Introduction & Need Help

[lil_death]

First off, let me start by introducing myself. My name is Denise and I've been working out for close to 5 years now. I've been lifting with a more serious edge for about a year, or so. I'm one of those who as a child was overweight. I weighed between 120 - 125 and was a size 10 upon my high school graduation and on my 4'11" frame, looked a bit chubby. I lost the weight and gained over the years until I finally fell into a deep depression between 1999 and 2001 where I gained at my max 180. Yeah... I was fat. I decided to start healing myself emotionally and mentally and finally moved to a better place. Ate healther (started off low-carb, mostly meats, fish, veggies, fruit and protein shake in the morning) and started cardio, later adding lifting. By the end of 2002, I was able to get myself down to 120 and a size 5.

My cardio usually consists of speed walking, occasionally running on the treadmill during the winter and rain and I kickbox which I love (up until my shoulder hurts... just found out to be spur). My weight lifting had changed from circuit training to per body part per day. I lift for about a half an hour to 45 minutes a day and usually attend kickboxing for an hour to an hour and a half (depends on the day... it's a schedule)with days off of kickboxing consisting of 30 to 45 minutes on the treadmill speed walking between 4.3 and 4.5 mph sometimes adding 6.0 mph running intervals for 2 minutes for every 5.

Well... I've been struggling as of late, so here comes the "I need help part". I've been trying to trim and dying to compete in a figure competition, but I also work and attend college, so it's rather difficult. I can't afford a personal trainer or dietician, or do loads and loads of cardio like most people who have time, however I still get in my work outs (I'm a total fiend for that) and eat approx. 1300 calories, more or less per day.

I would like to be more toned than I am... I still weight between maybe 119 and 125, depends on the time of the month when I weight myself. I have a 28 1/2 waist and would like to be about 4 inches thinner, if at all possible (my sister doesn't seem to think it will be due to excess adipose tissue and skin that I have and only surgery could fix, she's an RN on to be an NP soon and she also kickboxes and lifts, but has a tighter body that I'm completely jealous of... she's 2 inches taller than I and weighs about 5 to 10 lbs lighter than me... how fair is that), but I'm determined.

What can I do to lose more inches? I'm literally obsessed with how I look and even made an appointment with a plastic surgeon for a consultation to see if in fact I would need surgery or if this could be done through more working out and better diet (as if it isn't clean enough).

Supplements are: whey protein, whey protein isolate, multi-vitamin, calcium, Tonalin CLA, glucosamine, krill oil (I have to take it for gloomy days), chromium, vitamin C.

I also am unable to do push exercises of any kind for who knows how long, due to the spur on my left shoulder... so that sucks. I'm still tryign to figure out what I'm going to do for shoulder day and chest day.

Hope I gave enough info.

Thanks

Denise

[terracotta]

welcome

You can start by going to my website - the link is in my sig

[BigTrans2006]

You are in the right hands now Lil'D, these wonderful women will take care of you.



I am almost 2 feet taller than you too Don't take it the wrong way though, I am almost 2 feet taller than everyone


Bye !

[rayteresa4]

What can I do to lose more inches? I'm literally obsessed with how I look and even made an appointment with a plastic surgeon for a consultation to see if in fact I would need surgery or if this could be done through more working out and better diet (as if it isn't clean enough).

Denise -

Ok, I too at one point made an appointment with a surgeon, and then decided to just wait and make sure it was really what I wanted. Plastic surgery is very expensive, and may not be the ONLY thing that will help you. Often times I think as women, we are overly critical of ourselves always comparing ourselves to other women who have completely different body types than us.

Everyone is different Denise, but keep this in mind - if you have or are considering a plastic sugeon, you can certainly afford a personal trainer with a lot more ease. I m not sure where you live, but what I might suggest is finding a trainer in your area that actually competes in bodybuilding or figure. I have found one that does both, and she is also a nurse, certified nutritionist, and PT and Exercise Specialist. So I suppose I lucked out.

What I might suggest as a mother of two with a full time job, and other such obligations, and lack of time is this:

Increase your cardio - this is going to burn the fat,
Lift heavier, or more reps and sets. Change it-up a bit. What I mean is instead of doing 3 sets of 10, do 4 sets of 15 or 12. the next week for that same body part, decreast the reps by two and increase the weight if you can.

e.g - 1st week 4x15 reps, 2nd week 4x12 or 10 reps, third week 5x5 reps - heavy weight

Then you would start over again with high reps to low for another six weeks. Then change your workout routine and lifts...if you email me, I can send you some sample workouts as well. rayteresa4@comcast.net .

Cardio - try to do at least half hour a day...if you can squeese in more each day, maybe at different times during the day then do so. Sometimes our body gets used to the routine we are in, and it needs a change. You could also try eating more carbs on a couple of days, and then back down to lower carbs. Increase your protien intake, and be sure you are getting the rest you need.

Again, if you want to email me, I can send you some sample workouts with the alternating reps. I hope I was of a little help. Hang in there and stay focused. You will get where you want to be.

[SwellGirl]

Hi Lil' D,

I'm new to the forum, not so new to working out but am still learning. Ray Teresa gave you great advice to shake up your workouts and for what it's worth, I too am seriously short--4'9 1/2, so there! I've been studying the forum since joining just this month and have decided that as long as I eat clean I can actually eat a heck of a lot more than I thought. So, I wonder if 1300 calories is actually too low for you. I've upped mine to 1800-2200 and at first it was terrifying but I feel so much better. I have to say I'm still nervous, it's only been about 2 weeks, but I've got a sneaking suspicion that it's working. Also, it's not the amount of time you spend working out but the intensity--so if you devote 30 minutes to cardio (and many don't feel that anyone needs more than that) then try HIIT--high intensity interval training. Bust a** for 1 minute, slow down for a minute, keep it going like that for 15 minutes + 5 min. warm up & cool down. What you want to do is continuously surprise your body--don't do the same workouts (even cardio) each time.

Above all, have patience. The body is stubborn--where you gain fat most easily takes the longest to let go!

Cheers,
SwellGirl

[lil_death]

Thank you so much for your help.. i was thinking HIIT and I know my boyfriend has quite a few of those routines stacked up somewhere, so I was going to ask him about them this weekend (we only see each other on the weekends). That lucky bastard and his mother, sister and grandmother have fast metabolisms and don't always eat clean (aside from Jeff, my boyfriend, he eats clean and consumes 4300 calories a day, weighs a solid 175.... and he's pretty much cut... bastard).... at any rate... some of you suggested doing 30 min of cardio, like as if I haven't been doing any, so... let me clarify my day

Usual meals throughout the day

7 - 2 scoops whey with 8 oz soy milk and 1 slice low-carb toast
10 - 1 scoop whey with water and some type of fruit
1 - 1 whole can solid white tuna with some form of green veggie or salad greens (usually 1 c. of veggies, 2 to 3 c. salad)
4 or 5 - 4 egg whites, 1 piece low-carb toast
8 or 9 - either post workout meal, or some type of meal that usually consists of lean protein with veggies
(after I lift) - 2 scoops protein with either milk (for carbs) or oatmeal, or some type of healthy carb

Workouts... when shoulders feel OK

Monday - Either 1 1/2 hours of muay thai (kickboxing)... yes, believe me, totally high intensity... these classes usually consist of each person getting about 25 to 30 minutes of kickboxing with 3 minute rounds and 15 second rests.. each minute a combo is changed, or if we are advanced, can switch up between combos, or what have you. We hit pads... meaning... what you see in Ultimate fighter is basically what we do, just not all day. One person holds pads, while the other works out... of course it is up to those who hold pads to motivate and up to the person working out to stay motivated and work out as hard as they possibly can... as fast, or as hard as they can... basically, as my sensai brother-in-law would say, "empty your tank"... I'm always on the floor trying to catch my breath after each round... it's pathetic, but i'm very serious about my training in kickboxing, always asking questions, always in the right fighting stance, making sure my moves are done correctly
Chest day thereafter... but I'm going to have to find some new exercises that don't require pushing, due to a shoulder spur

Note: days that my shoulders hurt, I'm usually either outside speed walking with my parents, speed walking/running with a friend (either for 5 miles), or on the treadmill for 45 minutes at intervals between 4.0, 4.5 and 6.0 mph also, my brother-in-law also will incorporate at the end of each class either abs, plyos, or calisthenics

Tuesday - kickboxing for an hour followed by back day

Wednesay - kickboxing for an hour followed by leg and ab day

thursday - kickboxing for an hour and shoulder day (gonna have ot make changes for that as well due to spur)... sometimes I rest from lifting, I switch up between thursday, Fridays and Saturdays

Friday - treadmill for 45 minutes when I'm home and not visiting Jeff (he lives an hour away), otherwise if Jeff and I workout, he makes me do some type of cardio that he got from a book written by a boxer... it's pretty intense and leaves you shaking followed by arm and ab day

Saturday - kickboxing, or something active like intense uphill hiking now that it's nice out, or running... just something

sunday - rest or doing something active and fun

My lifting for the past year had been focused on low reps, heavy weight. In other words, about a year ago, I could only lift 80 lbs for chest struggling... now... I can bench about 125 lbs. a bit much for someone who wants to compete in figure and not body building, but I notice more gains on my chest that I didn't notice before, so I'm wondering if that's what I need particularly for my chest. My legs gain mass quickly, so those I have to be very careful with... especially my calves... yet they're not cut. Again, wondering if it's from all the weight I lost. Arms seem to have gained quite a bit, but I also lifted 30 lb dumbbells for each arm... then I went to one week doing 30 to another weekd doing 20 to 25. Shoulders aren't as defined as I'd like them... they seem to gain less but it's difficult with a spur. and don't get me started on abs. I can stick to an intense ab routine and not see gains (or losses in this case). I could drop a 15 pound medicine ball on my stomach for 2 minutes with no problem, but you wouldn't be able to tell I could.

I do have pictures up on myspace for those who may want to take a look.... maybe that will help a bit... I just want to get cut... you know? I do still have about 20%bf I believe. Dont' know what more to do.

Well... here is my account at myspace http://www.myspace.com/battledragon (don't ask)... thanks again for all of your suggestions... I have recently e-mailed my boyfriend for his thoughts on getting more serious... maybe I actually have to sign up for a competition to get more motivated...

As far as personal trainers... I really don't thikn I could afford one in my area... i'm from Western Mass, so... there are a lot of people just out to get money anyway and tell me to shop at a friend's store for supplements, because I'll "get a great deal"... I've gotten the best deal at *** Nutrition.

I will definitely try upping my cardio... maybe do one in the morning like the treadmill and then attend kickboxing later. And maybe even try HIIT, as long as it's somethying that I like... I'll usually get lost in it. I have sports anxiety, so... when I work out, i lose my breath quick... it may also be asthma, but at any rate, I still go to kickboxing, but not as motivated to run... I quickly lose oxygen to my legs and my lungs... it's a bitch.

[rayteresa4]

lilD - sounds like you are in tune with yourself indeed...keep up the great work. After reading your daily routines, again the only suggestion I have is make sure to change things up...confuse your body. Works near every time.

Have a great day and keep up the hard work.

Teresa

[lil_death]

Thanks Teresa,

I really appreciate it. I will definitely try to change things up for confusion. Do you think adding more cardio on my caloric deficit is too much?

[rayteresa4]

Thanks Teresa,

I really appreciate it. I will definitely try to change things up for confusion. Do you think adding more cardio on my caloric deficit is too much?

Depends on what you are going for...I am in training for a body building comp, so I do a lot of cardio on very limited calories. Some days a lot less than you, and I am 5'7", currently 151lb. I think that if you add a little cardio one week, and go back to what you currently do another, it might be just enough to keep your body guessing. I do not think the added cardio will hurt you, just listen to your body, and do not do it for too long a period of time unless you are preparing for a comp...then you really don't have any choice if you want to get within the range to have a chance to win, or place.

anyway, I hope I have been of some help. I will keep watching - maybe you could start a journal...have a great day.

[lil_death]

Depends on what you are going for...I am in training for a body building comp, so I do a lot of cardio on very limited calories. Some days a lot less than you, and I am 5'7", currently 151lb. I think that if you add a little cardio one week, and go back to what you currently do another, it might be just enough to keep your body guessing. I do not think the added cardio will hurt you, just listen to your body, and do not do it for too long a period of time unless you are preparing for a comp...then you really don't have any choice if you want to get within the range to have a chance to win, or place.

anyway, I hope I have been of some help. I will keep watching - maybe you could start a journal...have a great day.

I was thinking of starting a journal, but there are days where I forget to write in it, or don't have the time to (especially with summer classes coming up). But I'll definitely consider it. Maybe I'll take some pictures this weekend and have you guys take a look at them and give me your opinion on how much I have to work? I'm not sure if any of you would know as I do not know if any of you have competed before and know what to look for (aside from you Teresa)... I'm currently thinking of competing in one of the listed NPC competitions for figure. It's located in Hampden, CT and it will be in November.

[rayteresa4]

Sounds great LilD...you will fina that there are a lot of women here on the site that have in fact competed many times...this is my first competition, and so i am still learning also, however the information I provide is direct from my trainer who is a pro-bodybuilder for the INBF...actualy WNBF now. You will get the help and constructive criticism you need.

I too will go for a few days sometimes not posting to my journal, so don't worry too much about that.

[lil_death]

Sounds great LilD...you will fina that there are a lot of women here on the site that have in fact competed many times...this is my first competition, and so i am still learning also, however the information I provide is direct from my trainer who is a pro-bodybuilder for the INBF...actualy WNBF now. You will get the help and constructive criticism you need.

I too will go for a few days sometimes not posting to my journal, so don't worry too much about that.

Thanks. and sorry for the late response. I've been SUPER busy.

[terracotta]

you are doing TOO much cardio as it is.. don't add more.

If you are stuck, increase your calories, I doubt you are eating enough to support all of that cardio (your body will fight against you if you aren't eating enough).

edit: and if you want more responses to your q's post them in training or nutrition.. not many people check the general female bbing threads.

[LiftingIsLife]

Please, for your own health and wellness, try every possible avenue BEFORE
undergoing surgery. that should be the VERY last option.

best, and good luck,
~Lifer

[lil_death]

Please, for your own health and wellness, try every possible avenue BEFORE
undergoing surgery. that should be the VERY last option.

best, and good luck,
~Lifer

Trust me, I have. My only option to cutting down at this point would probably be starvation for days, because it doesn't matter whether I increase cardio, or leave it the same, increase calories or decrease, it seems I can't win. I've already given up forgoing figure competing. I would just end up being super humiliated.

[terracotta]

Trust me, I have. My only option to cutting down at this point would probably be starvation for days, because it doesn't matter whether I increase cardio, or leave it the same, increase calories or decrease, it seems I can't win. I've already given up forgoing figure competing. I would just end up being super humiliated.

your eating habits are off.. I HIGHLY recommend you get a copy of burn the fat feed the muscle, this will explain everything to you. NO ONE is hopeless! You can read a review of it at http://terracotta2.googlepages.com/bffmreview

I really feel that it would help you get past your plateaus.

[lil_death]

your eating habits are off.. I HIGHLY recommend you get a copy of burn the fat feed the muscle, this will explain everything to you. NO ONE is hopeless! You can read a review of it at http://terracotta2.googlepages.com/bffmreview

I really feel that it would help you get past your plateaus.

Yeah, I've been considering getting that. I keep forgetting about it. The initial consultation was about the excess skin on my stomach... I wasn't looking for an easy way out and definitely wasn't looking towards lipo (which I just found out that's what janet Jackson's secret is before each of her tours)... I seriously needed my breasts lifted (no exercise in the world would lift these puppies, trust me) and I have "hang over" on my lower tummy area. My consultation went well and the surgeon wasn't pushy by any means. My RN sister also went with me, because she wanted to be there (also to make sure this guy wasn't a quack and wasn't someone who'd push me into an immediate decision). She was impressed with how nice he was. He basically said I have very little fat on my belly, so no lipo required, which was a relief, because I wouldn't want drains (disgusting)...

At any rate, just wanted to be sure everyone knew the reasons behind what I need to get done. My skin isn't bouncing back like I had hoped. I do abs and everything, and no changes (my stomach is just ever so slightly more toned), but there's nothing more that can be done. I've exhausted all options, basically. If I do decide to go ahead with it, it won't be until December/January... the tough part would have to be the no lifting, no exercise for weeks.

[lil_death]

So, I just got Burn the Fat, Feed the Muscle. Now I just gotta find the time to read it. I lack a lot of time... only time I have to myself is sleep and work out... the rest is spent on classes and work.

[terracotta]

right.. it is long, but well worth the read..

[Mom2Lots]

Yeah, I've been considering getting that. I keep forgetting about it. The initial consultation was about the excess skin on my stomach... I wasn't looking for an easy way out and definitely wasn't looking towards lipo (which I just found out that's what janet Jackson's secret is before each of her tours)... I seriously needed my breasts lifted (no exercise in the world would lift these puppies, trust me) and I have "hang over" on my lower tummy area. My consultation went well and the surgeon wasn't pushy by any means. My RN sister also went with me, because she wanted to be there (also to make sure this guy wasn't a quack and wasn't someone who'd push me into an immediate decision). She was impressed with how nice he was. He basically said I have very little fat on my belly, so no lipo required, which was a relief, because I wouldn't want drains (disgusting)...

At any rate, just wanted to be sure everyone knew the reasons behind what I need to get done. My skin isn't bouncing back like I had hoped. I do abs and everything, and no changes (my stomach is just ever so slightly more toned), but there's nothing more that can be done. I've exhausted all options, basically. If I do decide to go ahead with it, it won't be until December/January... the tough part would have to be the no lifting, no exercise for weeks.

Hello
I am new here and have not posted much BUT for all the questions
anyway I just wanted to let you know that I went through the big tummy tuck thing because I had twins and my stomach muscles where seperated and no amount of crunches was going to put them back. anyway I did ok and healed very nicely and because of it I wanted to get my body back into better shape
oh and your part about your sagging puppies LOL well I breastfeed "7" babes and would never take back that time it was well worth it anyway I "thought" my puppies would never ever ever get back up LOL but guess what they are!!!!!! I am truely shocked but I have been doing chest workouts for about 2.5 mths now but started to get very serious for almost 2 weeks and I can see a huge difference. so my opinion is wait on the breast thing because surgery does come with chances of scars and that is awhole other thing.
hope I helped
Leslie

[lil_death]

I've been waiting for 4 years and have seriously lifted for 2, not that I wasn't ever serious... more so than before I meant to say. I do chest exercises up the wazzoo (had to slow them down a bit as of late do to the "no pushing exercises policy" for a shoulder spur) and have done them up the yin yang. Tried various ways... lifting heavy (power lifting), lifting lighter... more reps, less reps... you name it... I"ve done it. My "fold" for my breasts is also higher than most womens, thereby causing more sagging than would've normally had. I've waited long enough... It takes me 10 minutes to literally play with my breasts to get them into a dress, sports bra, or bathing suit properly. You can see skin hanging off the side (abnormally huge amounts of skin... and it's skin... not boob). If you ahve other suggestions, feel free to let me know, but at this point... after exercising, losing weight, and the whole bit for 6 years... there's nothing more that can be done. Even ask my sister, my physician, the surgeon... what have you.

[terracotta]

do what you have to do dear.. some people have permanent loose skin, it is true.

[Mom2Lots]

you know when I posted my reply I never once thought that maybe you are probably alot bigger on top then me sorry about that.
I do know what it feels like to have that loose skin that you just cannot see past, because along with my stomach muscles needing fixing after the twins I too had the loose skin that was not going to go away. I seen lots of Dr.s and talked with people from the Gym and they all said the only way to get rid of it is Tummy Tuck.
anyway I felt bad for telling you to hold off on the top, see I am only a "B" so not much to lift yah know what I mean LOL

So when does your Dr think he/she could do this for you??

[lil_death]

Well, basically, whenever I'm ready to. I figured, if I do decide to go through with any of it, it would be during our winter "break", since there's some recovery time that is needed. I am currently a C cup and was probably above a D at my heaviest... was just in denial. I did find out from the Dr. that my breast "fold" is higher than most women, so... there you have it.