Is it time to start cutting...??

[jenel2825]

I competed for the 1st time in June 2006. I'm 5'1 and went in at an exact 100lbs. I started training 2 days later and have been working on putting on muscle ever since..I think Its only been 5 months..I have been eating very clean with maybe a cheat meal once every blue moon..Considering my protein bars a cheat meal...I happened to gain weight so fast I'm at 130 right now..and training partner say's its time to really eat clean now..which means no more protein shakes or bars..
I'm getting ready to compete again in April...I've put on a lot of muscle I'm actually very happy with my gains..but...Im not sure If it's time to up the cardio and start losing that BF..??

Right Now..
5 am Meal 1: 1/2 cup of oatmel
8 am apple
11am chicken breast and 1/4 yams
2 pm..apple
5 pm chicken breast and veggies
8pm chicken breast and veggies again...
Im trying to Lose about 10 lbs..
I think I gained to much weight already...

What's next...Training 7 days..
Back an biceps
3x10 Pull ups
3x10 @ 70-80 one arm db rows
3x10 @ 90-110 seated long pulley rows
3x10 @80-100 Lat pull down

3x15 @ 25 Bicep curls
3x15 @ 20 Concentr. curls
3x15 @ 40-50 Barbell curl

Shoulders and Triceps
1x15 @ 70 Shoulder press
2x10 @ 90-110 Shoulder press
3x15 @ 25 Lateral raises
3x15 @ 25 front raises
3x15 @ 35 Reverse Peck deck/ rear delts.
3x15 @ 50-55 Shruggs

3x15 @ 70-100 Straight Bar tri. ext
3x15 @ 70 over heat ext.
3x15 @ 30 one arm tri. ext.
3x15 @ 35 one arm reverse. grip

legs
3x15 @ 90 Smith machine Squats
1x15 @ 2 45 plates leg press
1x15 @ 3 45 plates leg press
1x10 @ 5 45 Plates leg press
3x15 @ 100-160 leg exten.
3x15 @ 90 seated Hams. curls
3x15 @ 45 DB stiff legged dead lifts
3x15 @ 170 Seated Calves

chest


To be continued.....Time to eat...

[twinnett]

Hi and welcome!!

[jenel2825]

Hi...I don't think I introduced myself...I've been using this web-site for quite some time now and Its great...I'm glad so many of us share the same passion...

[lorabeann]

Hi and welcome!!! It sounds like you put on a lot more muscle when you got to 130. I'm 5'2 and 130 I am trying to lose about 10 lbs but keep my muscle of course! I have a question for you though...

Originally Posted by jenel2825

training partner say's its time to really eat clean now..which means no more protein shakes or bars..

Ok bars are usually a lot of sugars, high carbs and saturated fat. But I would not drop your protein shakes. If you have a good whey protein powder- that should be fine. They usually tend to be about 110-120 calories and 23grams of protein for the powder alone. I mix that in my oatmeal everymorning.

Your meals are spaced out well, but it seems you don't have any healthy fats in there. Add in flax oil, almonds, or natty peanut butter. I would up your calories too. Even though I am cutting, I get 1650 cals a day and some days I up that a hundred or so.

Good luck with everything!!

-laura

[jenel2825]

Hello ladies...

I wanted say THANKS A MILL..to those who gave me some feedback on the 1st part of my journal, I would like to say that I look forward to reading as many journals as possible...By the way I just had an anniversary...Oct 21st marked one year of training hard..before my competion in June 2006 I Dieted down for 7 months...I started at 150lbs..and competed at exactly 100lbs..Yes I put on about 30 lbs while in Iraq..in 2004..WHEW!!!Its been a long journey...but I love the New me...and I just wanted to say I'm glad to know someone else out there shares the same passion I do....

Today Was leg day..

leg extensions 2x15 @ 70
3x10 @ 140

Leg press 1x15 @ 180
2x10 @ 270
1x10 @ 450

Hack squat 3x15 @ 90

Reversed Hack squat 3x15 @ 90

Seated Hams. 3x15 @ 90

Calves 3x15 @ 85

Cardio @ 7:00 am 45 min.

My diet pretty much stays the same all the time...
0500 1/2 cup of oat meal 1/2 an apple
0930 chicken breast and side of broccoli
1230 1/4 oatmeal and small apple
3pm chicken breast and side of broccoli
6pm chicken breast only....
on my way to work....have one more client at 8pm...I will probably get one more chicken breast and side of veggies when I get home...
All comments are highly appreciated...I'm working on getting some good fat in my meals..... : <

[jenel2825]

My diet for Tuesday was as follows...

4:30 am1/2 cup of oats and 1/4apple
7:30 small apple 1/4 yams
10:30 Chicken breast W/ broccoli
1:00 apple
3:00 Chicken breast more broccoli
6:00 chicken breast
9:00 last meal right after work....5oz..Tilapia with Broccoli

Today I went to workout at Golds gym in Venice..Its my favorite place...
I really enjoy the crowd there....

work-out
Seated bench press 2x15 @ 90
1x15 @ 140
Incline DB press 3x15 @ 30
Peck deck 1x15 @90
1x15@110
1X15 @ 130
Cable Cross over 3x15 @ 80
Dips 3x10

30 Min. ABS
45 Min Cardio...
Its Looking good...Still trying to Drop 10lbs....

[jenel2825]

About 3 weeks ago I got injured doing one arm Rows...I was doing a 80lb Db..and I pinched a nerve in my neck and messed up my two ribs..after several sessions at the Chiropractor Im back...didn't stop training at all..but I went light for 2 weeks and laid off the one arm rows until Today....WHEWWWW a little scary....

3x10 Non assis. pull ups
3x10 @ 60-65 One arm DB rows
3x10 @ 90-110and 120 seated cable rows
3x15 @ 50 shruggs

3x15 DB curls @ 20
3x15 Concent. curl @ 20
3x15 Barb. Curl @ 50

45 Min. Cardio
ohohoh ...No abs...today.
diet for today....
Gotta go....Work...BRB

[Firepower]

wow, 80lbs db rows????...in looking at your lifting stats, you're really strong. great job! do you do regular barbell squats or just smith machine squats?

[jenel2825]

I was doing regular BB Squats but because of an Injury got a bit scared...Do you think their's a major diff??

[Firepower]

Originally Posted by jenel2825

I was doing regular BB Squats but because of an Injury got a bit scared...Do you think their's a major diff??

between a smith machine squat and bb squat? imo, a big difference

plus, a smith machine squat puts your body in an unnatural position.