need advice

**pattytkd** · 02-20-2004, 10:39 AM

Hello all, I'm new here and I need your advice. I am 37 female been body building since sept 03. I am not getting the results that I desire even tho I workout hard (4 day split) and Heavy.
day 1 chest & tri's 5 sets flat bench press last set to failure
5 sets incline bench press 5 sets butterflys. Triceps 5 sets extensions, 5 sets dips.
Day 2 Legs 5 sets HEAVy squats (8 to 10 reps) Lunges 4 sets 10
Leg curls 5 sets 8 to 10 Calf raises 5 sets 8 to 10
Day 3 Back & bi's pulldowns 5 sets 10 chins 5 sets to failure
rows 5 sets 8 to 10. Bi's 5 sets curls, 5 sets hammer curls 8 to 10 reps
Day 4 shoulders 5 sets presses, 5 sets w presses, 5 sets laterals
8 to 10 reps
5 days a week 60 minutes cardio on either ellipitical or bike or both.

meals
1 cereal or oatmeal with scoop protein or egg sandwich whole wheat toast no mayo.
2...protein shake
3...baked chicken breast green beans and plain baked potato
4...same as 3
5...protein shake
6...steak, chicken or fish, grilled veggies, plain baked sweet potato or 3 egg whites and spinich salad.

about twice a week I'll have a couple of beers before I go to bed. Other than that I drink at least 3 liters of water a day and nothing else.
Where am I going wrong?? Oh and I am not taking any suppliments right now. I need to lose about 5 to 8% bodyfat please help!! I am so frustrated!
Patty

**Jodi** · 02-20-2004, 10:47 AM

Originally posted by pattytkd
What are your macros for the day?
meals
1 cereal or oatmeal with scoop protein or egg sandwich whole wheat toast no mayo.

Where are the EFA's?

2...protein shake

Efa's unless this is PWO then you need oats

3...baked chicken breast green beans and plain baked potato

Ditch the potato. Oats, brown rice, sweet potoatos

4...same as 3

Ditch the potato. Oats, brown rice, sweet potoatos

5...protein shake

Efa's unless this is PWO then you need oats

6...steak, chicken or fish, grilled veggies, plain baked sweet potato or 3 egg whites and spinich salad.

EFA's? Also what time is this last meal?

about twice a week I'll have a couple of beers before I go to bed.

Stop the Beer PRONTO

Other than that I drink at least 3 liters of water a day and nothing else.

5-6L water per day. 3 is not enough
Where am I going wrong?? Oh and I am not taking any suppliments right now. I need to lose about 5 to 8% bodyfat please help!! I am so frustrated!
Patty

**JLB001** · 02-20-2004, 10:51 AM

The beer before bed would have to go and not enough water during the day. If you plan to compete, ditch the bread.
Vary your workouts, change them up each week. Your body gets use to doing the same think. Chaneg the type of cardio you do frequently.
I don't mean to sound mean..but the beer is wasted calories.
How tall, current weight, what are your goals? bbing? figure?

**pattytkd** · 02-20-2004, 10:55 AM

I am 5'5 140 pounds 16%bodyfat (figure thats coming from the beer) goals are bb. Would love to compete, been told I have awesome bodyframe for it. but just not getting the great results.
do I need to take a suppliment of EFA's? whats the best kind?

**JLB001** · 02-20-2004, 10:56 AM

Also white potato are high in the glycemic index, but if combined with other foods it lowers the effect on insulin. If eatten early in the day and you do not plan to compete it should not hurt you to have 4 to 5 oz of it. But if you do plan to compete, I would switch to a sweet potato about 4 weeks out from the show.

**BabsieGirl** · 02-20-2004, 11:00 AM

P -- Your PM has been answered.

Good luck

**DrChiro** · 02-20-2004, 02:00 PM

I think Jodi has stock in the EFA companies.

EFA's are an excellent supplement for a myriad of reasons...from weight loss...to heart health....to anti-inflammatory properties and the fact that they are essential means that they MUST come from your diet because your body cant make them. The majority of the people in this country are low on EFA's and Fiber so add these in somehow.

EFA's are high in salmon and nuts...so if you try and eat salmon as one of your meals each day and have a snack of almonds (not too many)...you dont need to supplement at this point (it is ALWAYS better to improve your diet and decrease your need for supplemnts if possible)

**DrChiro** · 02-20-2004, 02:05 PM

also i noticed you eat your carbs at night with your last meal...
try to front load your carbs at breakfast and lunch because you dont need them so much at night, so they are likely to be converted to fat (sleeping doesnt require much energy)

beer...lose it (dont chug it)
bread...lose it
also make sure you are not adding butter or other condiments to your food that may jack up the calories....this is a common mistake people make when they THINK they are eating CLEAN

example:
"i had a salad for lunch with a gallon of blue cheese dressing, isn't salad good for you?" hell no...you would be better off eating a snickers bar if you use blue cheese dressing

**Prince** · 02-20-2004, 02:12 PM

Originally posted by DrChiro
try to front load your carbs at breakfast and lunch because you dont need them so much at night, so they are likely to be converted to fat (sleeping doesnt require much energy)

**Jodi** · 02-20-2004, 02:14 PM

Originally posted by DrChiro
I think Jodi has stock in the EFA companies.

I wish, I'd be rich by now.

**pattytkd** · 02-20-2004, 03:25 PM

you all are great I am getting alot of good info here. So all alcohol is bad. Can't have it at all right? that'll work if thats what its gonna take.

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