New Goals please help.....

[Jenniferst78]

do you own food scales? they are great at first untill you learn portion control then you can start palming and other techniques that are not as strict.

yes I do... i have tried off and on with portion control, but it is some times faster and easier to just cook and go! I guess it will become second nature at some point!

[Jenniferst78]

Jenn take a look at this thread. Baseline has started several new posts geared for gals in the new members female forum. There r several videos and I luv em all. There is one about food planning and its importance. Excellent.

Baseline has several n

I have been checking them out

[baseline_9]

Let's just forget conditioning/ body fat for now and call it irelivent....

If your aim is to look like DLB then you need to train intense and focus on hard basic training principles.... Form, intensity and big lifts.....

It doesn't matter if your trying to loose weight or gain weight the same rule still applies....

Go to the gym and train squats, deads, bench, clean and press, pull ups and rows to complete failure in the 8-12 rep range and I promise it will make a difference to any woman's physique....

Women need to get away from these 'fashionable' routines and get lifting some weight just like guys do....


Body fat percentage comes down to diet and cardio..... Your weight training can remain the same no matter what phase your in... Just match your weight training to the 'end goal'.....

[baseline_9]

Once I get my gym gear out of storage (hopefully thursday) I'm going to be training my girlfriend and will logg everything... Training, diet, weight, skin fold etc.... Strength...

She is a complete noob so Were going to get some good results.... I'm going to have her doing a 2 day split 3 days a week.... It's going to be and upper/lower split based around big lifts and a few extras....

Upper will look sumat like - bench press, clean and press, dumbell rows, barbell curls vs scull crushers....

Lower will look sumat like - squat, deadlift or SLDL, hip thrusts, dumbell lying leg curls, seated calf raise...


As she is a noob the volume will be a little higher than normal, probably 3-4 sets per exercise to begin with.... I cant w8 to start this with her, she is my experiment

[Jenniferst78]

Let's just forget conditioning/ body fat for now and call it irelivent....

If your aim is to look like DLB then you need to train intense and focus on hard basic training principles.... Form, intensity and big lifts.....

It doesn't matter if your trying to loose weight or gain weight the same rule still applies....

Go to the gym and train squats, deads, bench, clean and press, pull ups and rows to complete failure in the 8-12 rep range and I promise it will make a difference to any woman's physique....

Women need to get away from these 'fashionable' routines and get lifting some weight just like guys do....


Body fat percentage comes down to diet and cardio..... Your weight training can remain the same no matter what phase your in... Just match your weight training to the 'end goal'.....

baseline thank you for the in put! I have been trying to go to the gym regularly but some days I skip all together. I had knee surgery sept 7th ! its still crap! but do my PT stuff twice a day. I did a post in injured & rehab "knee pain after surgery"

[baseline_9]

We're only human.... Some times crap gets in the way..... Just make sure when u get to the gym u train hard and avoid the bad knee if u have to

[Jenniferst78]

We're only human.... Some times crap gets in the way..... Just make sure when u get to the gym u train hard and avoid the bad knee if u have to

that's my plan!!

[jpowell]

how goes it?

[Jenniferst78]

how goes it?

It is goin! I have been logging and figuring out what foods to eat and not eat!!!
And I just downloaded my "before" photos onto my profile!

[Jenniferst78]

I made it to 1200 cal. Yesterday almost today!

And this is what is have come up with to make it better c.40/p.40/f.20.....

Breakfast :4 egg whites, 2 turkey sausage patties, 1/4 cup cheese

Snack: chobani strawberry Greek yogurt, 1/2cup of granola

Lunch: green beans, 6oz grilled chicken, 1/4cup brown rice

Snack: a med. apple, 1/2cup almonds

Dinner: carrots, 6oz fish, brown rice

What do you think?!

[jpowell]

lol awesome--it proli wod have been easier if you came up with a diet--and then had us look over to critique and then go shopping! lol

gonna need to see the macro break down per item--
fatfree greek yogurt?
lose the cheese at breakfast
your second snack--i dnt like (carbs and fats) together bad idea.
can you stick to this every day?

[jpowell]

overall those are great pic! so dont be soo hard on yourself. not too many bad areas--from outsider looking in--stomach fat, back legs, lower back fat. other than that you look great--once you get started and implement a solid leg routine--your develop and bring them glutes up!
too bad cant spot reduce!

hows your support setup?

[Jenniferst78]

Yes I tend to do things backwards sometimes!!!

I will adjust some things and make sure I get all the macros
Yes fat free

I can definately follow it, I just have to make sure I stop to actually eat it!!

[Jenniferst78]

It is goin! I have been logging and figuring out what foods to eat and not eat!!!
And I just downloaded my "before" photos onto my profile!

overall those are great pic! so dont be soo hard on yourself. not too many bad areas--from outsider looking in--stomach fat, back legs, lower back fat. other than that you look great--once you get started and implement a solid leg routine--your develop and bring them glutes up!
too bad cant spot reduce!

hows your support setup?

Thank you... And spot reduction would be great!! lol

If you mean people to push me? I have plenty of thoughts !!!!

[jpowell]

thoughts can be the enemy sometimes.
take time and eat!
we are all hear for ya.

[GirlyGymRat]

I made it to 1200 cal. Yesterday almost today!

And this is what is have come up with to make it better c.40/p.40/f.20.....

Breakfast :4 egg whites, 2 turkey sausage patties, 1/4 cup cheese patties are fun, but you can make better protein choices, like cottage cheese, loose the cheese, replace with oatmeal and not that sugary kind

Snack: chobani strawberry Greek yogurt, 1/2cup of granola i like the yogurt, but not the granola. i actually eat brocilli with my cottage cheese.

Lunch: green beans, 6oz grilled chicken, 1/4cup brown rice

Snack: a med. apple, 1/2cup almonds

Dinner: carrots, 6oz fish, brown rice suggest replace carrots with something green - asparagus/salad, carrots are not the best choice and i am not sure why you need the carbs at this meal, unless you are fueling a workout in the evening

What do you think?!

Hi Jenn. I applaud your dedication and i added my thoughts in bold.
Here is link that i found educational:
http://forums.steroid.com/showthread...ead&highlight=

you have amazing abs and you look good but i understand you want more. i am still learning about lifting but i do think you will benefit from cardio and i luv spinning or reaction cycling since it works the largest muscles of the body - quads and gluts - so burns calories and is easy on the knees vs running, but run if you like You will also benefit from fasted cardio...before breakfast...if you can work that into your schedule.

If you like, I can pull out my cutting plan and post for you, just to give you an idea.

[Jenniferst78]

Girly, thank you. All noted! I haven't tried cycling yet , usually elliptical. But change is good!

I try to get that fasted cardio... Sometimes yes... Sometimes no!

Sure I will check out your cutting plan, It can't hurt!?

[Doug350SD]

overall those are great pic! so dont be soo hard on yourself. not too many bad areas--from outsider looking in--stomach fat, back legs, lower back fat. other than that you look great--once you get started and implement a solid leg routine--your develop and bring them glutes up!
too bad cant spot reduce!

hows your support setup?

Support setup in place here... Along with all of you helping,I do believe we can get her where she wants to be... Thanks a lot for taking the time to help you all are great!

Got her started in the gym tonight, first time or her doing bench press, incline db press, skull crushers, rope pull downs. She did great and form on all was right on...

[jpowell]

u must be the mr?!

keep her going bro! we can give her all the advice, but its up to her to implement it and not just verbalize!

good luck n training your dlb protege!

[Doug350SD]

^^--
JP, yes I am.

I joined here back in July and have followed many threads, even took a week to read 405's thread when it was at 73 pages. I have been in the hrt section as that is where my battle is at now.. But after reading all these threads and seeing how so many of you are just so forth coming with knowledge and support I had to talk her into joining..

And within a day my point was proven, you all are great and should definitely feel proud of your selves for the effort you put out to people you have never even meet...
I will do my part here keeping her honest and on track with all the advice you all have, and like you said it has to be utilized not just verbalized..

Thanks again to all of you I look forward to the road ahead,perhaps even my own road in the near future ....

[jpowell]

hey bro--thas awesome! encouraging words for sure.

hopefully everything works out with you and your hrt--i can only imagine how taxing that can be emotionally.

ive been absent for a while, but the good thing is--as long as you have a good impression with the bros--you can leve and come back as often as you want, and theyl welcome you with open arms!

good luck to both bouth you guys and this lifestyle!

by the jen, how goes it?

[Jenniferst78]

hey bro--thas awesome! encouraging words for sure.

hopefully everything works out with you and your hrt--i can only imagine how taxing that can be emotionally.

ive been absent for a while, but the good thing is--as long as you have a good impression with the bros--you can leve and come back as often as you want, and theyl welcome you with open arms!

good luck to both bouth you guys and this lifestyle!

by the jen, how goes it?

its going.... figuring out what to eat and when!? and actually just eating has been an effort! so I haven't left you all, just ironing out the bumps!

[jpowell]

man jen, i wish you were in ohio--lol force feed your ass..

ino its hard--dont give up or ever get discouraged.
the more you "practice" the easier it will come to you.

i may suggest again--if your having problems fig out what to eat and when--post that mickiefickie up here and get some help.

btw--did you guys have any impact from sandy?

[SlimmerMe]

Girly, thank you. All noted! I haven't tried cycling yet , usually elliptical. But change is good!

I try to get that fasted cardio... Sometimes yes... Sometimes no!

Sure I will check out your cutting plan, It can't hurt!?

IMO the secret to all of this!

[Jenniferst78]

man jen, i wish you were in ohio--lol force feed your ass..

ino its hard--dont give up or ever get discouraged.
the more you "practice" the easier it will come to you.

i may suggest again--if your having problems fig out what to eat and when--post that mickiefickie up here and get some help.

btw--did you guys have any impact from sandy?

LOL!!! That would help!! I start off good then go to crap!! I know once I get going I'll be fine it's getting there! Maybe if I'm given a menu, that might help? Can you help with that or who do you suggest?

And as for sandy we only got rain and wind... Our power flickered but that was it! How about you.

[GirlyGymRat]

hi jenn. rather then clog up your log, i sent a PM with the significant changes i made in my eating plan over time. You will need to change your macros and adjust intake and I am afraid, eliminate the foods that i once enjoyed....like blue cheese crumbles....BUT IT IS TOTALLY WORTH IT!!!!!

and don't forget to reward yourself ONCE a week with a cheat meal. pick a day that works in your weekly schedule and save all your temptations to cheat for that ONE DAY/ONE MEAL....and don't go crazy to subtract all the hard effort.

BTW. What is your progress so far? Are you measuring? Taking a pic weekly?

[jpowell]

Man I love the blu cheese crumbles!

Also I'm on my phone so can't scroll up while posting but, do you understand how to calc ur macros or does Doug?

Like ggr said weekly photo in your progress log it'll help.

Sent from my iPhone using Forum

[Jenniferst78]

hi jenn. rather then clog up your log, i sent a PM with the significant changes i made in my eating plan over time. You will need to change your macros and adjust intake and I am afraid, eliminate the foods that i once enjoyed....like blue cheese crumbles....BUT IT IS TOTALLY WORTH IT!!!!!

and don't forget to reward yourself ONCE a week with a cheat meal. pick a day that works in your weekly schedule and save all your temptations to cheat for that ONE DAY/ONE MEAL....and don't go crazy to subtract all the hard effort.

BTW. What is your progress so far? Are you measuring? Taking a pic weekly?

Thank you! I'm sad to say little progress. Still working on meal plan... (actually eating) is my first step! That's getting better. I did measurements in beginning , not since. And same with pics.

[Jenniferst78]

Man I love the blu cheese crumbles!

Also I'm on my phone so can't scroll up while posting but, do you understand how to calc ur macros or does Doug?

Like ggr said weekly photo in your progress log it'll help.


Sent from my iPhone using Forum

Yes we know how. TY. And I will start taking regular photos.

[GirlyGymRat]

Once u have the meal plan, post it up with macros and we can take a peek and make suggestions, if u like some suggestions. It took me a few attempts to get it dialed in.

Thank you! I'm sad to say little progress. Still working on meal plan... (actually eating) is my first step! That's getting better. I did measurements in beginning , not since. And same with pics.

[Jenniferst78]

Good afternoon..... To all!! I got a half hour of fasted cardio in . Weights later tonight. I have also been logging all my food.

Here is what I had yesterday ...

7:30 3/4c. Oats. Cal.150. C.27 P.5 F.3
1Tbs. S/F reduced fat maple syrup cal.20 P0 F0
3C black coffee 1Tbs. Sugar cal 40

1 medium apple

4oz grilled chicken Cal.140. C.2 P. 26 F.1.5

7:00 4oz grilled chicken cal. 140 C.2 P.26 F. 1.5
1/2 c white rice cal.100 c24 p2.5 f0
1/4 c peas cal. 40 c. 7.5 p.2 f.0


And so far today...

5:30 30 min fasted cardio

1c. Black coffee

7:00 chobani peach g.yogurt 6oz. Cal.140 C.20 P.14 F.0
5 almonds. Cal.90 C.3 P.3 F.9

12:00 2c. Lettuce Cal.20 C.4 P..5 F.0
2tbs dressing cal.80 C.3 P.0 F.8
5 oz tuna cal.120 C.0 P.26 F.2

[gbrice75]

Sorry I'm late to the party, but I still made it!

I haven't read all of the replies, but Base's stood out. I agree with him. Most women, when asked their goals, will say they want to "tone" or "shape". Bottom line - if you want to look like a female bodybuilder, you need to eat and train like one. If no appreciable muscle has been built, what is there to 'tone' or 'shape'? That's why most women you see in gym's are rail thin with no shape. They're busy doing tons of cardio and 'toning' work, eating next to nothing, and likely pissing away the tiny bit of muscle they do have.

Anyway, I'm glad to see you on the right track, and I respect your goals. Good luck, please keep us posted!

[Jenniferst78]

Sorry I'm late to the party, but I still made it!

I haven't read all of the replies, but Base's stood out. I agree with him. Most women, when asked their goals, will say they want to "tone" or "shape". Bottom line - if you want to look like a female bodybuilder, you need to eat and train like one. If no appreciable muscle has been built, what is there to 'tone' or 'shape'? That's why most women you see in gym's are rail thin with no shape. They're busy doing tons of cardio and 'toning' work, eating next to nothing, and likely pissing away the tiny bit of muscle they do have.

Anyway, I'm glad to see you on the right track, and I respect your goals. Good luck, please keep us posted!

Thanks for popping in! Better late than never! I can use all the help I can get!!

[GirlyGymRat]

Hi Jenn.

Your total cals yesterday was about 660 total calories with the highest percentage in carbs so your body is in a starvation mode. By not eating, you will never achieve your goals. Keeping track of what you eat is a start in the right direction cuz NOW you KNOW you are not eating 1. enough and not eating 2. properly to achieve results.

I recommend developing a meal plan that hits about between 1400 - 1500 cal with a split of 50/30/20 or 45/35/20 or 40/35/25. Did you get my Private Message which laid out a plan that you could tweak?

Good afternoon..... To all!! I got a half hour of fasted cardio in . Weights later tonight. I have also been logging all my food.

Here is what I had yesterday ...

7:30 3/4c. Oats. Cal.150. C.27 P.5 F.3
1Tbs. S/F reduced fat maple syrup cal.20 P0 F0
3C black coffee 1Tbs. Sugar cal 40

1 medium apple

4oz grilled chicken Cal.140. C.2 P. 26 F.1.5

7:00 4oz grilled chicken cal. 140 C.2 P.26 F. 1.5
1/2 c white rice cal.100 c24 p2.5 f0
1/4 c peas cal. 40 c. 7.5 p.2 f.0


And so far today...

5:30 30 min fasted cardio

1c. Black coffee

7:00 chobani peach g.yogurt 6oz. Cal.140 C.20 P.14 F.0
5 almonds. Cal.90 C.3 P.3 F.9

12:00 2c. Lettuce Cal.20 C.4 P..5 F.0
2tbs dressing cal.80 C.3 P.0 F.8
5 oz tuna cal.120 C.0 P.26 F.2

[jpowell]

I think your macros are rong tho neway--underdosed to be specific.

U had .75 serving of oats..

I eat .5 evry morn with the same numbers.

Sumthng is wrong girly!

Sent from my iPhone using Forum

[Jenniferst78]

Yes I did! I never thought it would be so hard to actually eat!? I'm working on it!

[Jenniferst78]

ok so I'm still here! I am up 10lbs. I'm assuming its becuse my body isn't use to all that food?!

Girly showed me her beginners diet I followed it yesterday and that will be what i eat for the next ... at least month?!

I've been doing tread mill but I have only made to the gym once to lift...

[GirlyGymRat]

i was looking for you and here you are. You gained 10 lbs...how you do that???? Remember, if you are not working out, you are going to have to remove some carbs and protein since your don't need them to fuel your workout! Measure everything!!!! Don't estimate on the portion size. What were your total daily calories and macro split for yesterday????

follow the plan for 2 weeks...and if you haven't stablized, then we can make adjustments.

yesterday I feel like i gained 5 lbs...i ate great all day and then went crazy on carbs....i do not like when i do this because CONSISTENCY is so important!

ok so I'm still here! I am up 10lbs. I'm assuming its becuse my body isn't use to all that food?!

Girly showed me her beginners diet I followed it yesterday and that will be what i eat for the next ... at least month?!

I've been doing tread mill but I have only made to the gym once to lift...

[Jenniferst78]

i was looking for you and here you are. You gained 10 lbs...how you do that???? Remember, if you are not working out, you are going to have to remove some carbs and protein since your don't need them to fuel your workout! Measure everything!!!! Don't estimate on the portion size. What were your total daily calories and macro split for yesterday????

follow the plan for 2 weeks...and if you haven't stablized, then we can make adjustments.

yesterday I feel like i gained 5 lbs...i ate great all day and then went crazy on carbs....i do not like when i do this because CONSISTENCY is so important!

totals for yesterday not sure i missed a couple things ... but i have started your diet plan, so we'll see how this goes! my schedule has been all over the place ! i will get there!

[GirlyGymRat]

hows is going girl? when i see you gone for a few days i start going thru withdrawals!