Direction

Thanks again, Sherrie and Tkarrde.....yes, I love broccoli(I can't spell it but I love it)LOL, so basically anything green is mostly fiber, well I heard not to count my greens but no one ever told me why, great, except now I really need to up my cals...........I kept out some greens but added some, it's very hard for me to even eat 1400 or 1500cals, grrrrrrrrrrr...........OK I really need to focus on my menu again, thanks so much, I really appreciate everyone that replied to this...........K

1 more question, sorry, how important is it, whether my vegs are cooked or not, I would rather eat most raw, which I would think would be better??????????

Since many nutrients are lost in the cooking process... I'd say the more raw veggies the better

Last year from about Aug to Nov I was on a 50%P / 30%F / 20%C diet, wo = 3-4x per week and NO CARDIO!!! and lost 4 inches on my waist as well as at least 2 inches everywhere else... lost 15lbs and gained a lot of muscle tone!

TP really helped me tremedously with getting on track! Thanks TP

I've been maintaining ever since but now I'm ready to start another serious stretch!!!

Hi Katie-I'll add in my advice here. Fiber and Protein are the keys to fat loss. Would suggest keeping fats low as Labrat mentioned. Women do best on a lower fat plan, unlike men. Your best bet for a good healthy fat would ba a fish oil product, in a liquid or pill form. There are several brands out there. I prefer Carlsons brand. You could also use flaxseed oil, the best brand is Barleans.

Would suggest looking at of this as a new lifestyle. Just work on adding in new habits one at a time.

Veggies are your friend, they really are a treasure trove of nutrients. Very important for long term success. Not all green veggies are high in fiber. You MUST learn to read labels. I buy fibrous veggies that are in season, therefore cheap.

I have very successfully added in a very small amount of starchy carbs in my diet on days I lift. These amounts are small, such as 1/8 cup oatmeal or 2-3 ozs of sweet poatoes. I also will have one small apple a day. These go a long ways to warding off cravings.

Good luck to you and LIFT HEAVY-valerie

Posted by: @butterfly

Last year from about Aug to Nov I was on a 50%P / 30%F / 20%C diet, wo = 3-4x per week and NO CARDIO!!! and lost 4 inches on my waist as well as at least 2 inches everywhere else... lost 15lbs and gained a lot of muscle tone!

TP really helped me tremedously with getting on track!  Thanks TP

I've been maintaining ever since but now I'm ready to start another serious stretch!!!

Thanks so much Butterfly, sometimes I get so damn down about this, meaning no immediate results, forgetting the process..........your results are so encouraging.....I do one 20 min HIIT and cardio only for warm ups and cool downs and I'm not consisitent with that, I try to read as much as I can of TP's journals, I haven't started intergrating anything yet though.................K

Posted by: @valerie

I have very successfully added in a very small amount of starchy carbs in my diet on days I lift.  These amounts are small, such as 1/8 cup oatmeal or 2-3 ozs of sweet poatoes.  I also will have one small apple a day.  These go a long ways to warding off cravings. 

Good luck to you and LIFT HEAVY-valerie

Thanks so much Valerie, I appreciate everything anyone has to share with me..........I am amazed at how much there is to learn, and that I didn't frickin know any of this before, and I'm a chef , but you don't need to know atlot of nutritional values being a chef...............Kate

Posted by: @butterfly

Since many nutrients are lost in the cooking process... I'd say the more raw veggies the better 

Great I love raw veggies and grow my own..............

Also wanted to tell you, I love your new avy..........Your really beautiful Ann.............

train harder.

do your muscles hurt the next day ? they BETTER

you want to increase muscle mass so that it burns more calories for you.

sorry for assuming that you dont train hard enough now.

but in my opinion increasing the volume of exercise is the FIRST thing you should do, unless you already train 20 - 25 hours a week like i do

Posted by: @George

sorry for assuming that you dont train hard enough now.

but in my opinion increasing the volume of exercise is the FIRST thing you should do, unless you already train 20 - 25 hours a week like i do

This is my workout..........

CHEST (Monday)
1. Flat Swiss Ball DB Press 3 12/10 (2)12/20
2a. Machine Chest Press 3 12/50 10/50 8/72
2b. Incline Swiss Ball DB Fly 3 12/10 (2)12/20
3a. DB Pullover on Swiss Ball 3 12/10 (2)12/20
3b. Push Ups over Swiss Ball 3 20

BACK (Tuesday)
1. Lat Pull down (chg grip each w/o) 3 12/30 10/52 8/68
2. One Arm DB Row 3 12/10 (2)12/20
3a. Bent BB Row 3 12/20 10/30 8/40
3b. Machine Row 3 12/60 10/60 8/60
4a. Straight Arm Pull down 3 12/30 10/52 8/68
4b. Back Extensions over Swiss Ball 3 20

LEGS (Circuit) (Wednesday)
Leg Extension 3 12/36 10/54 8/75
Leg Curl 3 12/36 10/54 8/75
Swiss Ball Wall Squats w/DB 3 12/20
Alternating DB Lunges 3 12/20
Sumo Squat w/DB 3 12/20
Step Up w/Shoulder Press 3 12/50 10/72 8/95

SHOULDERS (Thursday)
1. Machine Press 3 12/50 10/72 8/95
2. Swiss Ball DB Press 3 12/10 (2)12/20
3a. DB Lateral 3 12/10 (2)12/20
3b. DB Front Raise 3 12/10 (2)12/20
4. Pronated DB Lateral on Swiss Ball 3 12/10 (2)12/20

ARMS (Friday)
1a. Tricep Press down 3 12/30 10/52 8/68
1b. Standing Alternating DB Curls 3 12/10 (2)12/20
2a. Overhead Tri Extension 3 12/10 (2)12/20
2b. One Arm DB Curl, (arm over SB) 3 12/10 (2)12/20
3a. DB Kickback 3 12/10 (2)12/20
3b. DB Hammer Curl 3 12/10 (2)12/20

Cardio 30 min. splits and Abs circuit (I made) ........2on, 1off, 2on ..........and so on

I will be starting a leg challenge next week and changing up my reg. routine to a HST workout............

Do you think I need to work out more??????????

arr, you made me read all that. ok.

first thing's first. i do not believe in cardio, and i do not believe in swiss ball. i believe people do swiss ball to look smart. i dont even know why people do cardio. walking on those machines like a bunch of zombies.

secondly, you take 7 days to go through all the muscles yet muscles need no more than 4 days to recover. YES a week is 7 days long SO WHAT ? the time it takes for the moon to go through a phase does not have anything with the time it takes for a muscle to recover. personally i take 3 days, then repeat without any break in between. the muscle mostly grows for 3 days after exercise or so, after these 3 days i train it again so it keeps growing but you wait another 4 days which are wasted. depending on how much you eat, sleep and juice you might not survive this, but you probably should try to see if you can.

kickback for triceps is an extremely poor exercise imho, i never do it. pullover imho is also a poor exercise, i never do that either.

in general your routine is more or less inline with what most people do, and what i would never do myself. it includes numerous exercises of low effectiveness, and not only does it not focus on most important, most effective ones, but actually omits of them !

WHERE IS THE BENCH PRESS, THE MILITARY PRESS AND THE DEAD-LIFT ?

here is my routine, more or less :

day 1 (chest, shoulders, triceps)

flat bench press, incline bench press, military press ( all done with dumbbells on same adjustable bench ).
lateral raises ( actually done with cables, one hand at a time and at two different angles one for middle and one for rear. military press takes care of the front part ).
for triceps i do two exercises both of them with dumbbells lying on the bench. one of them is like nose-crushers only with dumbbells. and another i do one hand at a time lowering the dumbbells sideways, as opposed to back.

day 2 ( back, biceps )

t-bar, cable rows, lateral pulldowns.
one or two exercises for biceps, whatever i feel like doing.

day 3 ( legs )

used to do squats, then deadlifts. then the bar started impinging some nerve on squats so i switched to a power squat machine ( no back support, just pads for shoulders ) which actually is so amazing it hits all the muscles of both squat and deadlfit for me, its love at first sight.
so:

power squat machine, leg extentions and leg curls

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

i do calves, abs and trap separately. calves and abs every second day, trap whenver it does not hurt.

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

so how is this high volume ? because when i say bench press it is like 5 sets of warmup plus about 8 - 10 actual sets of heavy weight. you will have to adjust for the fact that you dont juice, and your muscle may not be as resistant to microtrauma. but the point is you should train hard enough that if you attempted to train the same muscle again next day you should find it next to impossible

obviously too much volume and you overtrain. but to really overtrain i think you would first have to start doing some heavy exercises like the ones i said you dont do. i dont think its possible to overtrain with exercises like kickback for triceps

first thing's first. i do not believe in cardio, and i do not believe in swiss ball. i believe people do swiss ball to look smart. i dont even know why people do cardio. walking on those machines like a bunch of zombies.

I am glad to know that what you "believe" is sudenly scientific fact. When is your sequal "physics according to george" comming out. I just cant wait till I can fly just by not believing in gravity.

George,

This is what I have been planning on doing during the leg challenge.............which starts next week.........

a:Mon= HST, Tues = Leg Challenge, Wed= Off, Thur = HST, Fri = Off, Sat = HST Sun = Off,

Incline Dumbbell Press - 2 sets
Flat Bench Dumbbell Press - 1 set
Wide Grip Pulldowns - 2 sets
Bent Over Barbell Rows - 1 set
Dumbbell Seated Shoulder Press - 2 sets
Dumbbell Side Lateral - 1 set
Bent Over Side Laterals - 1 set
EZ Curl Bicept Curls - 2 sets
Reverse Grip Single Arm Pressdowns - 2 sets

What do you think of this???????????

Leg Challenge Thread

This is the leg challenge I will be doing...............What do you think???????????