't you actually offer some advice.
Last edited by Stephiebobeffi; 02-21-2005 at 06:56 PM.
Hi Stephie. I am just wondering what type of vegetarian you are? If you are not a vegan than there is nothing to worry about as far as getting protein. If you are a vegan, you can supplement your diet with soy protein powder.
You are not going to make very significant strength gains if you are running a lot. I am not just trying to be negative! Also, make sure you are getting enough calories! If you are running and strength training and only eating 1500 calories a day you will burn out quickly and not be able to meet either goal. I would suggest running or strength to be your main goal and then tailor everything to that.
Thanx for the advice. I was vegan for about a month, but soon realized that it was triggering an eating disorder relapse, so I went back to being an ovo-lacto vegetarian. I've struggled with some eating problems in the past - to the point where I've gained weight on less than 1000 calories a day. I've been recovery for quite some time and my metabolism has bounced back alot, but I'm not really sure where it operates now. I don't want to gain any weight so I'm starting with 1500 calories. If I need more, I will eat more. My mileage will probably remain fairly low until the weather breaks - so i'll focus on lifting until then.
I'd recommend increasing your calories about 100 calories every month - aim to be at 2000 calories for running season. I am a student as well, I do no cardio, and I lose weight on less than 2000 calories per weekday, 1800 on weekends. (5'4, 120 lbs, 23yo)
Since you are ovo-lacto you can get lots of protein from eggs and cottage cheese. Do you have an account on www.fitday.com ? If not get one, at let us know your macro breakdown. You need at least 1 lb of protein per pound of bodyweight. If you are low then get some soy protein.
I peeked at your diet. It looks like you are hardly getting any fat. You shouldn't have so many fat free things in there.
Last edited by terracotta; 02-21-2005 at 07:34 PM.
One thing you probably missed bsc is that she hates treadmills and does not run in winter. So perhaps she can go for the muscle for a couple months. Steph, you need to increase your muscle to increase your metabolism.
Thanks for sticking up for me Jeff. As for you bscrusher, I've looked around and see your criticism in everyone's journal, yet you offer no advice.
this is from my first post in this thread. if this is not advice i would very much like to know what you think it is.
do not lift two days in a row.
do not train 3 days in a row.
a 4 way split MIGHT be useful for someone who is already competing in bb, for you it is a waste of time. try a full body since you are a runner.
If you want to help me, then step off your soap box and tell me what you think I should do instead of saying things are useless and leaving it at that.
1.) Any running will slow down my goal? That's perfectly fine with me, I'm not in some mad rush to shed fat and build muscle as soon as possible. I like to run, it's theraputic for me, and let's not forget the heart is a muscle worthy of training as well.
2.) You said my statement about having to train 2 days in a row because I don't have time otherwise made no sense. It makes perfect sense. I'm at school from early in the morning until late at night on Mondays and Thursdays, I have to wake up very early on Tuesdays and Fridays, so I am not able to lift unless you advocate getting 4-5 hours of sleep.
that makes no sense either, all you see is obstacles, start looking at your life as oppurtunities. it is pointless to try to schedule a training program when you do not know anything about training and you can not even articulate your goals.
3.) I'm a vegetarian. I don't give a crap about what anyone else says about it. It's good for the environment, it's good for the animals, it's good for me. I couldn't give a damn about what Mike Mahler says about being a vegetarian.
you are SO lazy. that is your big obstacle. go read what mike mahler writes before you start bitching.
4.) You say not to do direct ab training b/c "noobs never do it right" - why don't you stop talking down to me and tell me what to do instead then.
i can not tell you what to do until you decide on a goal.
5.) If my split is completely useless (although I'd tend to think doing nothing at all would be the only thing to qualify as completely useless) then tell me what split isn't completely useless.
see above.
If you're going to come here to help me out then why don't you actually offer some advice.
One thing you probably missed bsc is that she hates treadmills and does not run in winter. So perhaps she can go for the muscle for a couple months. Steph, you need to increase your muscle to increase your metabolism.
you are right. treadmills and other cardio machines kill brain cells.
she could also do what REAL athletes do, and run through the winter.
BSC. please don't post in here anymore. I don't need someone who knows nothing about me coming in here and calling me lazy or not a "real" athlete, whatever your definition of a "real" athlete is. Perhaps I can go out and run in the 6 inches of snow that's out there and hopefully sustain an injury since it's dark out at 5:30pm as well - and I don't get home from work until then.
Maybe I could also stop being so lazy and seeing obstacles and bring my all my gym equipment into my car, I could lift during the commute so that I'm not lifting two days in a row! I've articulated my goals by saying "i want to lose body fat" and "i want to gain strength". I'm sorry if that's too difficult for you to understand and that you're such a miserable person.
lol!!!!! you really have no idea what a public forum is, do you?
if you do not want someone to post on your thread then go buy a book made out of paper, and an ink pen, and write your little fantasies in there where nobody can see them.
I don't need someone who knows nothing about me coming in here and calling me lazy or not a "real" athlete, whatever your definition of a "real" athlete is.
actually you do need that, more than anything.
Perhaps I can go out and run in the 6 inches of snow that's out there and hopefully sustain an injury since it's dark out at 5:30pm as well - and I don't get home from work until then.
that is exactly how real athletes do it.
Maybe I could also stop being so lazy and seeing obstacles and bring my all my gym equipment into my car, I could lift during the commute so that I'm not lifting two days in a row! I've articulated my goals by saying "i want to lose body fat" and "i want to gain muscle". I'm sorry if that's too difficult for you to understand and that you're such a miserable person.
excuse me but you have not articulated ANYTHING. in fact you are purely INARTICULATE. every piece of information you have given has been laboriously coached out of you.
i assure you i am quite happy and content, thank you for your concern though, you are SO sweet.
Regardless of how safe it is.. this IS what athletes do. There were a couple long distance runners at my previous university who at every (1-2 hour) break between classes would run outside in shorts in snow down to -20. If it was below -20 they would wear jogging suits. What you have to do is find a place in town where it is well deiced. In the case of the people I was mentioning, they chose the university grounds as the snow was cleared and it was deiced.
My suggestion would be to seek out other runners in your area and get tips from them.
I can deal with only running a couple times a week. I'd rather stay injury free. I certainly am not a world class runner - I do it for enjoyment and am just going to compete in a couple races this summer.
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