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"This weightlifting thing"
- Thread starter Kathybird
- Start date
I like meat! I am just not very inventive in the kitchen. I had a heavy carb breakfast and am trying to come up with enough protein stuff to make up.
I've got chicken, ground meat and eggs listed for today (so far), got plenty of veggies so I should be able to meet the fiber requirements, and I do usually take a couple of metamusil pills. Still need to up the protein tho.
I've got chicken, ground meat and eggs listed for today (so far), got plenty of veggies so I should be able to meet the fiber requirements, and I do usually take a couple of metamusil pills. Still need to up the protein tho.
Steak, pork loin, any kind of fish, chicken - panfried in butter they all taste good.
Eggs, canned tuna, cottage cheese, Greek yogurt...
Protein's easy. Fast, too.
Ditch the metamucil for now. I want you to get the fibre up from food.
Eggs, canned tuna, cottage cheese, Greek yogurt...
Protein's easy. Fast, too.
Ditch the metamucil for now. I want you to get the fibre up from food.
So we're pretty much talking Atkins here, right? I did South Beach about a year ago, along with trying to go anti-inflammatory (I have rosacea, I'm mildly allergic to some drugs, I puff up after eating pizza, etc.) and I felt pretty damn good on that.
... ugh, I hate tuna. Now salmon, there we go.
And I could live on sushi.
... ugh, I hate tuna. Now salmon, there we go.
And I could live on sushi.
Not necessarily, but you're welcome to do Atkins if you like. I felt great on Atkins - it's how I lost most of the weight; comfortable as hell and so EASY.
And raw fish really IS to die for, isn't it?
And raw fish really IS to die for, isn't it?
Food today,
Calories 1,456
Fat 64.0 571 39%
Saturated 27.2 242 16%
Polyunsaturated 10.4 93 6%
Monounsaturated 21.5 192 13%
Carbohydrate 137.5 547 37%
Dietary Fiber 11.4
Protein 88.5 359 24%
Alcohol 0.0
Yeah. Need to work on it some more. Doing fairly good until we hit McDonald's.
Calories 1,456
Fat 64.0 571 39%
Saturated 27.2 242 16%
Polyunsaturated 10.4 93 6%
Monounsaturated 21.5 192 13%
Carbohydrate 137.5 547 37%
Dietary Fiber 11.4
Protein 88.5 359 24%
Alcohol 0.0
Yeah. Need to work on it some more. Doing fairly good until we hit McDonald's.
Oooh, I see what your problem is - you're tracking after the fact.
Try this: preplan a day, PACK IT UP IN PORTIONS and that's all you get to eat. You have to eat it all but it's all you get. If you eat something that's not prepacked, you have to pay for it by taking something of the same "value" out of the bag.
Can you try that for one day - at 2000 calories?
Try this: preplan a day, PACK IT UP IN PORTIONS and that's all you get to eat. You have to eat it all but it's all you get. If you eat something that's not prepacked, you have to pay for it by taking something of the same "value" out of the bag.
Can you try that for one day - at 2000 calories?
No, I gotcha, I did start after breakfast, I'd already had my cereal by the time I read your post. It usually takes me a few days to get into the swing of a diet, and I have NO food in the house.
I did actually hit a few calories under 2K so I'll probably be on track by Saturday. It'll be interesting to see what happens on a workout day, that's when I'm HUNGRY.
I did actually hit a few calories under 2K so I'll probably be on track by Saturday. It'll be interesting to see what happens on a workout day, that's when I'm HUNGRY.
You're hungry on workout days because of the cardio. Ditch that, focus on the lifting and let the diet do its thing.
Effects of exercise intensity on food intake and appetite in women -- Pomerleau et al. 80 (5): 1230 -- American Journal of Clinical Nutrition
Effects of exercise intensity on food intake and appetite in women -- Pomerleau et al. 80 (5): 1230 -- American Journal of Clinical Nutrition
OK. Today:
BP - 40(12, 11, 10, 10)
leg ext - 65(10x4)
crunches w/6lb ball - 100
Bent rows - 40(10, 12) 45(12, 10)
hams - 32.5(11, 12, 10, 10)
overhead press - 20(10) 25(10, 10, 8)
squat - 35(12) 40(12, 11, 12)
stiff leg dead - 40(10, 10, 12, 10)
The squats for some reason were easier this time. Stiff legged deadlifts made me dizzy.
BP - 40(12, 11, 10, 10)
leg ext - 65(10x4)
crunches w/6lb ball - 100
Bent rows - 40(10, 12) 45(12, 10)
hams - 32.5(11, 12, 10, 10)
overhead press - 20(10) 25(10, 10, 8)
squat - 35(12) 40(12, 11, 12)
stiff leg dead - 40(10, 10, 12, 10)
The squats for some reason were easier this time. Stiff legged deadlifts made me dizzy.
Squats were easier because you didn't tire them out before you trained them. Nice work.
For the "stiffs" - how are you doing them? I see a lot of things at the gym that people think are stiffs when in fact they're badly-executed straight leg deads. For stiffs, the legs are softly straight but stiff in that position, the barbell is pushed into the body the whole way down AND the whole way up, and you only lower until you feel your form start to deteriorate - that is to say, until you realize you can no longer keep your back tight and straight. Then you reverse it and stand.
If they look like this, you're good.
If they look like this, I'd suggest changing your form.
Another small suggestion I offer you is to structure your workouts so you hit the heavy compounds (that means multi-joint) lifts first. For example, squats, deads, bench press, and rows are all heavy compounds. Leg extensions and bicep curls are isolation/concentration movements, for one muscle or one part of a movement pattern.
So for your workout, you did:
BP - compound (horizontal press)
leg ext - isolation (quad dominant accessory work)
crunches isolation (core)
Bent rows - compound (horizontal pull)
hams - isolation (ham dominant accessory work)
overhead press - compound (vertical push)
squat - compound (quad dominant)
stiff leg dead - compound (ham dominant)
Ideally you will hit ham dominant, quad dominant, horizontal pushing and pulling and vertical pushing and pulling in your workouts - although you don't have to hit ALL of these in EACH workout.
When you work a muscle or movement using heavy compounds, in general do those first. IE do the squats, THEN the extensions. Do the Stiffs (I prefer to call 'em RDLs), THEN do the ham curls.
You might consider doing the RDLs earlier in your workout, since you find them harder. That way you the most energy for them, instead of doing them at the end when you're tired.
Also, I'm going to suggest you drop your rep range down for the heavy compounds. How about working in the 5-8 rep range? If you can do all sets in the 8-rep range, increase the weight next time and do 5-rep sets, working your way back up to 8-rep work, then repeat. The reward for going heavier is fewer reps.
For the "stiffs" - how are you doing them? I see a lot of things at the gym that people think are stiffs when in fact they're badly-executed straight leg deads. For stiffs, the legs are softly straight but stiff in that position, the barbell is pushed into the body the whole way down AND the whole way up, and you only lower until you feel your form start to deteriorate - that is to say, until you realize you can no longer keep your back tight and straight. Then you reverse it and stand.
If they look like this, you're good.
| YouTube Video | |
If they look like this, I'd suggest changing your form.
Another small suggestion I offer you is to structure your workouts so you hit the heavy compounds (that means multi-joint) lifts first. For example, squats, deads, bench press, and rows are all heavy compounds. Leg extensions and bicep curls are isolation/concentration movements, for one muscle or one part of a movement pattern.
So for your workout, you did:
BP - compound (horizontal press)
leg ext - isolation (quad dominant accessory work)
crunches isolation (core)
Bent rows - compound (horizontal pull)
hams - isolation (ham dominant accessory work)
overhead press - compound (vertical push)
squat - compound (quad dominant)
stiff leg dead - compound (ham dominant)
Ideally you will hit ham dominant, quad dominant, horizontal pushing and pulling and vertical pushing and pulling in your workouts - although you don't have to hit ALL of these in EACH workout.
When you work a muscle or movement using heavy compounds, in general do those first. IE do the squats, THEN the extensions. Do the Stiffs (I prefer to call 'em RDLs), THEN do the ham curls.
You might consider doing the RDLs earlier in your workout, since you find them harder. That way you the most energy for them, instead of doing them at the end when you're tired.
Also, I'm going to suggest you drop your rep range down for the heavy compounds. How about working in the 5-8 rep range? If you can do all sets in the 8-rep range, increase the weight next time and do 5-rep sets, working your way back up to 8-rep work, then repeat. The reward for going heavier is fewer reps.
I think I'm doing the stiff legged deadlifts right. Here's the video I watched to figure them out: (ain't hard on the eyes either )
Dailymotion - Stiff Leg Dead Lifts - a Sports & Extreme video
I can do that on the reps, go from more to fewer with more weight. Although, I will say, I mentally feel like I'm not doing half the workout I used to do with running and heavy cardio. Waiting 60 seconds between sets is boring.
)Dailymotion - Stiff Leg Dead Lifts - a Sports & Extreme video
I can do that on the reps, go from more to fewer with more weight. Although, I will say, I mentally feel like I'm not doing half the workout I used to do with running and heavy cardio. Waiting 60 seconds between sets is boring.
Okay good, that form looks fine. No need to lower the weight all the way to the floor - just about midway down the shin is about where it lands for me.
If you lift heavy enough, you'll want to wait longer than 60 seconds, believe me. I wait more than five minutes between sets for some of my squats.
If you lift heavy enough, you'll want to wait longer than 60 seconds, believe me. I wait more than five minutes between sets for some of my squats.
Well I aim for 3 days a week. That's not what it's turning out to be. I was thinking I'd need to play with scheduling.
Food... not HORRIBLE but over calories by 200... which was the end of the kid's piece of pizza. Other than that, sushi ( ), steak, veggies, high fiber cereal, few sips of a protein shake, juice, water, ONE chinese dumpling (because I found out the f&$ers have like 300 calories)... protein at least over 100g, fiber OK, still have to get the carbs down. Almost at the ratios you recommend. And I got those supplements. Do you know how many fish pills that is?????
So it looks like my body wants to do weight training every 3 days. At this point, I'm still leaning heavily on the few compound exercises, looking up a few new ones for a little later. I threw in the isolated legs the other day because I feel like my legs aren't getting as much as when i was running 4 days a week. So I'm thinking; cardio day 1, weights day 2, off day 3. Repeat. Or switch weights and cardio. What do you think?
Actually my brother mentioned the 3-day thing. He does the rotations of body parts like y'all and lets 2 days elapse before he works out the same body part. Is that recommended?
Food... not HORRIBLE but over calories by 200... which was the end of the kid's piece of pizza. Other than that, sushi (
), steak, veggies, high fiber cereal, few sips of a protein shake, juice, water, ONE chinese dumpling (because I found out the f&$ers have like 300 calories)... protein at least over 100g, fiber OK, still have to get the carbs down. Almost at the ratios you recommend. And I got those supplements. Do you know how many fish pills that is?????So it looks like my body wants to do weight training every 3 days. At this point, I'm still leaning heavily on the few compound exercises, looking up a few new ones for a little later. I threw in the isolated legs the other day because I feel like my legs aren't getting as much as when i was running 4 days a week. So I'm thinking; cardio day 1, weights day 2, off day 3. Repeat. Or switch weights and cardio. What do you think?
Actually my brother mentioned the 3-day thing. He does the rotations of body parts like y'all and lets 2 days elapse before he works out the same body part. Is that recommended?
No, that's not recommended. The body works as a system, not as parts, and you don't need that much recovery yet, not at the weights you're lifting and not without gear.
Get that protein up to 150g - you'll feel better. And yes, that's ten grams of fish oil - ten capsules. I take this every day.
You can alternate days if you like - three lifting workouts, two or three cardio, one day entirely OFF.
Weights/cardio/off would be a nice mix.
And there is no need for anything but heavy compounds at the moment. Just do the "basically, training" split listed in my blog.
Get that protein up to 150g - you'll feel better. And yes, that's ten grams of fish oil - ten capsules. I take this every day.
You can alternate days if you like - three lifting workouts, two or three cardio, one day entirely OFF.
Weights/cardio/off would be a nice mix.
And there is no need for anything but heavy compounds at the moment. Just do the "basically, training" split listed in my blog.
I have my own theory for just this instance. Period time (sorry if that's TMI). The day before I can sleep all day and have NO energy at all. And I could challenge some of these giant guys in the food consumption department.
Hm. I just read up on that. Intriguing! I may have to try it. I have all those symptoms.
Hey, thanks for the link for the gym equipment guide -that can be a big help. I'm new to this bodybuilding thing and having more info is a definite help. I used to do a lot of running but then I started having knee problems and had to take a break from that. I'm looking forward to increasing my muscle mass though.
Oy vey. Well after two days of feeling totally shitty (kid brought home a stomach virus) I worked out a little.
Warmup - 5 mins on elliptical lev. 5
Sq - 40(10x4)
BOR - 40(10x4)
stiff dead - 40(10) 45(10x3)
30 mins on elliptical, levels 5 to 7. Back of right hamstring hurtin a little. Gotta stretch it out. GOT to go for a run soon, losing cardio endurance.
Warmup - 5 mins on elliptical lev. 5
Sq - 40(10x4)
BOR - 40(10x4)
stiff dead - 40(10) 45(10x3)
30 mins on elliptical, levels 5 to 7. Back of right hamstring hurtin a little. Gotta stretch it out. GOT to go for a run soon, losing cardio endurance.
Cardio endurance builds up again very quickly. You just need to drop fat for now. Do that first, THEN build your endurance base up. It's so much easier that way.
PS hot epsom bath, stretch the hamstring out in the bath.
PS hot epsom bath, stretch the hamstring out in the bath.
katt
Registered
katt, I know right? It's amazing. What dose do you take? How strong is the cream - 3%? I get mine made at a compounding pharmacy, 5% in versabase and I apply 1cc at night.
katt
Registered
mines a compound too.. I don't know right off the top of my head, but i'll look after I get off work and pm you later
I just ordered some, I think 3% also. So accdg to the directions you apply this stuff AFTER ovulation, right? Shit, I have like a 3 month cycle. Never been regular in my life and the 3-month birth control doesn't even guarantee I'll have a period when it's time for the placebos.
On another note, screw it!!!!!!!!! Impending period (OK we're still on the period) so I'm having too many carbs and trail mix with M&Ms!!!! mmmmmmmmmmmmmmmmmmm
On another note, screw it!!!!!!!!! Impending period (OK we're still on the period) so I'm having too many carbs and trail mix with M&Ms!!!! mmmmmmmmmmmmmmmmmmm
katt
Registered
oooo... that trail mix is packed w/cal's... but it's soooo good.
