Those scales are way off. My Tanita said my BFP was 24%. I had it measured more accurately and was 12%. It said my husband was 15% and he is 5’10’ and weighs 145lbs.
[quote]mertdawg wrote:
redsox348984 wrote:
i am gaining weight slowly right now. in the last 2 years ive actually put on alot of weight. i was 170 pounds 2 years ago. i do want to be a powerlifter. mayb e you are right and i should worry about trying to gain a bunch of pounds real quick and jsut slowly gain the weight over the years. i suppose maybe i am impatient and that is why i want to gain the weight right now and make some fast gains.
you dont think i could add a little extra volume to my lower body days for it?
If you went from 170 to 219 in the last two years I would not change anything-just keep trying to get stronger since that is your goal anyway.
As far as upper back goes, it is important in all 3 powerlifts. Many people think they have weak lower backs and they actually have weak abs and or upper backs. Your back is already a strong point though.
I can’t tell for sure where your weak points are though. Chest shoulders and triceps? And legs? but a strong back that is making up for a lot of that in the powerlifts. You said you squat close stance and deep. If you stall right at the bottom, its probably your legs and not your back.
[/quote]
im pretty sure that my weak point in my bench is my chest and shoulders. my triceps actually seem pretty strong with exersizes like skull crushers. oh and i m sorry i confused you with my squat.
the routine is just what im going to be doing the next month. i was just doing some close-stance paused squats cause i feel week there. i actually squat with a fairly wide stance normally. my legs probly are a weak point. oh and that picture you sent me. im pretty close to that maybe like 1 percent lighter
Are you training using WSB? I noticed you only train your triceps once a week. Triceps and Lat are important for a strong bench.
I train using WSB and train my triceps on both ME and DE bench days. I starting power lifting last December (not an expert) and I bench 165 lb with a shirt (about 150 raw). I am in the 148 weight class and female. Focusing on my lats and triceps helped my bench. Also using boards and bands. My bench is low because I need to work on my speed.
Just remember, if you want to compete powerlifting, if you weigh more you need to lift more.
I also looked at your food plan. I had Anthony from XP3 nutrition write my food plan and I eat 240 grams of protein so you probably need to eat more protein. Also, I would switch some of your fruits to vegetables.
Good luck!
Claire
[quote]cvb wrote:
Those scales are way off. My Tanita said my BFP was 24%. I had it measured more accurately and was 12%. It said my husband was 15% and he is 5’10’ and weighs 145lbs.[/quote]
It wouldn’t take much fat for someone who is only 145 to be 15%. As for your BF, I’m not doubting your numbers here, but I have known professional female athletes with full visible abs and significant leg cuts who were measured using high precision techniques in the 14s%.
Also, protein needs vary widely from one individual to another. At 240 grams/day I just start running a low grade fever and feeling nauseous. I probably have averaged 120 grams a day for the last 5 years and have added 34 pounds and my lifts have all continued to rise.
I think that some people respond more to increased protein, but I don’t think a nutritionist can just come up with 240 grams for someone without knowing how they respond. Does he have you on a carb based or fat based diet?
[quote]cvb wrote:
Are you training using WSB? I noticed you only train your triceps once a week. Triceps and Lat are important for a strong bench.
I train using WSB and train my triceps on both ME and DE bench days. I starting power lifting last December (not an expert) and I bench 165 lb with a shirt (about 150 raw). I am in the 148 weight class and female. Focusing on my lats and triceps helped my bench. Also using boards and bands. My bench is low because I need to work on my speed.
Just remember, if you want to compete powerlifting, if you weigh more you need to lift more.
I also looked at your food plan. I had Anthony from XP3 nutrition write my food plan and I eat 240 grams of protein so you probably need to eat more protein. Also, I would switch some of your fruits to vegetables.
Good luck!
Claire [/quote]
right now my triceps are making pretty good gains at only once a week. you know once that stops working ill change it of coarse. i dont have boards or bands to train with. i go to a health club lol. my protein is much higher than 240 grams per day as i jsut calculated it
Breakfast
8 ounce skim milk 8
1 potato
1 protein bar 16
1 banana
1 once beef jerky 13
=37
Snack
1 scoops whey 44
1 banana
=44
Lunch
1 package of tuna 30
12 once skim milk 10
2 bananas
1 peach
1 ounce beef jerky 13
=53
Snack
big handfull of pastacio nuts= 10
coupe ounces of cheese 15
few onuces of ham 22
1 scoop whey 20
1 TB flaxseed oil
=67
Dinner
1 apple
half pound of pasta
3/4 pound of chicken 80
some grated cheese on pasta 10
=90
Post Workout
8-16 ounces grape juice
2 scoops whey 40
1 can tuna 34
8-16 ounces skim milk 10
1-2 bananas
=84
=375
i know i probly need more vegtables. sometimes i do have a salad in my meal between lunch and dinner with lots of greens onions, tomoatoes and chicken with olive oil and vinigar. so some days i get a few more vegtables than others.
[quote]redsox348984 wrote:
right now my triceps are making pretty good gains at only once a week. you know once that stops working ill change it of coarse. i dont have boards or bands to train with. i go to a health club lol. my protein is much higher than 240 grams per day as i jsut calculated it
Breakfast
8 ounce skim milk 8
1 potato
1 protein bar 16
1 banana
1 once beef jerky 13
=37
Snack
1 scoops whey 44
1 banana
=44
Lunch
1 package of tuna 30
12 once skim milk 10
2 bananas
1 peach
1 ounce beef jerky 13
=53
Snack
big handfull of pastacio nuts= 10
coupe ounces of cheese 15
few onuces of ham 22
1 scoop whey 20
1 TB flaxseed oil
=67
Dinner
1 apple
half pound of pasta
3/4 pound of chicken 80
some grated cheese on pasta 10
=90
Post Workout
8-16 ounces grape juice
2 scoops whey 40
1 can tuna 34
8-16 ounces skim milk 10
1-2 bananas
=84
=375
i know i probly need more vegtables. sometimes i do have a salad in my meal between lunch and dinner with lots of greens onions, tomoatoes and chicken with olive oil and vinigar. so some days i get a few more vegtables than others.[/quote]
That’s got to be enough protein. I just counted quickly and got up to oh around 270. I didn’t figure you were eating 3/4 pound of pure chicken meat or full sized cans of tuna, or that “some grated cheese” means 10 grams of protein-thats about 1 1/2 oz cheese.
Anyway, I went back and checked my own records and I actually averaged around 220 grams of protein a day last year. Heck I just had 90 grams in a bedtime snack.
You might want to eat something right before bedtime. The Metabolic Drive protein works well before bed because it is slowly absorbed. Whey is not good before bed because it spikes your blood amino acid levels fast, then the protein goes into your muscles and your blood levels drop and you actually get a catabolic effect which pulls them back out of the muscle within 2-3 hours. I like 2 scoops of Metabolic Drive with 2 cups yogurt and 1/2 cup of walnuts before bed.
[quote]cvb wrote:
Are you training using WSB? I noticed you only train your triceps once a week. Triceps and Lat are important for a strong bench.
I train using WSB and train my triceps on both ME and DE bench days. I starting power lifting last December (not an expert) and I bench 165 lb with a shirt (about 150 raw). I am in the 148 weight class and female. Focusing on my lats and triceps helped my bench. Also using boards and bands. My bench is low because I need to work on my speed.
I also looked at your food plan. I had Anthony from XP3 nutrition write my food plan and I eat 240 grams of protein so you probably need to eat more protein. Also, I would switch some of your fruits to vegetables.
Good luck!
Claire [/quote]
Redsox 349???
Good advice all around-and it made me look at my nutrition as well. I think I’m going to bump up my protein as well.
Anyway, I totally agree on the lats and triceps. They will end up making your bench go up long term even if you don’t use a shirt. Your lats are like your own built in bench shirt. You may think your triceps are strong, but yet the stronger they get, the more your bench will go up. For the lats, change it up. I have recently gone to heavy straight arm pulldowns.
Also, training the traps, and the shoulders right will help. Do a strict row or shrug where you pull the scapula together hard. And for shoulders, focus on tilting your scapula forward and backward with each rep. I like to train the scapular muscles by using a lighter weight in the close grip bench press and attaching very small bands in the power rack, but not straight down-down around my waist.
Get bands. If you want, you can make your own by ordering latex tubing from a science catalogue. They aren’t as fancy, but I’ve used both, and I now prefer my own home-made bands-althought I had to brace my squat rack under the I-beam of my house and have bent two bars in two years.
Here’s some band info:
Flinn scientific
1-800-452-1261
Choked
Bench Bottom: 1-2 pounds Top: 10 pounds
Squat Bottom: 5 pounds Top: 15 pounds
Doubled:
Bench Bottom: 25 pounds Top: 35 pounds
Squat Bottom: 30 pounds Top: 45 pounds, but if you are 6 feet+ it rises quick here.
AP8760 324 1/2 X 3/32, TUBING, LATEX, AMBER, 50 FT. $85.85
AP8758 324 1/4 X 1/16, TUBING, LATEX, AMBER, 50 FT. $29.95
AP8756 324 1/8 X 1/16, LATEX TUBING, AMBER, 50 FT $26.40
AP8757 324 3/16 X 1/16, TUBING, LATEX, AMBER, 50 FT. $26.95
AP8759 324 3/8 X 1/8, TUBING, LATEX, AMBER, 50 FT. $69.95
I probably overtrain, and your workout looks sensible. I would ditch the Bradford press unless its really working for you.
And in summary, I’d say you are eating 5000 calories a day and 375 grams of protein, and have gained 49 pounds in the last 2 years, and we have figured out that you are 16-17% BF from the picture I sent. You are doing a pretty good job gaining muscle. Call it bulking if you like. I would add volume to your weak parts but add it slowly. I would add a lower carb and no whey meal closer to bed.
Thread’s blown up since I last looked at it. Very good advice from mertdawg.
[quote]mertdawg wrote:
redsox348984 wrote:
right now my triceps are making pretty good gains at only once a week. you know once that stops working ill change it of coarse. i dont have boards or bands to train with. i go to a health club lol. my protein is much higher than 240 grams per day as i jsut calculated it
Breakfast
8 ounce skim milk 8
1 potato
1 protein bar 16
1 banana
1 once beef jerky 13
=37
Snack
1 scoops whey 44
1 banana
=44
Lunch
1 package of tuna 30
12 once skim milk 10
2 bananas
1 peach
1 ounce beef jerky 13
=53
Snack
big handfull of pastacio nuts= 10
coupe ounces of cheese 15
few onuces of ham 22
1 scoop whey 20
1 TB flaxseed oil
=67
Dinner
1 apple
half pound of pasta
3/4 pound of chicken 80
some grated cheese on pasta 10
=90
Post Workout
8-16 ounces grape juice
2 scoops whey 40
1 can tuna 34
8-16 ounces skim milk 10
1-2 bananas
=84
=375
i know i probly need more vegtables. sometimes i do have a salad in my meal between lunch and dinner with lots of greens onions, tomoatoes and chicken with olive oil and vinigar. so some days i get a few more vegtables than others.
That’s got to be enough protein. I just counted quickly and got up to oh around 270. I didn’t figure you were eating 3/4 pound of pure chicken meat or full sized cans of tuna, or that “some grated cheese” means 10 grams of protein-thats about 1 1/2 oz cheese.
Anyway, I went back and checked my own records and I actually averaged around 220 grams of protein a day last year. Heck I just had 90 grams in a bedtime snack.
You might want to eat something right before bedtime. The Metabolic Drive protein works well before bed because it is slowly absorbed. Whey is not good before bed because it spikes your blood amino acid levels fast, then the protein goes into your muscles and your blood levels drop and you actually get a catabolic effect which pulls them back out of the muscle within 2-3 hours. I like 2 scoops of Metabolic Drive with 2 cups yogurt and 1/2 cup of walnuts before bed.
[/quote]
one for problem for me is i train right after dinner so its like 6;30-7;30 i train then i have my post workout meal and head to bed. so it kind of is like a before bed meal. thats like the easyest time for me to train cause usually after school im tired and hungry then after dinner i feel refueled and ready to hit the weight room. but i try to go to bed before 9 so so i can get plenty of sleep and then my post workout meal ends out being my before bed meal which probly isnt that good. atleast its summer now so i could probly change that for now
[quote]mertdawg wrote:
cvb wrote:
Are you training using WSB? I noticed you only train your triceps once a week. Triceps and Lat are important for a strong bench.
I train using WSB and train my triceps on both ME and DE bench days. I starting power lifting last December (not an expert) and I bench 165 lb with a shirt (about 150 raw). I am in the 148 weight class and female. Focusing on my lats and triceps helped my bench. Also using boards and bands. My bench is low because I need to work on my speed.
I also looked at your food plan. I had Anthony from XP3 nutrition write my food plan and I eat 240 grams of protein so you probably need to eat more protein. Also, I would switch some of your fruits to vegetables.
Good luck!
Claire
Redsox 349???
Good advice all around-and it made me look at my nutrition as well. I think I’m going to bump up my protein as well.
Anyway, I totally agree on the lats and triceps. They will end up making your bench go up long term even if you don’t use a shirt. Your lats are like your own built in bench shirt. You may think your triceps are strong, but yet the stronger they get, the more your bench will go up. For the lats, change it up. I have recently gone to heavy straight arm pulldowns.
Also, training the traps, and the shoulders right will help. Do a strict row or shrug where you pull the scapula together hard. And for shoulders, focus on tilting your scapula forward and backward with each rep. I like to train the scapular muscles by using a lighter weight in the close grip bench press and attaching very small bands in the power rack, but not straight down-down around my waist.
Get bands. If you want, you can make your own by ordering latex tubing from a science catalogue. They aren’t as fancy, but I’ve used both, and I now prefer my own home-made bands-althought I had to brace my squat rack under the I-beam of my house and have bent two bars in two years.
Here’s some band info:
Flinn scientific
1-800-452-1261
Choked
Bench Bottom: 1-2 pounds Top: 10 pounds
Squat Bottom: 5 pounds Top: 15 pounds
Doubled:
Bench Bottom: 25 pounds Top: 35 pounds
Squat Bottom: 30 pounds Top: 45 pounds, but if you are 6 feet+ it rises quick here.
AP8760 324 1/2 X 3/32, TUBING, LATEX, AMBER, 50 FT. $85.85
AP8758 324 1/4 X 1/16, TUBING, LATEX, AMBER, 50 FT. $29.95
AP8756 324 1/8 X 1/16, LATEX TUBING, AMBER, 50 FT $26.40
AP8757 324 3/16 X 1/16, TUBING, LATEX, AMBER, 50 FT. $26.95
AP8759 324 3/8 X 1/8, TUBING, LATEX, AMBER, 50 FT. $69.95
I probably overtrain, and your workout looks sensible. I would ditch the Bradford press unless its really working for you.
And in summary, I’d say you are eating 5000 calories a day and 375 grams of protein, and have gained 49 pounds in the last 2 years, and we have figured out that you are 16-17% BF from the picture I sent. You are doing a pretty good job gaining muscle. Call it bulking if you like. I would add volume to your weak parts but add it slowly. I would add a lower carb and no whey meal closer to bed.[/quote]
i probly should do an exersize for my traps because i never really worked them directly before. i never knew there was really a need to do so. to tell the truth i have no clue was a scapula is ubt if you could explain it id be greatful. interesting information on bands, maybe ill look into it.
when i showed you my workout i just showed my next month worth. i switch those exersizes each month. as for the shoulder exersize it went from, Military Press, to Dumbell Press, now to Bradford press for this month.
thanks for all the advice its really helpful
[quote]redsox348984 wrote:
one for problem for me is i train right after dinner so its like 6;30-7;30 i train then i have my post workout meal and head to bed. so it kind of is like a before bed meal. thats like the easyest time for me to train cause usually after school im tired and hungry then after dinner i feel refueled and ready to hit the weight room. but i try to go to bed before 9 so so i can get plenty of sleep and then my post workout meal ends out being my before bed meal which probly isnt that good. atleast its summer now so i could probly change that for now[/quote]
That is a problem because you wrote that you had whey and grape juice for your post workout meal. Your blood sugar should be dropping fast after about 2-3 hours, and you also could be getting glutamine spilling out of your muscles to compensate.
You need to follow that meal with a slower absorbed meal of some type. Again, I recommend 2 scoops of Metabolic Drive stirred into 2 cups of yogurt and 1/2 cup of walnuts.
I would not sleep throught the night after a meal of grape juice and whey. I would be starving within 90 minutes.
[quote]mertdawg wrote:
redsox348984 wrote:
one for problem for me is i train right after dinner so its like 6;30-7;30 i train then i have my post workout meal and head to bed. so it kind of is like a before bed meal. thats like the easyest time for me to train cause usually after school im tired and hungry then after dinner i feel refueled and ready to hit the weight room. but i try to go to bed before 9 so so i can get plenty of sleep and then my post workout meal ends out being my before bed meal which probly isnt that good. atleast its summer now so i could probly change that for now
That is a problem because you wrote that you had whey and grape juice for your post workout meal. Your blood sugar should be dropping fast after about 2-3 hours, and you also could be getting glutamine spilling out of your muscles to compensate.
You need to follow that meal with a slower absorbed meal of some type. Again, I recommend 2 scoops of Metabolic Drive stirred into 2 cups of yogurt and 1/2 cup of walnuts.
I would not sleep throught the night after a meal of grape juice and whey. I would be starving within 90 minutes. [/quote]
do you think that is a big problem that could of effect some progress of mine??
well atleast for now i dont have to worry about it, but hopefully i can figure something out when the school year comes around again
if you have to ask… then yes. bulk up.