Oooh Westside programming surely doesnt work for a girl does it evo?



Thats a joke ^ Yes you need more protein. Protein is more then just muscle building, its essential to the repair of all tissue in the body.

You need to lift real weights. Machines are simple and easy, thats what you want to avoid. Same thing with that eliptical. I would start interval training on the bike. If you search romanian deadlift you should get a good article on it from bodybuilding.com

It's good that you eat meat during summer but try and keep that up through the winter, who doesnt like a hot steak when it's cold anyway

2-3 days rest is enough, you only need 48 hrs between workouts on a specific muscle group for it to repair properly and allow you to go again.

I have no idea what my BF% is either, but don't waste money on one of those scales you will only use it rarely and won't be worth the cost. Ask a trainer at your gym to help you measure or a doctor.

Take note of what the guys are saying about putting on some muscle as this will look better than just getting skinny.

In regards to Squats, there are so many ways to do them it isnt funny but I would suggest doing free weights (light weights untill you get form and balance) as when you use free weights you work more muscles as they have to stabalise your body through the movement.

The lads are right, your diet is too low on protein, try to eat more meat and add protein shakes twice a day as well. Your weight program looks easy, not challenging enough for your body, try increasing the weights you lift. Estimate your 1RM on all the machines that you work on and let me know the results. I will be able then to tell you exactly what to do, for a period of 6 weeks and get the results you crave. Using free weights is a good way to go, but i would n't use them just yet, i would stick to the machines as they are safer, especially when you don't have the necessary experience dealing with free weights. Let me know

ive been making sure i eat more meat, 2 homemade burgers for dinner tonight yummm.

Found out yesterday that i have glandular fever which is a bit annoying but im still managing to get down to gym, just very dead afterwards.
Ive added 15 mins of treadclimber to my workout also, sometimes in place of exercise bike if im not feeling too great.

im taking my weights up to 30 kgs next week.

i havnt yet worked out my 1rm but have been meaning to and its like 80-95% of ur 1rm for strength is it?

alright man! you are doing it! totally cool to see....

lots come and go, but you are posting, taking some info, going and changing, and then coming back again.....

I made IRONMAN 70.3 that way!

Welcome to the forum 'fer reals'

Sweat Daily
FF

i havnt yet worked out my 1rm but have been meaning to and its like 80-95% of ur 1rm for strength is it?
Well, it's not that simple, estimate your 1RM for the exercises u r doing and i'll be glad to tell u more. FF, once again, well done on your Ironman mate, respect.

I see this alot from fit4life and I don't want to necessarily disagree but I don't think you need to know your 1RM and you definately shouldn't be sticking to machines because you don't have the technicque or experience with free weights. You will only learn by doing hence you should find the best free weight excercises and practise at low weights untill you are comfortable with your movements and then begin to increase the weight. I personally didn't know my 1RM for the first 6 months of my excercise routine and it made absolutely no difference (who cares if you can lift something once, if you want to life something 3 x 10 times then find a suitable weight for that). For free weights pick an easy weight and try it then listen to your body, if you struggle then drop the weight and if its too easy increase accordingly. For things like squats etc, because you are also learning to movements, as I said before just start with the bar and then work your way up the weights as you become stronger and more confident.

Machines do work, there is no way to say that they don't as any kind of lifting is better than none and the body will react accordingly however you will get better overall results from free weights. Also free weight excercises when done right emulate the natural bodily movements and will help you in real life as well as making you look better, whereas alot of machines work muscles in isolation modes that they are not designed to do and hence will make you look better in the long run but won't help you lift more, run faster or jump higher in any life style activities.

There are a million different theories so make sure you take everything with a grain of salt. You are doing well, just make sure you keep pushing up the weights and going regularly to see the improvements you want.

LOL! (and i actually did laugh).

Very nice pics, i feel like i'm on myspace.

ive switched up my program this week and am now doing:

10 mins elliptical
15-20 rowing
20-40 treadclimber
20-35mins treadmill jogging (4-5km)
plus weights

according to the calories estimated to have been burnt from this workout i should hav a fairly decent calorie defecit...but im not losing weight at all and may have actually put on like 0.5kg..!

ive been eating a bit more but thats because i have been burning more. Heres what i ate today:

breakfast
- 2 oranges breakfast
lunch (after gym)
- 300kj worth of yoghurt
- 2 oranges
- 180gms mixed vegies
afternoon snacks
- carrot
- tim tam
- 3 choc ripple biscuits
dinner
- 3 english muffin pizzas (muffin,tomato paste,lite mozzarella cheese)
- granny smith apple
- carrot


exercise:

- 17mins rowing
- 40 mins running (6km)
- 40 mins treadclimber
- 20 mins weights


is it just that my body will take a while to adjust to the increased calorie usage or should that be an immediate adjustment?

Im now weighing 58-59 kgs which is a bit depressing but am still keeping up the exercise.

Im now going gym 3-4 times a week this is what i do:

- 20 mins treadclimber warm up
- 5km run (26.10min) with a 1.5km warm down
- 5 sets, 20 reps on nautilus ab machine (43kg)
- 3 sets, 8 reps on chest press, compound row, lat pull down (43kg)
- 3 sets, 8reps on seated leg curl and extension (43kg)
- 3 sets, 8 reps on leg press (57kg)
- 3 sets, 8 reps hip abduction (77kg) and adduction (57kg)

then 20 min treadclimber cool down and 10min row or elliptical.

For a while i was eating too much, mostly gaining extra calories through picking at food during the day.
Im working on getting back on track now and hopefully the results will show soon

will put some pics up soon

What's the tattoo of? Is there more to it hidden away?

And that isn't a request for you to post a further pic btw..Just curious, before I get accused of perving

you don't look all that bad. the important thing is that you are keeping yourself healthy and active.

have you really looked into your diet to see what your calorie intake should be each day? I personally don't think you need to drop any weight at all but I'm a fan of girls that have a little meat on their bones.

You look great props for you to put up your pictures well done.