danilee

Hi All,

Thank you for all the great replys to my pics and my training post.
I have decided to some up my program in its own thread so I could get more input on what I am doing right, and what I am doing wrong.

I just started counting the amount of cals and planning my meals this week...Although, I have been eating really the same amounts and the same foods..Just decided to nitpick, so that others can see.

I will outline my training, activity scheduale, to better gauge if I am eating too much, or not enough.
sets large muscle gps 9-10 sets
small gps 3-6 sets

Monday-
Back, bis, tris, 15-30 mins light cardio

Tues work
Could be dancing and sweating for 5 hours straight could be sitting on my butt all night..Let's split it in half(although that does not always happen) I dance lets say for about 3 hours(almost straight! This is why I don't train before work, but I always feel guilty.
During work I don't eat real food, only RTDs, low carb and fats, so when I post my diet at least 1 meal will be replaced with a pro shake, when I work during the week.

Wens
Train what ever is not sore. No cardio(maybe walk my dog)

Thurs
Bikram yoga(I want to start doing this more often, but I need to get my eating and training scheduale on, and then I can add this)
This class is 90mins long and is done in 105 degree heat..This is ACTIVE kick butt yoga, not the light stuff...This is HARD shyt...no meditating here, you get yelled at in this class

FRi and Sat..
This is when my job is the MOST ACTIVE...It is a madhouse on the weekends, and is a task and takes it's toll physically...If anyone thinks strippers have got it easy THEY DON"T...It is some hard work, and combined with training it somtimes breaks me

Sunday-
depending on how active I am at work, I will try to train, but feel soooo guilty if I don't..Somtimes I think the training will be detrimental rather than postive...So I don't go.

Mind you, I have trained in the past 5 days a week, and cardioed 5 days at 30-45 mins...but I get sick, and feel like shyt with that much....so I have backed off the past 2 months or so...Still train each bodypart about once a week. just in 2 or 3 days


Now here is my eating program put into measurments just this week. But, like I said I have been eating like this 5 days a week, with 2 carb up meals a week on Sunday and on Thursday.

8 whites
2 yolks
1tbs olive oil butter spread

6oz drained tuna(9oz can)
1.5 tbs mayo
salad.

Chicken 6oz breast with tons of sodium in it....marinated.
1tbs pb or 1oz cheese
loads of veggies with 1tbs olive butter

OK on no work days I will have the chicken meal above but on work days it will be 3 scoop designer whey and 1tbs pb or some half and half

then again at work(in the bathroom) I have a low carb pro shake at about midnight....no fats or anything.

Then work or not last meal
2 scoops designer
5 egg whties
2 tbs pb

On my carb up days the last meal or 2 has been burgers fries dessert whatever...Should I just eat a stack of pancakes here with some equal on it? I know the carb loading is not real effective with all that fat and pro in it...So pancakes and pasta a better carbs load?

Well there is my program, I don't know if I am doing everything right...I know in a weeks time I am getting more than enough food, just don't know if 2000 cals 5 days a week 3500 cals on 2 days of the week is the best way to go about it...should I eat more or less....

I want to compete within the next year or 2...But like W8 said, maybe I should just try to grow in a leaner(nor ripped) body. I think I like that goal W8...Where do I go from here.

Thanks in advance
danilee

Pitboss

I can't believe this.. over 800 views and not one reply.. do we have that many members on this board???

Danilee I'll vouch for you on how much work is involved in being a dancer. I bounce at a bar here and I've seen my sahre of girls coming off the stage sweating their butts off after a total of 4 sets. Mojority of the girls do not go to the gym or any other real form of exercise and have better legs and especially calves than the women that do go to the gym...... I've seen you've calves!!!

Does your schedule change or are you pretty much the same days/nights each week? Do you have a regular job/school or are your off? If your weekly schedule is pretty much the same it will be easier to put together a workout split that can work with your Yoga and additional cardio.

Your diet, at least to me look fairly good. The carb up meal though I'd rethink. It's one thing to carb up, it's another to carb up on bad carbs and the wrong fats.

You also need to break down, micro your calories, so you can see what are actually taking in.. protien, carbs and fats. 2000 calories with 60% coming from carbs isn't the same as 2000 calories and 40% from carbs... I know you know that though.

You also really can't determine exactly what you need intake wise per day without a little tweaking. W8 can tell you a good base line to start based on your goals. From there you tweek it a little to accomadate your needs.

Not a lot of help... sorry.

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^^^^^^^^^^^^^Progress^^^^^^^^^^^^^
2/22- ?? my gym membership expired!!
2/11- 170lbs
2/4 - 167lbs

Pitboss

Never mind.. only 10 views. I was reading a line off.... I don't think these horn dogs were that bad..... hmmm yes they are!

167 170 175 180 185 190 195 196 197 198 199 200
|- -|----|----|----|----|----|---|---|---|---|---|
****
^^^^^^^^^^^^^Progress^^^^^^^^^^^^^
2/22- ?? my gym membership expired!!
2/11- 170lbs
2/4 - 167lbs

kuso

PB, not sure what you`ve been smokin, but is says "posts 1" "veiws 8"

Danilee, one other thing you`ll need to post to get som accurate advise is your stats......sorry, I`m not sure if they were posted in your other thread or not.

Dr. Pain

Danilee, while we need more stats and specific goals and a more precise timeline.....

I would say your daily nutritional program is right on!

(Your training program is all over the map and instinctive...which works....but not for a future competition)


Back to your meal plan......Roger was on the right track:



A biweekly carb-up meal consisting of Oatmeal, Banana, Sweet Potato, Veggies and a fat source (protions vary by BW)...would serve your purposes better! I let w8 give you more details!


Good Luck!


DP

kuso

Seems you beat me by a second

Pitboss

see above...

she's 5'6" @ 145. Been w8 lifting for about 2 years...... othet than that I couldn't tell ya.. married/sinlge/bf.. gf... is that what you were asking Kuso??

167 170 175 180 185 190 195 196 197 198 199 200
|- -|----|----|----|----|----|---|---|---|---|---|
****
^^^^^^^^^^^^^Progress^^^^^^^^^^^^^
2/22- ?? my gym membership expired!!
2/11- 170lbs
2/4 - 167lbs

danilee

PB,

I know what you mean...Out here in Hawaii we do not have sets...about 20-30 girls on 4 stages ALL NIGHT LONG...If the money is coming you stay...We don't do lap dancing here so this IS the private dance Once customer at a time....Dollars directly into the garter, sometimes you might have line of 8 people just begging to give you money...You don't leave the stage then...So no pole work, or crazy dancing, but you do fit splits and pull ups on the bar overhead in

I come from a pole dancing background so it is not really the same type of dancing alot of floor work, and my knees and back always ache...I feel the next day for sure....My scheduale is set like this for sure for the next 6 months...So, I want to work other things in as I get used to all this eating dancing training yoga ect...COming to vegas soon, then I will be done with dancing...

danilee

Oh yea, and you don't just get 1 dollar per customer, it is more like 30 buck somtimes a hundred...But that is 1 at a time...That is a lotta ass shaking.....

kuso

No, thats a little more than is required I think

Pitboss

LOL... better watch some guys here will take that a different way..

Okay first you really should consider your dancing as cardio and not w8 lifting workouts. The only resistance you have is your body weight.. and this is why so many dancers stay toned without hitting the gym.

DP or W8 might back me up here.... but even the day after 4 or 5 hours of working you should still be hitting the w8's. Different muscle fibers come into play here as long as you are going heavy and few reps.

You also need to really add more intake of protein during and post dancing. Every see a muscular marathon runner?? Nope... ate his muscles up little by little.....

167 170 175 180 185 190 195 196 197 198 199 200
|- -|----|----|----|----|----|---|---|---|---|---|
****
^^^^^^^^^^^^^Progress^^^^^^^^^^^^^
2/22- ?? my gym membership expired!!
2/11- 170lbs
2/4 - 167lbs

w8lifter

I agree....your diet looks good but I think you'd get much better results from eating a proper carb up meal, which as DP said, would consist of 1/2-1cup of oats, 1 banana, 4-6 oz sweet potato and a tbsp of fat...I will have to dig out the specific portion sizes ...in your final meal. DP always suggests veggies but who the hell wants to eat veggies in your carb up meal

I know how you feel w/ the w8 training...I used to paint 6 hrs a day M-F and w8 training was the last thing on my mind!

Pitboss

Non pornal thoughts.......................................... ......................

167 170 175 180 185 190 195 196 197 198 199 200
|- -|----|----|----|----|----|---|---|---|---|---|
****
^^^^^^^^^^^^^Progress^^^^^^^^^^^^^
2/22- ?? my gym membership expired!!
2/11- 170lbs
2/4 - 167lbs

kuso

I`ll put my $ on Danilee breaking you by the end of this thread

sawheet

I would cut the sodium out, and I agree with w8 ( as usual she is correct) on the carb portion. One half cup of oats and a sweet potato is the way to go.

Climb high, climb far; your goal the sky, your aim, the stars

Pitboss

Threads end???????????

167 170 175 180 185 190 195 196 197 198 199 200
|- -|----|----|----|----|----|---|---|---|---|---|
****
^^^^^^^^^^^^^Progress^^^^^^^^^^^^^
2/22- ?? my gym membership expired!!
2/11- 170lbs
2/4 - 167lbs

danilee

HEY ALL,

Yeah 4-5 hours of dancing does not seem like alot...It may be that I feel so bad because I never take a break, drink 1 pro shake and have a cup of water...I am going to try and hydrate more...Maybe weight train much later in the evening the next day...AFTER more food...lucky I train at 24hour fitness....

OK, also with the quad workouts, I seem to be regressing rather than progressing...Because I have to fit it in on a day where I don't work the next..Really sore quads really make you dance funny....When your ass is so sore you look and feel uncoordianted and silly...I know I want this to be a lifestyle from now on, so I need to be able to work and train together and let them complinment each other...Contest prep is another story...Full time job in itself....

W8, are you still painting?

OK, oats and bananas...WHole grain pancakes OK for a carb ups? Do I need to count cals here?

Danilee

Pitboss

There really isn't any reason to cut sodium out of your diet.. sure watch the amounts but you can still have some. Pre contest is a different story.

167 170 175 180 185 190 195 196 197 198 199 200
|- -|----|----|----|----|----|---|---|---|---|---|
****
^^^^^^^^^^^^^Progress^^^^^^^^^^^^^
2/22- ?? my gym membership expired!!
2/11- 170lbs
2/4 - 167lbs

danilee

PB,

Also, there have been times during harder training that I am up on the stage holding my self up (butt off the ground heals down, knees open and lets say I had a hard tri and shoulder workout that day...My upper body is TREMBLING...shaking...Not very pretty, or sexy....But the move is

danilee

kuso

Only if someone closes it

I should have said.....runs its course.

sawheet

Sodium will make you appear thicker and hold water, for her profession that may not be a desirable thing.

Climb high, climb far; your goal the sky, your aim, the stars

w8lifter

Not painting at the moment...Wish I was....two weeks of painting and I'd have no fat left on me

As far as working legs....I would do it on Sunday, right after your toughest work days, and it will give you two days to recover before having to dance again on Tuesday. There will be less DOMS if you keep the w8 heavy and reps low....say under 5, than if you increased your volume and reps...you can still build muscle in that rep range....it's how I got my legs

The thing w/ having a proper carb up w/ oats, sweet potato, banana, etc is that each food has a different effect on your insulin levels, it's like diet science ...I'll bump a thread on carb ups for you...it explains the why's and how's.

And I agree w/ PB...no need to cut sodium unless your pre-contest. Control it and watch it yes, but generally w/ BB the diet does not include processed foods and any sodium will come from natural sources and won't add up to the point where it's too much...unless of course cottage cheese and canned tuna make up ALL your meals.

danilee

Thanks W8...

I never would have thought sunday would be the best day to train legs..And going heavy at that...But I see your reasoning, and do agree..

So, my usual diet and

Sunday
Legs, heavy reps of 5 say 5 sets total? Should I do hammies with quads or put hammies with shoulders on thursday(no deads if lifting on thurs I take it

Monday, Chest tris, calves
(should I keep the whole body real low volume and real heavy w8s?) Or can I up the reps a tad for more feel in the tris

Tues somtimes tuesdays is a low acitivity day, so not so bad, but not ALL the time.

Wens
Back bis
light cardio and/or abs

Thurs
Shoulders (mabye hammies?)
yoga 1.5 hours

Carb up on thurs and sundays with
1.5 cups dry oats
10 oz sweet pot.
1.5 large banana
1 tbs peanut butter

danilee
thanks for the bump in the carb thread w8

danilee

Also, while I have done it a long time ago, how many here feel that training at about the same time everyday has really positive benefits..

I am thinking that training at 2pm 1 day and 11pm the next and it being all over the place may have something to do with my energy levels at the gym, and after the gym...

If anyone has had irregular scheduals with training and notice a severe decrease in performance share with me

danilee

danilee