Making Gains Without Pain

**Leslie** · 10-30-2002, 02:02 PM

Hey all,

Due to the completion of my competition training, I am starting a new journal for my new goal: TO GAIN MUSCLE!!!!

I was told I need to gain more mass, especially in the upper body (back/shoulders are weak points). And this I shall do

I am following a 2wk diet plan to ease my cals back up and prevent much fat gain from my comp diet (thx team

) and will then roll into the Female Bulking Diet posted on this forum. I have NEVER done a bulk before, so I am a little excited and fearful. I hope I do not gain too much fat, but I am prepared to gain some. I realize soemtimes you need to take one step back to get two steps fwd.

I will probably do one cheat meal every two weeks in place of my "carb up". This cheat meal will NOT contain sugar, as I have just recently learned , once I jump on the sugar bamdwagon it is HARD for me to jump off.

I have only laoid out the groundwork and will porbably chg my mind alot, but I am hoping to continue to get the positve reinforceemtn and contructive critism that I need. All your comments, thoughts and suggestions are WELCOMED~esp you DP and W8

. And of course a lil babble is always good

Here's to muscle!!!
Cheers,
leslie

**Leslie** · 10-30-2002, 02:08 PM

Oh ya, and I WILL be competing again(what can I say, I am HOOKED!)......when I am BIGGER

(hopefully by Spring

)

**Twin Peak** · 10-30-2002, 02:15 PM

Very nice.

**butterfly** · 10-30-2002, 04:00 PM

We'll all be here to cheer you on

**lina** · 10-30-2002, 06:11 PM

As always Les, you are a great inspiration and enjoy following you reach your dreams!!!

**w8lifter** · 10-30-2002, 06:14 PM

Not really.....we'll both be here....ready to kick your ass when you need it!

**kuso** · 10-30-2002, 06:20 PM

Lookin forward to this

**Dr. Pain** · 10-30-2002, 06:21 PM

Originally posted by w8lifter
Not really.....we'll both be here....ready to kick your ass when you need it!

W/O Pain......no fucking way!

Yes.....we will be here, in your "FF"

DP

**Leslie** · 10-30-2002, 10:04 PM

"FF"

LMAO

Speaking of which.............I weighed myself tonight at the gym....

All the bloat and water is evident. I am weighed in at 150lbs

....

One weekout I was 148lbs, and morning of the show I was 139-140lbs and now 4 days and 8000 extra cals later I am at 150

My upper body looks a lil better bloated BUT the legs

Ladies n Gentleman: DO NOT BINGE AFTER A SHOW!!!

**Jenny** · 10-31-2002, 12:09 AM

Lmao..

sorry you're bloated girl!

Good luck w/ this new journal and your new goals!! I know you'll make 'em happen!
Your a great inspiration to all of us! I will fallow your journey, wouldn't mind packing on some more muscles on my shoulders and my back!

/Jen

**w8lifter** · 10-31-2002, 04:35 AM

Dear Dead n' Bloated

Originally posted by Leslie2196
"FF"

LMAO

That was fuking hilarious!

Originally posted by Leslie2196.....AKA FF

DO NOT BINGE AFTER A SHOW!!!

**Leslie** · 10-31-2002, 06:17 AM

quote:
--------------------------------------------------------------------------------
Originally posted by Leslie2196.....AKA FF

--------------------------------------------------------------------------------

....................

YOU ARE SO MEAN!!!!!

So is the BW worst than what ya expected W8? What SHOULD it have been up to? Just curious

**Adidas** · 10-31-2002, 06:32 AM

Good luck Leslie...we are with you all the way!

**Leslie** · 10-31-2002, 06:34 AM

MEALS
730am
1/2 c oats
5 oz chicken
2 tsp flax
AVC

1030am
5 oz chicken
2 tsp flax
1 c green beans
ACV

145pm
1/2 c oats
5 oz chicken
2 tsp flax

430pm
1 apple
3/4 cup ground beef
1 cup green beans

730pm
1/2 c brown rice
5 oz chicken
2 tsp flax
1 c green beans
ACV
**pre w/o

9:00pm
*2 spoonfuls of brown rice*

1145pm
1 can tuna
2 tsp flax
1 1/2 c green beans
ACV

BACK WORKOUT

Assisted Pullups 10, 8, 6, 6, 4
BW Pullups 2, 2
Seated Row 12,10, 8, 6, 4
Iso Lat One Arm 12, 10, 8, 6, 6
Smith Machine Deadlifts 10, 10, 8, 6

2 sets of 30 situps on Decline

Any suggestions for improvements? I used HEAVY weight. I was sweating

BTW Thanks everyone for their continued support!!

**Jodi** · 10-31-2002, 07:55 AM

Hey Leslie! I wish I could bulk too.

You'll do great and you know we are all here for you!

I don't have any workout suggestions but I will tell you that your WG Pullups will increase in no time. I use to think it was useless now I look forward to it.

**kuso** · 10-31-2002, 08:04 AM

Les....do you do traps with shoulders? And if so, is there any reason?

**naturaltan** · 10-31-2002, 08:13 AM

Kuso ... when do you work traps??

Leslie ... I recently found out that I was not going to my potential when doing reps. I would hit that magic muscle building rep number and stop. Doing lat pull-ups, I was doing 12 and stopping there. In my mind, I couldn't do anymore. Why, because I had hit that magic rep number. Maybe I thought that going beyond wasn't doing anything. Not sure. But I found 2 weeks ago, that I had more in the tank. I added 70lbs with a belt and kicked out 8 strong reps! I have been concentrating on getting a certain number of reps that I got lost in what is really important, lifting and feeling the muscle while lifting. My tip, don't get caught up on the magic rep number.

**Leslie** · 10-31-2002, 08:31 AM

Mochy~ I do remember u saying that about the pullups, my BF says the same thing! Why can't you bulk? Its almost winter girl!

Kuso~ I have always done traps with shoulders...do you do traps with back???

NT~ You are SO right. I am a lil guilty of the "rep" number. I will DEFINATELY keep that in mind

BTW....I feel my lats already

**kuso** · 10-31-2002, 08:36 AM

Originally posted by Leslie2196

Kuso~ I have always done traps with shoulders...do you do traps with back???

Yeah, I guess its preferance, but if I`m doing heavy deads, they are 3/4 fried anyway so it just makes sense to me

I know a lot that do it your way too though.....I used to too.

Anyway, forgot to say hello before so.....Hi

**Stacey** · 10-31-2002, 08:47 AM

GOOD LUCK LES ON GAINING YOUR MUSCLE!

Your going to do great..as always!!!

**Leslie** · 10-31-2002, 10:26 AM

MEALS

730am
lil less than 1/2 c oats
5 whites 1 egg

1030am
1 apple
5 oz chicken
2 tbsp Cream
*med coffee
1 c green beans

130pm
1/2 c brown rice
3/4 cup ground beef
1 c green beans
*Lg Diet coke

430pm
1 apple
1 can tuna
2 tsp flax
1 c green beans

730pm
1/2 c brown rice
3/4 c ground beef
1 c green beans

1130pm
1 can tuna
2 tsp flax
1 1/2 c grean beans

Water 6L plus

**nikegurl** · 10-31-2002, 12:31 PM

Awesome Leslie! You've got a great plan in place! I know you're probably regretting some of the post contest eating but seriously - you're back in full swing in less than a week. That's much better than lots of people do after shows!

You'll be adding muscle for sure! If you ever think your bodyfat is creeping higher than you want it you could just do a little mini cut and then go back to the bulk plan so don't worry!

**Leslie** · 10-31-2002, 01:24 PM

I have a "plan" ? LOL You make it sound so easy NG...But I am scared SHIT

**nikegurl** · 10-31-2002, 01:29 PM

i hear you on scared! but i bet you won't put on much fat at all. don't forget - you've learned a LOT about your body. you won't wake up one day at 20% bodyfat! if you start to see more fat than you want - do a little mini cut. then resume the bulk.

you're gonna be even more awesome than you are now!

**Leslie** · 11-01-2002, 06:46 AM

I need to add a few entries to yesterdays meals

Meal 5 ~ instead of 3/4 c ground beef, I had:
1/2 c ground beef and 1/2 c cottage cheese

then

Snack?~ 1 med iced coffee with a lil cream right before my w/o

then

Meal 6~ Add 1 lg spoonful of Sweet potato

But hey, NO SUGAR

**Leslie** · 11-01-2002, 06:51 AM

SHOULDER/TRI/ABS

Close Grip Upright Row 10, 8, 6, 6, 4
Shoulder Press 10, 8, 6, 6, 4 * I did 35lb DB

Reverse Lateral 10, 8, 8, 6
Shrugs 12, 10, 8
Side Lateral Ladders 3 sets using 5lb,8lb,10lb to failure

Pushdowns 10, 8, 6, 6, 4
Overhead Ext rev grip with BB 8, 10, 8, 8
Rev Grip Cable 10, 8, 8

2 sets of 40 Ab ball crunch with twist

**nikegurl** · 11-01-2002, 11:27 AM

Looking good Leslie! Are the Side Lateral Ladders lateral raises where you go up and down the dumbell rack?

**Stacey** · 11-01-2002, 11:33 AM

Looking goooooood Leslie! I love doing Side lateral raises~~ Thats a very good workout for your shoulders!

Have a great weekend!

**Leslie** · 11-01-2002, 11:41 AM

NG~ Yes , up and down...a KILLER!!

Hey P

thanks for popping in

**Leslie** · 11-01-2002, 01:41 PM

745am
1/2 c oats
5 whites 1 egg

1045am
1 apple
5 oz chicken
1 tbsp cream
*med coffee
1 c greenbeans
ACV

1:00pm (I was STARVING)
1 apple
1.5 can tuna
2 tsp flax
1 c green beans

4:00pm
5 oz Sweet Potato
4 oz Ground beef & 1/4 can tuna
1 c green beans
*pre w/o

8:00pm
5 strawberries
2 scoops Designer
2 tbsp cream

11:00pm
5 oz chicken
2 tsp flax
1.5 c green beans

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