My weighted lunge walk journey towardss sexy legs!

[UglyLegsGirl]

Here is how my diet looked for today,

If you guys could please help me evaluate it, I d appreciate it!







Coming up next:

My measurements

[UglyLegsGirl]

The aboove is just tooo give an idea of how many calories I am consuming while I am trying too cut right now
It isnt a split of individual meals, but in the next post or two, I will include those as well

[UglyLegsGirl]

Right on the belly button: 32.2 inches
Right below the belly button: 33 inches
Around the butt: 39.5 inches
Around chest: 33 inches w/o bra
Right below boobs: 27 inches
Right thigh On the topmost region: 23.5
Left thigh on the topmst region:23.5
Above knees- Right:16.2
Above knees- left- 16.6
Right and left calves: 12.5
Upper Arms- left and right- 12 inches

[twinnett]

Where are the veggies?? Calories seem mighty low!

[h@rdc0re]

Hun,
I must say your not eating nearly enough! If you dont like your legs (i seen them in ur pics and your legs look fine) but you probably want them more toned and less fat and eating less than 1,500 calories a day isnt going to do anything but put your body in starvation mode.

My advice to you would to not cut but clean bulk. Just cause it seems you dont have a weight problem but could use some real muscle that will tone you up...

You need more variety in your food choices and your getting too many calories from shakes.

Your diet is very unbalanced, but we can help

Eat AT LEAST 2,500 calories a day if your lifting

[UglyLegsGirl]

I am between 5 feet 2 inches and 5 feet 3 inches and 125 lbs

and they told me in the lose fat section of this forum that I should eat 1500 cals inorder to cut

I will include more veggies now on

But should my calorie intake be greater than 1500

thanks!

[lafemmeforte]

I'd say start yourself at around 1800 and go from there depending on results

[h@rdc0re]

Hun ... for one thing lol ... i wish you would change your name because i almost wrote back by using ur username but i dont want to use that because ur legs are fine. A lot of women have legs like yours. And trust me, your your own worst critic!

Anywho ... I could help you create a diet if you want to ... You need to eat more though. Your 125 lbs and your not overweight - by any means. You just want to be firmer and have leaner legs, correct??? Well cutting will not do that ... you want to be firm and low calorie diets promote binges and cheats and you end up restricting so much that you eat more and gain all the weight back ..........

What you need is a healthful plan with a good solid workout regimen ...

Eat lots of veggies, whole grains anf fruits.
Lean Meats, Nuts Seeds and Olive Oil
Remember fats are good as long as they are not saturated or trans
Avoid trans fats altogether
Keep youe saturated fat under 10g per day ...
But that really depends on your calorie intake ...
Keep sodium under 2,000 a day
Get most of your calories from carbohydrates.
Drink lots of water
5-6 meals a day to keep your metabolism up!

[h@rdc0re]

Originally Posted by UglyLegsGirl

I am between 5 feet 2 inches and 5 feet 3 inches and 125 lbs

and they told me in the lose fat section of this forum that I should eat 1500 cals inorder to cut

I will include more veggies now on

But should my calorie intake be greater than 1500

thanks!

I think if you eat 2500 calories a day and stay active and lift heavy ... this will give you a lot of room for muscle growth. Just my 2 cents... I honestly believe you could make huge progress as long as your active and lifting!

[UglyLegsGirl]

Originally Posted by h@rdc0re

Hun ... for one thing lol ... i wish you would change your name because i almost wrote back by using ur username but i dont want to use that because ur legs are fine. A lot of women have legs like yours. And trust me, your your own worst critic!

Anywho ... I could help you create a diet if you want to ... You need to eat more though. Your 125 lbs and your not overweight - by any means. You just want to be firmer and have leaner legs, correct??? Well cutting will not do that ... you want to be firm and low calorie diets promote binges and cheats and you end up restricting so much that you eat more and gain all the weight back ..........

What you need is a healthful plan with a good solid workout regimen ...

Eat lots of veggies, whole grains anf fruits.
Lean Meats, Nuts Seeds and Olive Oil
Remember fats are good as long as they are not saturated or trans
Avoid trans fats altogether
Keep youe saturated fat under 10g per day ...
But that really depends on your calorie intake ...
Keep sodium under 2,000 a day
Get most of your calories from carbohydrates.
Drink lots of water
5-6 meals a day to keep your metabolism up!

hehe its hard to change my name noow, coz the mod wont let me and i will have to make a new account
Plus this nick is motivating to me to see how I prove myself wrong
But you guys can call me Ria

THanks for the diet opinion, thats just so much foood, I never feel so hungry, but i am trying to up it sloowly

Yes that is very correct that I want firmer legs and replace the fat with muscle, I dont necessarily want my legs to be thing, but just very toned like yoours, no bumps at all

So this is what I will do as far as my workout routine is concerned-
5 days weights for an hour
3 days cardio for an hour
Cardio days- MWF Sat
Weights- M, T,W,Th, Sat
Thursday- Rest Day
So I will be in the gym on mondays and wednesdays and Sat for two hours

AS far as the weights are concerned, should I follow this full body routine or do lunges squats and deadlifts more often than other parts
M- Chest Biceps
T- Legs
W-Back Triceps
Th-Legs Shoulders
Sat-Legs

Thanks
Ria

[h@rdc0re]

Aw thank u hun
Do u got msn ??? by any chance i could talk to u better there if u want tomorrow or something
You look fine in ur pics

[UglyLegsGirl]

Originally Posted by h@rdc0re

Aw thank u hun
Do u got msn ??? by any chance i could talk to u better there if u want tomorrow or something

You look fine in ur pics

I ll download msn
I have a mac and this stupid thing has only aim
but suree i got your msn id, ill add ya tmmoorow
nite!
ria

[twinnett]

I would hesitate to advise you to make a huge calorie jump. I think raising them slowly and evaluating your progress as you go would be a good plan.

As for the training, I think a full body workout 3 times a week or maybe a push/pull or upper/lower would be good. I would not advise you to do an hour of cardio after weights. You don't need to do cardio that long. To shape up those legs, I would do HIIT for 20 min. 3 times a week instead. Just my 2 cents!

[terracotta]

ok.. I'm going to interject. Yes, Hardcore (Ashley), she is overweight. She is shorter than you too! And you would have to see her pictures.

Ria - Up your daily calories each week by 100 until you get to 1800, then stay there for 2 weeks. Then you can start calorie cycling.

Also, 3 days weights + 3 days cardio + 1 rest day would be better - one of

Mon/Wed/Fri - push/pull/legs
Mon/Wed/Fri/Mon - upper/lower/upper/lower
Mon/wed/fri - fullbody

with cardio on tues/thurs/sat. These routines are on my website. The first 2 under beginner, and the last one under intermediate.

[UglyLegsGirl]

Originally Posted by twinnett

I would hesitate to advise you to make a huge calorie jump. I think raising them slowly and evaluating your progress as you go would be a good plan.

As for the training, I think a full body workout 3 times a week or maybe a push/pull or upper/lower would be good. I would not advise you to do an hour of cardio after weights. You don't need to do cardio that long. To shape up those legs, I would do HIIT for 20 min. 3 times a week instead. Just my 2 cents!

Twinnett, what do you mean by a push pull workout, I know upper and lower body. are those other names for upper and lower.
So after weights for an hoour I should do 20 minutes of HIIT and on the remaining three days do an hour cardio?

Thanks
Ria

[UglyLegsGirl]

Originally Posted by terracotta

ok.. I'm going to interject. Yes, Hardcore (Ashley), she is overweight. She is shorter than you too! And you would have to see her pictures.

Ria - Up your daily calories each week by 100 until you get to 1800, then stay there for 2 weeks. Then you can start calorie cycling.

Also, 3 days weights + 3 days cardio + 1 rest day would be better - one of

Mon/Wed/Fri - push/pull/legs
Mon/Wed/Fri/Mon - upper/lower/upper/lower
Mon/wed/fri - fullbody

with cardio on tues/thurs/sat. These routines are on my website. The first 2 under beginner, and the last one under intermediate.

Hi Terra,
i will look up as to what calorie cycling is later.

SO are you saying that I should pick either of the three workouts yoou mentioned above right, not all three right?

Should I do 20 minutes cardioo on my weight days as well?

Thanks!
BR
Ria

[UglyLegsGirl]

Also Terra,

On your website, workout 1 should be on a different day and workout 2 should be on a different day right?

Thanks
Ria

[genevieved]

Ria, just a few sites on calorie cycling - some call it 'zig zag dieting'

http://www.diet-blog.com/archives/20...ss_plateau.php

http://www.findarticles.com/p/articl...18/ai_83343022

I am thinking of doing this soon - basically its just mixing up your calories to keep your body guessing... rahter than having a certain amount of calories day in day out...

HTH

[terracotta]

Yeah, one of those 3 routines. When it says workout 1 and workout 2 you rotate between the two.

I would avoid cardio on workout days.. 3x/week cardio is plenty.

For the cardio - 20 min HIIT or 40 min moderate intensity.

Calorie cycling - http://terracotta2.googlepages.com/caloriecycling

There is a writeup on HIIT on my site as well under health and wellness.

[UglyLegsGirl]

Originally Posted by terracotta

Yeah, one of those 3 routines. When it says workout 1 and workout 2 you rotate between the two.

I would avoid cardio on workout days.. 3x/week cardio is plenty.

For the cardio - 20 min HIIT or 40 min moderate intensity.

Calorie cycling - http://terracotta2.googlepages.com/caloriecycling

There is a writeup on HIIT on my site as well under health and wellness.

Do you rotate between the two on the same day or on different days, because 2 sets seem to be less, I will try it oout today

[terracotta]

ok.. I looked through my routines (have to get more up there, geez), and stumptuous' routines, and I think I like routine 1 here the best.

You can rotate the days over 3x/week.

So..
Mon - day 1
Wed - day 2
Fri - day 3
the following Mon - day 4

etc.

[twinnett]

Good advice here from Terra. Her routines are great and she's right about not doing the cardio after weights. Definitely on off days and make sure you have one day of complete rest.

[UglyLegsGirl]

Ok then I m trying routine 1 today

Best
Ria

[UglyLegsGirl]

Heres my workout for today

Honestly, every day that I go to the gym, I see a new machine
I started with 10 minutes of warm up on the elliptical machine

1. There was this machine I had been eyeing for days, and I tried to see if its name is written on it, but no- what it basically does is squats and calf exercises. it is the machine whree you lock and unlock it from the side, at 24 hr fitness
- Here I did 3 sets of squats and 3 sets of calf raises, I did not keep any weights on it, by itself, I doont knw how much it weighed.

2. Then I see this another new machine where you could do assisted squats, I tried out three sets on that, The thing with this machine is, you dont have to lift the bar on your back first and dont have to spend energy while pulling the weight down, I dont know if this is that productive

3. After I was done experimenting with these two machines, I went back to my regular barbell (with weights already attached to it on the sides) and started with 70 lb for squats, but this weight seemed heavier than it seemed on thursday. So I did 10 reps anyway with it, and I saw a guy eeyeing me carefully as I tried to place it on my back, as if I was doing smething wrong, maybe he thought that the weight was too heavy for me and that I am not in complete control of it

- Then I went back to 40 lbs, which seemed very light, but did 12 reps anyway
- then I went to 50 lbs- still seemed light at 10 reps
- then 60 lbs- seemed kinda ok but not too heavy, I felt that I could still do heavier, ie 70 lbs

* Important thing to note while I was doing these things is that , I had a pain in my knee joint when i squatted down and I never got this before when I was doing squats last week

I did all three sets of lunges at 60 lbs, 10 reps each

- THen I deaedlifted 80 lbs in all three sets with 10 reps
- Then I went to find the hyperextension machine, but couldnt find it , instead of that I found the back extension- so I did three reps on that at 70 lbs

That was basically it, a lot of experimenting today, I hope it didnt go down the drain!

Thanks for reading, and comments and critisicms welcme!
BR
Ria

[twinnett]

How did the workout feel? Pain isn't good. Your knees aren't coming out over your toes when you squat are they?

[fish153]

Originally Posted by twinnett

How did the workout feel? Pain isn't good. Your knees aren't coming out over your toes when you squat are they?

Good questions ... pain is definitely NOT good during exercise movements ...

[terracotta]

ok.. this is very important. You don't need a cardio warmup. You NEED to prepare your joints and mind and muscles for that weight, and that means warming up with the weights for each muscle group.

So, you know you *can* do 70 lb squats, but the problem is you shouldn't have started with 70 lb.

It should have been - Bar - 8 reps, 60# 8 reps, 70# 3 sets

You see? Then your muscles would have been ready for the weight.

[terracotta]

For the whole routine, I have added in where you need to do warmup sets:

day 1 - legs

1. squat 2 warmup sets + 3 sets of 6-10 reps
2. split squat or lunge 3 x 6-10
3. stiff-legged deadlift 3 x 8-10
4. calf raise 3 x 6-10
5. back hyperextensions 3 x 8-10

day 2 - chest, triceps, abs

1. bench or dumbbell press 2 warmup sets + 3 x 6-10
2. dips or assisted dips (if you can) 3 x 6-10
3. incline bench or dumbbell press
4. 3 x 6-10 lying triceps press 2 x 8-10
5. ab crunches or swissball crunches 3 x 8-10

day 3 - back, biceps

1. deadlift 2 warmup sets + 3 x 6-10
2. pullups OR lat pulldowns 3 sets of as many as you can do for pullups (if you can do more than 6-8 pullups at once, put a 5-lb plate between your knees and do them), 3 sets of 6-8 reps for lat pulldowns
3. row of choice 3 x 8-10
4. biceps curl 2 x 6-10
5. back hyperextension 3 x 8-10

day 4 - shoulders, lower back

1. 2 warmup sets + standing shoulder press or one-hand side press 3 x 6-10
2. power shrugs 3 x 6-10
3. lateral raises 2 x 8-10
4. ab crunches or swissball crunches 3 x 8-10

[terracotta]

As well, 6-10 reps means that you try to use between 6 and 10 reps. When 10 reps is too easy, you up the weight on the next set.

[terracotta]

oh, and stay OFF of squatting machines.