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aes1989
11-21-2007, 07:22 PM
So this is my normal routine. I don't have a lot of experience with weights and I am hoping to learn more about it through you guys!

I eat around 1,500 calories a day.
I avoid processed foods, I don't eat a lot of grease, and I bake everything, no frying, no oil, etc.

Breakfast is usually an english muffin with a TBSP. of raspberry jam and 2 C. of Skim milk.
Lunch is a tossed salad with a zero-cal all natural italian dressing. I usually throw maybe 5 peices of chopped up lunch meat on top of it.
Dinner is some type of baked meat, either chicken, salmon, or pork. I eat 3 oz. of meat with 2 C. of vegetables.
I drink 5 C. of water daily, and several glasses of sweet tea ( I am a GA girl! )
But other than tea, I avoid sweets like the plague.

My workout is usually walking on the treadmill and crunches, lunges, and sometimes I will do an aerobics DVD. I workout for about 45 minutes 4 or 5 days a week. I'm a full time student with a full time job so it's hard to get workouts in.

I'd really be interested in getting started with weights. I'm also getting a workout bike and I have boxing equipment that I'm just learning how to use.

Any advice?

MrWebb78
11-21-2007, 07:33 PM
First few things that come to mind:

Your calories can be a little higher, in the 2000-2300 range.

For breakfast, substitute natural peanut butter for the jam, and get more protein in there, maybe a couple hard boiled eggs.

try 6 meals a day instead of 3. Make room for 3 smaller meals, even if it's just a tuna sammich on wheat, or a couple eggs and an apple.

Do the bike/boxing first thing in the morning after waking up(not overkill, just 30-40 minutes). Then add a weight lifting routine in the evenings.

aes1989
11-21-2007, 07:35 PM
I really have no idea where to begin on weights. How would I start a weight routine? I have a basic bench and 75 pounds of weight, and I have dumbbells up to 15 pounds. I know thats pathetic but the only time I ever use weight is in Aerobics videos. Help me haha.

VikingWarlord
11-21-2007, 08:07 PM
The first question that comes to mind is what are the results you're trying to achieve?

TIP: Don't even think the word "tone" around here. ;)

aes1989
11-21-2007, 08:14 PM
Haha. Umm, I want really defined legs. But not BIG defined, little, tight, and defined. And I want a cute bum. Haha.

Jorge Sanchez
11-21-2007, 08:20 PM
Less carbs, more protein. Learn how to squat and SLDL.

Jorge Sanchez
11-21-2007, 08:20 PM
Oh yeah, and good luck.

Lones Green
11-21-2007, 08:33 PM
good to see more girls lifting around here. get heavier db's!

VikingWarlord
11-21-2007, 08:36 PM
Yes. Squats and deads are very important for teh secksay lower half.

Read all the stickys in every forum here, you'll get all the information you need. If you don't get something, search for it, this will save you aggravation and heartache later when people bitch at you for asking a question that's been covered 3,847,643 times.

Take pictures of yourself and take a set of measurements at regular intervals. You don't have to post them, just keep a record. Don't pay so much attention to what the scale says, use the tape and the mirror as your progress indicator.

Oh, and since you're a girl on a site populated with giant testosterone balloons, expect some smack talking. It's just the nature of the beast.

Enjoy your stay, get yourself all hot and fine and then post pictures. :p

mickyjune26
11-21-2007, 08:52 PM
Also, get to know Built. She can provide a lot of advice on cutting. Welcome to WBB. You'll do great if you never give up and learn to enjoy the process. The best thing we can all do is make this a lifestyle, not just a quick fix. That's something that I'm even learning to do. It takes work to look good, but it SURE IS WORTH IT!!! :)

Bohizzle
11-21-2007, 09:15 PM
How tall are u? I saw in ur member's intro u said u weigh 175. From ur avatar, I wouldn't even guess anywhere close to that! You must be pretty tall! Squats and deadlifts will help with ur goals of having a tight lower half but don't neglect the rest of ur body. Look around the site and check out different routines that interest you.

Andrew

aes1989
11-22-2007, 09:49 AM
How tall are u? I saw in ur member's intro u said u weigh 175. From ur avatar, I wouldn't even guess anywhere close to that! You must be pretty tall! Squats and deadlifts will help with ur goals of having a tight lower half but don't neglect the rest of ur body. Look around the site and check out different routines that interest you.

Andrew

I'm 5'9" but that was me at 140 a couple years ago. That is what I am going for again lol I was hot!

Gunshow
11-22-2007, 10:31 AM
you had those tattoos and piercings at 15?!?! I'd say you were hot... Good luck with your goals, do your squats and deadlifts like everyone else has said and stick to your cardio and diet.

aes1989
11-22-2007, 11:26 AM
lol i had peircings, the tatts are sharpie. lol

Cards
11-22-2007, 02:07 PM
Good luck with your goals and as everyone else said it's nice to finally have some females around here. The most important part of all of this is dedication. If you're dedicated you can do anything!

aes1989
11-22-2007, 05:47 PM
Well here is my plan for Saturday, Nov. 24- Friday Nov. 30
Saturday:
40 Minutes Biking (HIIT)
20 Minutes Kickboxing
Upper Body Weights:
-3 sets of 20 dumbbell flies with 15 Lbs.
-3 Sets of 20 Bench Press 50 Lbs.
-15 triceps curls with 15 Lbs.
Sunday:
40 Minutes Biking (HIIT)
20 Minutes Kickboxing
Lower Body Weights:
-3 sets of 20 Squats with 50 Lbs.
-3 sets of 20 Crunches
-3 sets of 10 deadlifts with 50 Lbs.
Monday:
40 Minutes Biking (HIIT)
20 Minutes Kickboxing
No Weights.
Tuesday:
40 Minutes Biking (HIIT)
20 Minutes Kickboxing
Upper Body Weights:
-3 sets of 20 dumbbell flies with 15 Lbs.
-3 Sets of 20 Bench Press 50 Lbs.
-15 triceps curls with 15 Lbs.
Wednesday:
40 Minutes Biking (HIIT)
20 Minutes Kickboxing
Lower Body Weights:
-3 sets of 20 Squats with 50 Lbs.
-3 sets of 20 Crunches
-3 sets of 10 deadlifts with 50 Lbs.
Thursday:
Rest Day
Friday:
40 Minutes Biking (HIIT)
20 Minutes Kickboxing
Lower Body Weights:
-3 sets of 20 Squats with 50 Lbs.
-3 sets of 20 Crunches
-3 sets of 10 deadlifts with 50 Lbs.

Ok, now you guys tear it apart and tell me what's wrong with it. :]

Kurgan
11-22-2007, 07:11 PM
you might want to add in seated cable rows or bent over t bar rows. These are for upper back.
Bodyweight exercises like chinups are good too. Their a bitch when u get started though.
With all that cardio though theres no way ur not gonaa lose weight.

aes1989
11-22-2007, 07:45 PM
Well, I was thinking that the cardio would be crucial. But I've been reading Built's stuff and she seems completely against cardio. What do you guys think?

MrWebb78
11-22-2007, 08:08 PM
I think if you ask 10 people about cardio you will get 10 differing opinions.

I think if you enjoy doing cardio, then you should do it. I also believe you will see the results you are after if you stick with it.

Detard
11-22-2007, 08:58 PM
Scratch your entire routine and go with Baby Got Back (AKA. BGB). http://builtblog.wikidbody.com/2007/06/11/baby-got-back/ Read that article and ask if you have any questions regarding it. I made my sister try it during the summer and she had some awesome results. The key part of weight loss is in your diet. I stressed that on her and she finally understood and made the changes she was looking for. Stay dedicated to whatever program you choose to follow and stay strict with your diet.

Another website run by mainly women is www.beyondlowcarb.net. Built is the head honcho there and they will welcome you with open arms. There are a couple of us WBBers over there (Bako, VikingWarlord, Big Corey, Heavy bomber and me).

Good luck!

PizDoff
11-22-2007, 10:09 PM
Who is teaching you kickboxing?

How long are your rounds? Any specific technique focus there?

mickyjune26
11-22-2007, 10:17 PM
Scratch your entire routine and go with Baby Got Back (AKA. BGB). http://builtblog.wikidbody.com/2007/06/11/baby-got-back/ Read that article and ask if you have any questions regarding it. I made my sister try it during the summer and she had some awesome results. The key part of weight loss is in your diet. I stressed that on her and she finally understood and made the changes she was looking for. Stay dedicated to whatever program you choose to follow and stay strict with your diet.

Another website run by mainly women is www.beyondlowcarb.net. Built is the head honcho there and they will welcome you with open arms. There are a couple of us WBBers over there (Bako, VikingWarlord, Big Corey, Heavy bomber and me).

Good luck!

That's good advice, Detard. Good luck on next week. Looking forward to hearing how you do.

aes1989
11-23-2007, 11:27 AM
I got my bike!! :] I can't wait to useeee it!

aes1989
11-23-2007, 12:11 PM
Who is teaching you kickboxing?

How long are your rounds? Any specific technique focus there?

I have a friend who is a six time black belt or whatever. He is teaching me the basics, but I'm not great. I just enjoy it so much though, as a full time college student (18 credit hours a semester) and working full-time, and being a wife...It's just a great stress reliever.
So I know it's really awesome to tone your core, but I really just pound around on a bag for 3 minutes, rest 1 minute and pound at it again. hahaha. I am getting better though!
:)

Junehte
11-23-2007, 12:39 PM
you need to put a lot of work

aes1989
11-23-2007, 01:00 PM
i know it will be a lot of work, but its really do-able. i think at least, it's barely a pound a week. healthy weight loss is usually 2 pounds a week.

mickyjune26
11-23-2007, 02:54 PM
Have you had a chance to read up on the initial loss that you'll get that has to deal with water-weight?

aes1989
11-23-2007, 04:55 PM
No not yet, I haven't really had a lot of time to read because of Thanksgiving and everything. I hope for a quick loss because of water weight though! I get motivated by things like that.

aes1989
11-23-2007, 05:12 PM
i'm actually getting very interested in this whole "lift heavy" thing. you guys may have made a believer out of me.

aes1989
11-23-2007, 08:43 PM
My goal for this first week of working really hard is to lose 3 pounds.
I don't know if it will happen but I'm going to try.
And if I do really good and don't f up at all and lose the three pounds on Friday night I am going to go to the Godiva shop and get this frozen drink that I love love love.
It's about 1,200 calories. So I can't remember last time I had one.
haha.

MrWebb78
11-23-2007, 08:46 PM
In addition to your workout, post everything you eat. Everything for each meal and including snacks. The nice folks here can help even more if we know what you're eating AND how you're lifting.

I am so glad I'm not a chocolate fan, Godiva always looks good, but I just don't eat it.

aes1989
11-23-2007, 08:56 PM
In addition to your workout, post everything you eat. Everything for each meal and including snacks. The nice folks here can help even more if we know what you're eating AND how you're lifting.

I am so glad I'm not a chocolate fan, Godiva always looks good, but I just don't eat it.

yeah, i'm planning to. i keep a xanga journal too, i have tons of girls on there that i talk to and i plan all my meals on there. so it should be pretty simple to transfer them over.


thank you so much to everyone for your kindness and your help. you have no idea the impact that you're making on my life.

Built
11-23-2007, 09:13 PM
Hi there - see my reputation precedes me. :)

A three pound loss means a deficit of about 10,000 calories. Not sure how you intend to make that happen in a week.

You checked into the other site yet?

aes1989
11-23-2007, 09:18 PM
Well, I was kind of hoping for a water weight drop. :D
A girl can dream right?

Built
11-23-2007, 09:23 PM
Ah - that might well happen, particularly if you drop your carbs some.

Are you tracking/planning your macros? Know how to set up your diet?

aes1989
11-23-2007, 09:25 PM
I'm working on it. I've been reading your stuff like a madwoman.
I was trying to read everything before I asked any questions.
I'm worried I am not eating enough, but I am also afraid to increase my calories. I'm planning on only eating bread in the mornings right before my workout. I'm also planning on upping my protien a lot and dropping my carbs throughout the day. Mainly, I'm dropping carbs this week.
Does that sound right or am I way off?

aes1989
11-24-2007, 09:05 AM
in: (so far)
english muffin w. 1 tbsp raspberry jam.
2 egg whites
1 whole egg



out: (so far)
1.2 M on bike

dusst
11-24-2007, 10:13 AM
i'll def follow this journal. we both started at the same time tho im trying to bulk up while your trying to loose weight. if i could gain 2 pounds a week id be happy, good luck to you!

Built
11-24-2007, 06:32 PM
aes - yep, sounds right. What are your targets for protein and fat, and for total calories?

aes1989
11-24-2007, 06:35 PM
i shoot for around 1200-1500 calories a day.
that's hard for me sometimes though because i have a nasty habit of just not eating.

in:
english muffin w/ raspberry jam
2 egg whites
1 whole egg
veggie soup
salad
protien shake
pepsi

out:
5M on bike.
Walk in the woods. :]

aes1989
11-25-2007, 09:09 AM
english muffin with 2 tbsp. natural peanut butter
3 egg whites, 1 egg yolk
glass skim milk

mickyjune26
11-25-2007, 09:14 AM
So you eat 1200-1500 calories...what percentage of those are fat/protein/carbs?

aes1989
11-25-2007, 09:20 AM
im trying to eat around 50% protien 25% carbs 25% fat.

VikingWarlord
11-25-2007, 10:10 AM
Ratios bad. Real bad.

aes1989
11-25-2007, 10:11 AM
lol then help me. :(

VikingWarlord
11-25-2007, 10:45 AM
You're reading Built's stuff, it's all spread out through the articles, most of it in her carb cycling article. This is a real short version, and if any of it is unclear or not completely correct (and because she pwnz me), Built will be along shortly to punch me in the dick and then provide the correct information.

Trying to hit specific numbers rather than a ratio is a lot easier to deal with since those numbers have already been figured out and it has some sort of basis in our reality.

Since you're trying to drop fat and are planning to do a lot of steady state cardio to do it, base your protein intake on a number between 1.25 to 1.5g for every pound of lean body mass. If you don't know what that is, you'll get close enough by taking 80-83% of your goal weight (this figures a 17-20%BF at your goal weight, "normal" for women). Base your fat intake on a number around .5g per lb LBM.

Since your goal weight is 140, I'd say get around 140-155g of protein. Try about 60-65g of fat with about 1/3 coming from saturated fats. This puts your caloric intake at 560-620cal from protein and 540-585cal from fats.

Fill in the rest with whatever. If you're going with more fats, skew them toward monounsaturated if possible. You might want to try eating carbohydrates around your workouts, before and after.

Adjust things as necessary. If you back the cardio down but keep lifting heavy, the amount of protein you need to maintain will drop as well, back to around 1-1.25g/lb, also dropping your calories overall.

aes1989
11-25-2007, 11:57 AM
i ate zaxby's for lunch.
so that pretty much ruined today.
i guess i'll double my workout.
but i don't know what to do about my carbs and stuff for today because i VERY rarely eat out.
stupid husbands and their stupid fast food cravings.

Built
11-25-2007, 11:59 AM
How come one meal ruined a day? How could that work?

Do not try to exercise off food. You don't pay for food with exercise. You pay for food with food.

aes1989
11-25-2007, 12:05 PM
i guess its the whole eating disorder mentality. i'm trying to get out of it.

VikingWarlord
11-25-2007, 01:33 PM
Learning to eat well is just like doing anything else. You'll **** it up sometimes, but you'll rarely do anything so bad that it can't be fixed.

aes1989
11-26-2007, 11:35 AM
i had no idea how many carbs were in soda.
i'm going to have to stop drinking it and go to water. :[

drew
11-26-2007, 11:51 AM
You can drink diet soda. Water is better though.

TommyBoy
11-26-2007, 01:01 PM
i'm actually getting very interested in this whole "lift heavy" thing. you guys may have made a believer out of me.Awesome...now I'm gonna try and turn you into a powerlifter!!

I am going to go to the Godiva shop and get this frozen drink that I love love love. It's about 1,200 calories.haha.Oh my god, that sounds delicious!

You pay for food with food.These are words to live by.
You can drink diet soda. Water is better though.I prefer crystal light!!



I'm definitely gonna stick around in the journal. You seem like a very keen person, you have a great attitude....and you're very good looking.:clap:

drew
11-26-2007, 01:03 PM
Oh yeah, how could I forget Crystal Light!? It's all I drink when I'm at home. I buy the Walmart brand though. Much cheaper and still tastes good.

TommyBoy
11-26-2007, 01:07 PM
Oh yeah, how could I forget Crystal Light!? It's all I drink when I'm at home. I buy the Walmart brand though. Much cheaper and still tastes good.Yeah me too! The Walmart brand is the best!!! The Iced Tea and Tangerine Grapefruit is my fav!!

Walmart Crystal Light FTW!!!

aes1989
11-26-2007, 01:24 PM
So, some of the advice built gave me was to drop my carbs and increase my protien. poking around my cabinets i was pretty sure this was going to be impossible.
So today, after being inspired by Call Of Duty 4 (hahaha), I went on a Stealth Mission to my Grocery store. (i love Kroger.)
I bought the following.
-Low Carb/ Low Fat Tortillas to eat in place of bread. (11g carb instead of 36ish in bread.)
-American Cheese (1g carb)
-Diet Cherry Coke (0g carb)
And 18 eggs. How many should I be eating daily or for breakfast?

TommyBoy
11-26-2007, 01:37 PM
So, some of the advice built gave me was to drop my carbs and increase my protien. poking around my cabinets i was pretty sure this was going to be impossible.
So today, after being inspired by Call Of Duty 4 (hahaha), I went on a Stealth Mission to my Grocery store. (i love Kroger.)
I bought the following.
-Low Carb/ Low Fat Tortillas to eat in place of bread. (11g carb instead of 36ish in bread.)
-American Cheese (1g carb)
-Diet Cherry Coke (0g carb)
And 18 eggs. How many should I be eating daily or for breakfast?
Diet Cherry Coke = :drooling:

If it was for me, I'd eat all 18 for breakfast...but you're not me...so I'd say 4-5.

aes1989
11-26-2007, 02:08 PM
definately not going to eat 18 eggs for breakfast.
yuck. lol

TommyBoy
11-26-2007, 02:10 PM
definately not going to eat 18 eggs for breakfast.
yuck. lolI meant the whites. I don't touch the yolks. For you, I'd say 4-5 whites, and maybe 2 yolks....how does that sound?

aes1989
11-26-2007, 02:11 PM
better than 18. haha. much better than 18.
i'm going to lift weights tonight for the first time ever.
i am very nervous.

TommyBoy
11-26-2007, 02:16 PM
Don't be nervous, just consume 400mg caffeine and listen to some Pantera and get super angry at the world. That sould cure the nerves.

aes1989
11-26-2007, 02:17 PM
lmao at pantera.

TommyBoy
11-26-2007, 02:22 PM
It works....trust me:ninja:

mickyjune26
11-26-2007, 02:24 PM
better than 18. haha. much better than 18.
i'm going to lift weights tonight for the first time ever.
i am very nervous.

This is very exciting. You're going to do great! Start light. Have fun. Make sure to grunt if it's heavy. that helps, lol.

aes1989
11-26-2007, 02:25 PM
So Pantera and grunting. Whoo I'll be a powerlifter before you know it! haha

aes1989
11-26-2007, 02:26 PM
my only problem is this.
i will be super embarrassed to put what i can do up here because you guys will make so much fun of me.

TommyBoy
11-26-2007, 02:32 PM
So Pantera and grunting. Whoo I'll be a powerlifter before you know it! hahaAwesome, let's turn you into a powerlifter.
my only problem is this.
i will be super embarrassed to put what i can do up here because you guys will make so much fun of me.No we won't. We're here to support you. You have to start somewhere. And remember, you can only get stronger.

drew
11-26-2007, 02:40 PM
One thing that won't happen here, nobody will make fun of a person for doing the best they can. Do your best, and try to do better every time. Don't get frustrated, and ask for help if you need it.

aes1989
11-26-2007, 02:50 PM
Okay, so I lifted. I guess that's what you'd call it.
It took all of 24 minutes to wear my bum out. lmao.
The bench is all I can lift, the deadlift and squat I could definately do a little more of.
I did 2x10 of squat and deadlift, and 2x5 of the bench, and i could barely put it up the last time on each bench.
45 bench
70 squat
70 deadlift


what else should i be doing weights-wise?
i'm sorry if i sound dumb i'm just so new to this and thats what i see in everyone's profile.

dusst
11-26-2007, 02:56 PM
well i jus started lifting weights this week just like you. i ahve a question tho, ive never done a dealift or squat, can i jus use the bar i bench with? old bros benchpress in the basement collecting dusst FTW

TommyBoy
11-26-2007, 02:57 PM
Okay, so I lifted. I guess that's what you'd call it.
It took all of 24 minutes to wear my bum out. lmao.
The bench is all I can lift, the deadlift and squat I could definately do a little more of.
I did 2x10 of squat and deadlift, and 2x5 of the bench, and i could barely put it up the last time on each bench.
45 bench
70 squat
70 deadlift


what else should i be doing weights-wise?
i'm sorry if i sound dumb i'm just so new to this and thats what i see in everyone's profile.Hey, that's a good start! As far as what type of routine to use, I'm probably not the best person to ask. I think that BGB would work good. Built should have some insight for you.

VikingWarlord
11-26-2007, 04:26 PM
Don't be nervous, just consume 400mg caffeine and listen to some Pantera and get super angry at the world. That sould cure the nerves.

That's good advice. Pantera is definitely for chicks. Men listen to Cannibal Corpse and Impaled Nazarene. ;)



what else should i be doing weights-wise?
i'm sorry if i sound dumb i'm just so new to this and thats what i see in everyone's profile.

Those are the "big 3" lifts, which is why they're in most sigs.

As for the routine you should use, do you want to do 3 or 4 days a week on the weights? BGB is a good split, I'm working on a 3 day modified version of that routine and have had excellent progress with it, as have many others.

Also, remember that the only stupid question is the one you don't ask. Don't worry about it. Everyone has to start somewhere. No one's going to give you a hard time for anything if you're busting your ass to improve.

aes1989
11-26-2007, 04:33 PM
I actually prefer Saliva, Buckcherry, Atreyu, Slipknot, Metallica, and AC/DC.
:]

OGROK
11-26-2007, 07:25 PM
I think you should do the Starting Strength routine. Since you are a new lifter, you should be able to squat 3 times a week without killing yourself, and make rapid progress. I've been lifting weights for like half a year now and that's what I have been using. Even though you are a girl, it should fit your goals pretty well IMO.

Day A:

Squat 3x5
Bench Press 3x5
Deadlift 3x5

Day B:

Squat 3x5
Overhead Press 3x5
Bent Row or Pendlay Row 3x5

Try to go up 5lbs-10lbs in every lift each session. Alternate between day A and day B.

Eat like 2000-2500 calories a day, and make sure you are getting enough protein/fat/carbs. If you need help with the diet look in the nutrition forums for some basic weightlifter diets.

Good luck.

aes1989
11-27-2007, 01:31 PM
what does IMO mean?

I just signed up with this guy www.leanbodiesconsulting.com
for diet and workout. i'm pretty excited.

deeder
11-27-2007, 02:05 PM
what does IMO mean?

I just signed up with this guy www.leanbodiesconsulting.com
for diet and workout. i'm pretty excited.

No No No!!!

Do NOT pay money for a routine! You can find absolutely everything you need to know about diet and training on these forums!

sCaRz*Of*PaiN
11-27-2007, 02:13 PM
what does IMO mean?

I just signed up with this guy www.leanbodiesconsulting.com
for diet and workout. i'm pretty excited.Please don't do that. PLEASE PLEASE don't do that. Have you not been listening? Everything you need is on this site. All the dieting and lifting information you need is on this site, for free, by many users willing to help you and from articles written over the last few years, not to mention the millions of posts on this site.

Also, I took a gander at that site...please...stop going there. Thanks. Don't let the flashy webpage get to you. Here is all you need. Didn't you say Built was helping you? Built helping you is 30 times more valuable than anything on that site.

aes1989
11-27-2007, 02:18 PM
i was just kidding duh. lol so I wasn't but it's a lot of money so i don't guess I 'll do it. you guys gotta help me though!

aes1989
11-27-2007, 02:20 PM
and Inatic from beyondlowcarb is who told me about it.

sCaRz*Of*PaiN
11-27-2007, 02:27 PM
I don't know why Inatic would point you to another website, especially one that costs money when the information there and here are both free. Built's on that website as well. I read some of the diet information on that site and I don't agree with it. Their guidelines are using percentages and that just makes me develop a twitch. Some of the information is okay, but nothing to write home about...and we're more than willing to help you reach your goals. That's what we do here.

deeder
11-27-2007, 02:28 PM
Doesn't matter who told you about it. There's tons of info floating around this site. You have everything you need right here if you take the time to do some reading :thumbup:

aes1989
11-27-2007, 02:29 PM
Well I just saw that she was using him as her coach, and I asked her about it and she said he was great. So I mean, I guess it was mostly me.
I just am really good at following strict plans, but I'm not good at designing them. That's all I was trying to do.

sCaRz*Of*PaiN
11-27-2007, 02:32 PM
We have diet plans here. We have lifting routines here. Everything you need is right here. I'm glad you have the motivation, but there's no reason to pay for information you can get for free. We'll help ya. :)

aes1989
11-27-2007, 02:47 PM
i need help with carbs. :( i don't understand them.

VikingWarlord
11-27-2007, 02:52 PM
What don't you understand about them? Specific questions tend to get better responses, and if you post them in the nutrition forum, you'll get more answers.

;)

deeder
11-27-2007, 04:00 PM
Amy don't be overwhelmed. Learning all this stuff will be so much more beneficial in the long run than having someone tell you what to do.

Start by reading the stickies in each of the sections and then next I would ready some articles on here... Some really good ones are linked to in Scarz's signature.

aes1989
11-27-2007, 04:39 PM
i updated fitday.
going to do 5m on my bike tonight my arms are so sore from lifting last night!

aes1989
11-27-2007, 07:07 PM
just thought everyone might want to know that i just did a mile on my bike in 3minutes. i could only do it that fast once but that's pretty big for me. :]

deeder
11-27-2007, 09:57 PM
just thought everyone might want to know that i just did a mile on my bike in 3minutes. i could only do it that fast once but that's pretty big for me. :]

Nice work :thumbup: Have you read Built's article "How to do cardio, if you must."

I'm not sure if that's exactly what it's called but you should definitely take a look at that.

aes1989
11-28-2007, 08:55 AM
i'm sick today. poo.

still gonna diet but i may just rest today. :(

grtrat1
11-28-2007, 09:28 AM
Wish I could bike.. Someone decided they needed a bike more than me. Came right up to my garage door (where my bike was) and rode off into the night.. So now Im taking on lite jogging.

aes1989
11-28-2007, 12:38 PM
Decided to lift today anyway.
Bench: 50 pounds (up 5 lbs!)
1x5 at 50. 1x5 at 45.
Squat:70 2x5
Deadlift: 70 2x5
I've gotta get more plates I could deadlift and squat more.

dusst
11-28-2007, 01:06 PM
ha thats my problem too, i dont have enough weights to even start deadlifting. i think all together i have like 130 pounds and 80 of that goes to bench and 50 goes to curling. im in eed of some cheap and heavy weights.

btw, do you work out at your house? if so, how do you squat? do you use the bench bar and jus lift if off the bench or wut?

aes1989
11-28-2007, 01:08 PM
btw, do you work out at your house? if so, how do you squat? do you use the bench bar and jus lift if off the bench or wut?

yes i work out at my house. right now i don't do it with a bench or anything. i have my husband help me get it on my shoulders then he spots me.
its sad. but i'm about to start using the gym at my school. yay for squat racks!

aes1989
11-28-2007, 01:47 PM
i am super pumped about going up 5lbs on my bench. how did that happen?

sCaRz*Of*PaiN
11-28-2007, 01:58 PM
You get stronger. It's a side effect of lifting. ;) Getting stronger is fun, isn't it?

aes1989
11-28-2007, 02:00 PM
but i mean 2 days ago i couldnt lift 50 pounds.

TommyBoy
11-28-2007, 02:28 PM
i have my husband help me get it on my shoulders then he spots me.That's f****n' hardcore!! That's how the inmates do it. Good job....2 thumbs up from TommyBoy :thumbup: :thumbup:

i am super pumped about going up 5lbs on my bench.Awesome! Keep it up Amy.

You get stronger. It's a side effect of lifting. ;) Getting stronger is fun, isn't it?Yes, fun indeed.

Kurgan
11-28-2007, 05:01 PM
ahahaha this is ****ing awesome!

aes1989
11-28-2007, 05:49 PM
huh?

mickyjune26
11-28-2007, 06:15 PM
good lifting. keep up the good work!

aes1989
11-29-2007, 08:45 AM
I'VE LOST A POUND!!!!
:clap:
omg! I'm out of the 170's!!!!!!!!!!!!

mickyjune26
11-29-2007, 08:54 AM
good job! consistency equates to permanent change. Keep up the great work! I want to see you here 2 months from now still working at your goals. It would make me SO PROUD! :P

aes1989
11-29-2007, 10:02 AM
:D wahooooo

TommyBoy
11-29-2007, 10:20 AM
ahahaha this is ****ing awesome!

good lifting. keep up the good work!

I'VE LOST A POUND!!!!
:clap:
omg! I'm out of the 170's!!!!!!!!!!!!

good job! consistency equates to permanent change. Keep up the great work! I want to see you here 2 months from now still working at your goals. It would make me SO PROUD! :P
Yey!! Group Hug....Everyone!!! Come on!!!:hump:

aes1989
11-29-2007, 10:24 AM
stop making fun of me tommy.
:(




lol

TommyBoy
11-29-2007, 10:42 AM
stop making fun of me tommy.
:(




lolI'm not making fun of you.

I just want a group hug.



:whip:

deeder
11-29-2007, 10:48 AM
I'm not making fun of you.

I just want a group hug.



:whip:

Mmmmm... group hugs....

aes1989
11-29-2007, 10:58 AM
so apparently the fact that i talk pisses people off. sorry, i'll keep it in my journal. don't expect to see me here as much because talking to people gets me yelled at. i thought that you guys were all friends and being funny was okay, but whatever.
sorry, i won't be an "attention whore" anymore. :(

patrick3217
11-29-2007, 11:14 AM
I say do what ya want lol... and congrats on the progress....

TommyBoy
11-29-2007, 11:20 AM
so apparently the fact that i talk pisses people off. sorry, i'll keep it in my journal. don't expect to see me here as much because talking to people gets me yelled at. i thought that you guys were all friends and being funny was okay, but whatever.
sorry, i won't be an "attention whore" anymore.WTF? Where did this come from. It's all good. I'm just here to have fun. We are all friends, and I'm trying to be funny (not working.....??....).

Keep posting....please...


...please....

aes1989
11-29-2007, 11:24 AM
no it wasnt you. lol you're hilarious.
i put a post somewhere else and got bitched at for being an attention whore.

TommyBoy
11-29-2007, 11:29 AM
Really? What thread?

drew
11-29-2007, 11:34 AM
no it wasnt you. lol you're hilarious.
i put a post somewhere else and got bitched at for being an attention whore.

Learn to ignore people who try to put a damper on your fun. As long as you post within the rules of the forum, say whatever the hell you want.

drew
11-29-2007, 11:37 AM
Oh it was Josh, he apologized.

TommyBoy
11-29-2007, 11:41 AM
Yep just saw it now.

Hatred
11-29-2007, 11:43 AM
Yeah it was me. I came in here to apologize too.

I confused you with Chinaz and feel like a complete ass hole.

I'm sorry.

aes1989
11-29-2007, 11:44 AM
lol chinaz is going to be pissed at youuu.

Hatred
11-29-2007, 11:46 AM
Let her. I thought you were Chinaz and got right in your grill didn't I?

Excuse me if I have issues with a 15 yr old saying sex with a married man is ok. lol

aes1989
11-29-2007, 11:50 AM
you did. you got ALL up in my grill.
:D <grill.

drew
11-29-2007, 11:52 AM
Easy now, don't be gettin in people's grillz

http://www.grillzstore.de/referenzen/nelly_gangsta_grillz_paul_wall_bape_bapesta_bathing_ape_rocawear_sean_john/lil_flip_grillz_wholesale_houston_grillz_was_jetzt_los.jpg

aes1989
11-29-2007, 11:53 AM
LMAO! get that disgusting thing out of my journal!!!! hahahaha :insert vomiting smiley here:

aes1989
11-29-2007, 07:20 PM
5 miles on my bike and walkin around campus.


:] 1500 calories.

i'm pretty pumped 2day.

Kurgan
11-29-2007, 07:37 PM
is it a road bike or mountain bike? If its a road bike u should be puttin in atleast 30k at a time.

sCaRz*Of*PaiN
11-29-2007, 07:45 PM
is it a road bike or mountain bike? If its a road bike u should be puttin in atleast 30k at a time.Why?

Kurgan
11-29-2007, 07:49 PM
cuz itz faster?

brihead301
11-30-2007, 09:04 AM
Hey Amy I noticed that you still don't really have a routine yet, unless you've been talking on PM's with some people, anyway, check this out:

http://www.amazon.com/New-Rules-Lifting-Women-Goddess/dp/1583332944

I got this book (the men's version) 8 months ago, and I've never seen such an amazing set of routines in my life. You could probably get it out of the library. If you read it and follow the routines, I think you will be extremely suprised at the quick and amazing results you get.

aes1989
11-30-2007, 01:08 PM
thank you for the advice, i'm headed to the bookstore tonight actually! i will definately look into it!

mickyjune26
11-30-2007, 01:38 PM
man, I gotta sort through 2 pages of conversations to find the diet and routine posts, lol.

Good job on the aerobics and diet yesturday. KEEP ROCKIN IT!

aes1989
11-30-2007, 03:00 PM
biscuit
peanut butter and jelly sandwich
2 slices ham
1 slice cheddar cheese
baked french fries
i think im going to have chicken strips and seasoned fries. I am going to lift and do some cardio tonight I think. I don't know yet though.
Today I was at work all day that is why my food choices sucked it up. School cafeterias stink at food. lol.

since i didnt lose 3 pounds this week i am not going to have my godiva drink.
:(
that's okay though. try again next week. :(
i'm going to lift tonight.

aes1989
11-30-2007, 03:17 PM
ps. that book doesnt come out til after christmas.

brihead301
11-30-2007, 03:29 PM
oh my bad. Well, check it out when it does come out.

aes1989
11-30-2007, 03:49 PM
no problem, just thought i'd let you know in case you were looking for it for yourself.



lol jk!

brihead301
11-30-2007, 03:55 PM
lol.

aes1989
11-30-2007, 05:56 PM
i put up 55 pounds 5 times.
bench.
hell yess.
i'm getting stronger!!!

aes1989
11-30-2007, 06:02 PM
and in case you were wondering, that IS 10 pounds in 1 week. :D

aes1989
11-30-2007, 09:47 PM
New Stats:

Bench: 55 Lbs.
Squat: 75 Lbs.
Deadlift: 75 Lbs.
Curl: 40 Lbs.

And I can now bike (stationary) 7 miles without stopping.
In just a little over a week I can see a huge difference, not so much in my body yet, but in my stamina and just the way I feel overall.
Thanks so much guys!

Kurgan
12-01-2007, 07:29 PM
I think losing 3 pounds a week is a bit too fast.

VikingWarlord
12-01-2007, 10:22 PM
I think losing 3 pounds a week is a bit too fast.

Definitely. You don't have enough fat to sustain that kind of loss for long. Your metabolism will start to slow way down and you'll begin eating LBM.

As some people are fond of saying, it's a marathon, not a sprint.

aes1989
12-02-2007, 08:32 AM
well i was only hoping for that loss this week because i was hoping for like a water weight drop?
but it's okay that it didn't happen.
i'm happy with a pound. if i stick with a pound a week, i'll be there in like 6 months, which i'm happy with. that's about right actually.

:]

VikingWarlord
12-02-2007, 08:53 AM
Reading what you're eating, it doesn't look like your carb intake is low enough to drop that much water. It also looks like you really need to up your lean proteins and cut back on your starches.

Keep in mind that the more you lose, the harder it is to keep losing. You WILL plateau, don't get frustrated, you're just going to have to change how you do things. Also, don't pay so much attention to the scale. Use measurements and the mirror. Take a set of measurements every two weeks or so, and maybe pictures as well. Don't have to post them, but just keep them as a personal visual progress log.

BBB
12-02-2007, 03:20 PM
^What he said.

mickyjune26
12-02-2007, 03:39 PM
Do you find it useful to track your calorie count on something like www.fitday.com?

Good workout here. Keep it up!

aes1989
12-02-2007, 05:03 PM
yeah i try to track them as much as possible.
:]

no workout today. i'm not feeling great, stayed up late and got up early. turning in early tonight because i'm working first thing in the AM until 3 and then I have several things I have to do right after work.
(as in, projects that are due tuesday that aren't started)
So yeah. Kickin my butt into high gear for this week and next then things will hopefully slow down a lot.

BBB
12-03-2007, 09:06 AM
As long as you don't have a definite program in terms of lifting and diet - I think you'll end up spinning your wheels quite a bit. Not that you won't make progress, you will, as do all newbies - but it certainly won't be optimized. You really need to do some reading and get together a plan - which you don't seem to have as of yet.

TommyBoy
12-03-2007, 12:57 PM
New Stats:

Bench: 55 Lbs.
Squat: 75 Lbs.
Deadlift: 75 Lbs.
Curl: 40 Lbs.

And I can now bike (stationary) 7 miles without stopping.
In just a little over a week I can see a huge difference, not so much in my body yet, but in my stamina and just the way I feel overall.
Thanks so much guys!Way to go girlie!

aes1989
12-03-2007, 01:03 PM
So, I have been working on this as much as possible.
Here is my plan for daily intake.
:90 grams of protien daily.
:45 grams of fat daily.
:60 grams of carbs daily, eating mainly carbs before and after workouts.


Breakfast:
-Protien Shake [20g protien]
-4 egg whites[13g protien] 2 yolks [8g fat]
-Bagel or English muffin w/ Natural Peanut butter [15g protien] [25g carb] [15g fat]
[Cardio Workout]
Lunch:
Pasta or Sandwich [25g carb] [5-7g fat]

Mid-Afternoon:
Protien Shake [20g protien]

Dinner:
Steak or Chicken or Beef [15-20g protien]
Vegetables [15g carb]
Dressing [8g fat]

[Weighted Workout (usually)]

Sounds good? No? Feedback?

BBB
12-03-2007, 01:05 PM
Not enough protein, not enough fat, not enough calories.

As an estimate, you have about 112 lbs of lbm. You need to get AT LEAST 112 grams of protein and 56 grams of fat.

Furthermore, 90x4+45x9+60x4 = 1005 calories. You're metabolism will shut down on you pretty fast with this kind of intake. You need to track your calories on fitday for an entire week, find you maintenance and then go from there with a 10-20% reduction in calories.

aes1989
12-03-2007, 01:09 PM
this is ~1,800 calories a day. where should i add more in?

BBB
12-03-2007, 01:12 PM
What you wrote down for macros is 1,005 calories, not 1,800.

aes1989
12-03-2007, 01:14 PM
okay, thank you. i guess i have the math wrong.

BBB
12-03-2007, 01:16 PM
Every gram of protein is 4 calories. Every gram of carb is 4 calories. Every gram of fat is 9 calories.

TommyBoy
12-03-2007, 03:09 PM
I'd say add a few snacks throughout the day. You should be able to eat more than that.

aes1989
12-03-2007, 04:12 PM
yeah gonna have to try...

mickyjune26
12-06-2007, 10:05 PM
Where are you aes? Don't be fizzling out on us friend! :)

TommyBoy
12-06-2007, 11:33 PM
Where are you aes? Don't be fizzling out on us friend! :)Yeah no kidding. Where u been girlie?

grtrat1
12-07-2007, 06:21 AM
I beleive she's been slammed with school finals.