I may be the only girl in the world that can’t do handstands 
Thanks for the rest of the ideas though. I’m just lost as to what counts as good moves really. You read so many times that certain positions don’t actually work that it’s hard to keep up.
[quote]laura-lightning wrote:
I may be the only girl in the world that can’t do handstands
Thanks for the rest of the ideas though. I’m just lost as to what counts as good moves really. You read so many times that certain positions don’t actually work that it’s hard to keep up.[/quote]
God. My mind must really be in the gutter, I was about to ask what positions you were having trouble with then offer to help you practice.
I may have been spending too much time on the SatMA forum…
You and I both Roual.
You people sicken me. `-_-’
Update girl! Sheesh :). How’s training and eating going? You keeping up with it? Or are you just super-busy with school?
Updates? All most of you want is pictures, preferably revealing ones. There’s nothing productive coming out of this thread, just pointlessly blatant flirting.
I gues there’s a reason they call this Testosterone Nation.
heh. Methinks you’ve been spending too much time in the SAMA forums Contrl. I didn’t ask for pics, just an update on whether the lifting and eating is too easy, or too boring, whatever, and if she’s got a weight set yet.
Yeah she started this off as a log, now she has kinda dissapeared. She asks questions, then walks off lol.
[quote]Contrl wrote:
Updates? All most of you want is pictures, preferably revealing ones. There’s nothing productive coming out of this thread, just pointlessly blatant flirting.[/quote]
Actually mate, the blantant flirting is happening via PM 
I haven’t looked back to check, but I think she said her next induction was the beginning of Feb, plus if she’s a student, she’s probably working hard (or playing hard).
Hey boys!
I am so sorry I haven’t been around. I have spent the week at a friends with no net access.
Okay, so now I have a date set for definite gym induction. Until then I have my own routine going with squats, crunches and a few press ups (you have no idea how weak I am).
I am definitely eating better and now suddenly find snacking on nuts is actually really good 
This weekend I will be obtaining a blender and Leeby has helped hook me up with some decent protein powder.
Until my gym induction I’m kind of easing myself in atm (no pun intended). As soon as I get my first day at the gym I will get some photos taken so progress can be fully observed.
I am still here you guys and will still be asking for help Please don’t turn on me now x
I say turn on her, she’s too damn lazy!
just kidding laura, but pull your finger out!
Here is a short synopsis of some things I’ve learned so far, hopefully that will help you get started:
-
Calories DO matter, if you don’t have a calorie deficit, you won’t lose fat. However calories are NOT the only thing that matters.
-
Insulin management is the key to dietary food choices. Avoid sugar, corn syrup, potatoes, corn, white flour and anything else that will cause large insulin spikes. Only eat medium impact carbs for breakfast, right after you work out, or on refeed days.
-
Cycle your calories and carb intake to avoid metabolic slowdown caused by leptin. The easiest way to do this is to use the weekend as refeed days with higher calorie and insulin impact.
-
Eat every three hours, this avoids hunger and spreads out the insulin load. This generally means six times a day.
-
Eat enough protein to maintain positive nitrogen balance. The exact number varies a bit, but I prefer 1.25g/lb of lean body mass.
-
Drink plenty of water. 64oz + 8oz per 25lbs overweight is the minimum. Every ounce of water burns 1.4 Calories. This may not sound significant but it adds up when you’re already watching your intake like a hawk.
-
Take appropriate supplements, but don’t expect miracles. I recommend low carb Metabolic Drive, Surge, BCAAs, creatine, fish oil, multi-vitamin, green tea, and HOT-ROX. (I have also started taking Alpha Male, but I’m not sure what the equivalent product is for female trainees)
-
Lift weights regularly. You want an exercise density of 15-25 exercises per week. Choices should be free weight, compound exercises wherever possible. I like the 5x5 set/rep scheme, but anything that adds up to 25-52 reps or so total is in the hypertrophy range.
-
Your power output MUST go up each weightlifting session in order to progress hypertrophy wise. I find that using fractional plates is the easiest to understand (but not the only) progression scheme.
-
Schedule off days and allow cheat days from your workouts. I find that using a lifting cycle like 3 on 1 off is easier than picking certain days of the week since if it’s interrupted it’s simpler to figure out to pick back up where you left off.
-
You SHOULD do cardio, but it’s not enough by itself. Steady state or HIIT, the main issue is burning calories and consistency. Pick something you know you’ll DO, the perfect plan is worthless if you don’t follow it. Shoot for 2-4 hours per week of cardio.
-
Keep a food log, or pre-plan all your meals and track compliance. In fact, write a checklist and track what you’re supposed to do every day. Here’s what I use: http://fitnessratchet.com/Files/checklist.pdf
-
Measure your weight and bodyfat at regular intervals in order to track your progress. I prefer daily and use a weighted average to make it make more sense, but some people prefer weekly or monthly. Whichever method you choose, feedback is critical to making future decisions.
-
Cheat meals are ok, but remember to make them less than 10% of your meals, and show some restraint when cheating. Generally I allow myself to break either the size or content rules, but not both at the same time.
-
You only need to do everything 90% right to succeed, but that really means 90% not 80% or 65%.
-
Read, read, read, and read some more. The more you know, the better your progress will be.
[quote]Contrl wrote:
Updates? All most of you want is pictures, preferably revealing ones. There’s nothing productive coming out of this thread, just pointlessly blatant flirting.[/quote]
There’s no such thing as pointless flirting, Contrl. It’s an end unto itself.
Besides, Laura is getting some great advice. I wish I had T-Nation’s resources back when I was her age.
Thanks guys
I’m still reading around, just didn’t want to look like a forum hog with pointless posts… like this one.
Heckuva nice list Vader. Who knew you were a health nut? Anyway, I think it’d be best to just concentrate on the easiest and biggest changes first. That way we’re not sweating the HIIT vs. steady state debate, or anything minute. We’re just working hard. After getting the biggest changes down to habit, you can progressively work on adding more detailed stuff in.
[quote]blue9steel wrote:
Here is a short synopsis of some things I’ve learned so far, hopefully that will help you get started:
-
Calories DO matter, if you don’t have a calorie deficit, you won’t lose fat. However calories are NOT the only thing that matters.
-
Insulin management is the key to dietary food choices. Avoid sugar, corn syrup, potatoes, corn, white flour and anything else that will cause large insulin spikes. Only eat medium impact carbs for breakfast, right after you work out, or on refeed days.
-
Cycle your calories and carb intake to avoid metabolic slowdown caused by leptin. The easiest way to do this is to use the weekend as refeed days with higher calorie and insulin impact.
-
Eat every three hours, this avoids hunger and spreads out the insulin load. This generally means six times a day.
-
Eat enough protein to maintain positive nitrogen balance. The exact number varies a bit, but I prefer 1.25g/lb of lean body mass.
-
Drink plenty of water. 64oz + 8oz per 25lbs overweight is the minimum. Every ounce of water burns 1.4 Calories. This may not sound significant but it adds up when you’re already watching your intake like a hawk.
-
Take appropriate supplements, but don’t expect miracles. I recommend low carb Metabolic Drive, Surge, BCAAs, creatine, fish oil, multi-vitamin, green tea, and HOT-ROX. (I have also started taking Alpha Male, but I’m not sure what the equivalent product is for female trainees)
-
Lift weights regularly. You want an exercise density of 15-25 exercises per week. Choices should be free weight, compound exercises wherever possible. I like the 5x5 set/rep scheme, but anything that adds up to 25-52 reps or so total is in the hypertrophy range.
-
Your power output MUST go up each weightlifting session in order to progress hypertrophy wise. I find that using fractional plates is the easiest to understand (but not the only) progression scheme.
-
Schedule off days and allow cheat days from your workouts. I find that using a lifting cycle like 3 on 1 off is easier than picking certain days of the week since if it’s interrupted it’s simpler to figure out to pick back up where you left off.
-
You SHOULD do cardio, but it’s not enough by itself. Steady state or HIIT, the main issue is burning calories and consistency. Pick something you know you’ll DO, the perfect plan is worthless if you don’t follow it. Shoot for 2-4 hours per week of cardio.
-
Keep a food log, or pre-plan all your meals and track compliance. In fact, write a checklist and track what you’re supposed to do every day. Here’s what I use: http://fitnessratchet.com/Files/checklist.pdf
-
Measure your weight and bodyfat at regular intervals in order to track your progress. I prefer daily and use a weighted average to make it make more sense, but some people prefer weekly or monthly. Whichever method you choose, feedback is critical to making future decisions.
-
Cheat meals are ok, but remember to make them less than 10% of your meals, and show some restraint when cheating. Generally I allow myself to break either the size or content rules, but not both at the same time.
-
You only need to do everything 90% right to succeed, but that really means 90% not 80% or 65%.
-
Read, read, read, and read some more. The more you know, the better your progress will be.[/quote]
Okay, new week, new update:
weight 122lb
measurements 32-25-36
bf 21.2%
I have a new smoothie maker so will be downing fruit juices and protein shakes when I get the powder off Leeby.
[quote]laura-lightning wrote:
Okay, new week, new update:
weight 122lb
measurements 32-25-36
bf 21.2%
I have a new smoothie maker so will be downing fruit juices and protein shakes when I get the powder off Leeby.[/quote]
I’ve heard about the powder that Leeby sells - you do know you are supposed to sniff it don’t you?
Are you still on for your gym induction next week?
My inductions Thursday morning
Really looking forward to it now, I HAVE to sort myself out.
Addition:
I also discovered not long ago that I am unable to do even one chin up. I cannot lift myself more and a few inches off the ground. I HATE this. Been reading around and found http://www.T-Nation.com/article/bodybuilding/keep_your_chin_up
with the newbie routine which I intend to get started on VERY soon.
Well I have my induction in the morning. Will make sure that they won’t boss me around!