Looking for advice

[Baby Girl]

I am a female who has been working out on a regular basis (5 times a week) for over 10 years. Workouts consist of 30-45 min. of cardio and weights. My diet is clean most of the time and I train hard. I am getting ready to turn 34 and have gone back and forth with the thought of trying something to take me to the next level. I am 5'2", 109 lbs, and 18-20% BF. My goal is to develop a very cut physique. I have tried HGH twice, and was pleased with the results although the changes were only mild and the cost is considerable. I would appreciate any advice.:angel:

[sana]

Re: Looking for advice

Originally posted by Baby Girl
Workouts consist of 30-45 min. of cardio and weights. My diet is clean most of the time and I train hard.

welcome to the board.

2 things about your post need to be cleared up before we can offer any solid advice.

#1. you say your diet is clean, but, WHAT is clean to you? list a typical day of eating and also the # cals you're shooting for.

#2. 30-45 min a day for BOTH cardio and weights? you're not lifting enough then. if you're doing 15 minutes of weights, and 30 minutes of cardio, you need to change. in order to build a "cut physique", you need to gain muscle THEN you need to lower your body fat. you need to train 30-45 minutes with weights alone. go for a total of 16-20 sets per body part that you train and cardio AFTER weights not before.

post your diet, post your training. then we can help you from there. you might not even NEED to supplement yet.

[Baby Girl]

Thanks for the feedback. A typical day consists of 6 egg whites and whole wheat toast for breakfast. Tuna fish, chicken, or some type of salad for lunch w/fruit or whole wheat bread, protein shake or bar for a snack, and then some type of proteing (chicken or fish) with vegetables for dinner. I am shooting for around 2000 calories a day. My workout is 30-45 min. of cardio and 45 min. of lifting. Side note to the diet, I did have my metabolism checked in college (part of a study for extra credit) and according to the data I need 1500 calories a day for normal functions, which makes it surprising that I have never had a weight issue.

[redsquirrel]

Originally posted by Baby Girl
Thanks for the feedback. A typical day consists of 6 egg whites and whole wheat toast for breakfast. Tuna fish, chicken, or some type of salad for lunch w/fruit or whole wheat bread, protein shake or bar for a snack, and then some type of proteing (chicken or fish) with vegetables for dinner. I am shooting for around 2000 calories a day. My workout is 30-45 min. of cardio and 45 min. of lifting. Side note to the diet, I did have my metabolism checked in college (part of a study for extra credit) and according to the data I need 1500 calories a day for normal functions, which makes it surprising that I have never had a weight issue.

Some initial suggestions:

Change your toast to 1/2c of oatmeal. Add a yolk as well, and 3oz. of lean ground beef. For lunch, try 1/2c brown rice or 6oz sweet potato.
Add a 5th meal before bed. Either a low carb chake or egg white omelet. What about healthy fats? You need to eat those with your shake.

Given your current stats, your lean body mass is 90 lbs. Not bad at your height, but if you're wanting a more muscular look, that's not enough. In essence, to maintain your lean muscle, you would only need to take in about 1000 calories/day ...that would maintain, and help lose BF. If you're wanting to bulk, you need to be eating close to 3000 cals/day.

What about weights? You say you train hard 30-45 min..but say it's cardio AND weights. If you don't have a meal close to your workout time and you do cardio right after, you run the risk of burning muscle. In addition, if you want to grow muscle, you need to work out with weights for 4-5 times a week for at least 45 min...then cardio. You probably want to do your cardio at a separate time. What about a post workout shake; one for building mass? People who train natural really need this right after they work out.

These are simple changes that can make a difference in your quest. However, you've been working out for quite sometime, and it is possible your body has reached it's natural potential. If you feel that is the case, and that you can make no more improvements with your diet and training, then you may want to think about a cycle of AAS. I would recommend an 8 week cycle of Anavar. Start at 5mgs/day, and potentially increase to 15mgs/day; depending on how well you react. Although GH has great fat burning capabilities,GH really is not useful for muscle building unless taken in conjuction with AAS.

[Baby Girl]

Thank you for the advice...I will take your advice concerning the diet. Any other suggestions besides oatmeal...I just can't stand it. Also, if I modify my workouts and seperate my cardio how many days and for how long would you suggest. As far as the weight training if I do 4-5 days of lifting what would you suggest (example: back & bis, shoulders & tris, legs, etc). I will try to dig deep and motivate myself to make these changes. I am also going to work on the gear advice. Great to hear from Red Squirrel, your pics look awesome!

[redsquirrel]

Originally posted by Baby Girl
Thank you for the advice...I will take your advice concerning the diet. Any other suggestions besides oatmeal...I just can't stand it. Also, if I modify my workouts and seperate my cardio how many days and for how long would you suggest. As far as the weight training if I do 4-5 days of lifting what would you suggest (example: back & bis, shoulders & tris, legs, etc). I will try to dig deep and motivate myself to make these changes. I am also going to work on the gear advice. Great to hear from Red Squirrel, your pics look awesome!

Changing your current routine is the only way that your body willreach the level you want it to.

If you really don't like oatmeal, eat the toast. You're not wanting to lose BF right now, so it's ok.

I would say 5 days of AM or PM cardio for 30 minutes. You can do any kind you want..sprints, intervals, walking, eliptical. For your weight training:

Day 1- Legs- 12 sets for 8-10 reps
Day 2- Chest- 10 sets for 8-10 reps
Day 3- Hamstrings/Shoulders- 9 sets each body part for 8-10 reps
Day 4- Back- 6 sets pull motion, 6 sets row motion
Day 5- Arms- 9 sets bi's, 9 sets tri's

*Do each set at your MAX WEIGHT.

Remember- you MUST eat AT LEAST 5 times a day, and if you're wanting to build muscle, AT LEAST 160gms of protein/day. This program won't work as well if you're not feeding the machine properly. No use in working out that hard, if you're not doing the other things needed to see results.
;)

[Baby Girl]

Thank you again for the great advice. I already began mapping out the diet and workout plan. One part of my training that I didn't mention before...I don't train my chest directly due to implants what modifications would you make to the 5 day training. You rule Red Squirrel.

[redsquirrel]

Originally posted by Baby Girl
Thank you again for the great advice. I already began mapping out the diet and workout plan. One part of my training that I didn't mention before...I don't train my chest directly due to implants what modifications would you make to the 5 day training. You rule Red Squirrel.

Did you just get them? If so, then train chest when you have healed. If you have, then I would stick with machines for the time being, and end with some DB pec flies.

If not, there is no real reason not to train chest directly. You don't need to go real heavy, but do some flat or incline bench presses. Free weights are the best way to build muscle. It's not going to pop the implant. I know when you train chest it can feel like that, but it won't happen. The muscle above just gets filled up with blood, expands and compresses the bag somewhat. ;)

[Puddles]

Babygirl, when did you get the implants and did you go under or over the muscle? I got unders but it took a long time (about a year) before I could start training chest again. Training your chest muscles will have a big impact on other upperbody development as the chest muscles are used more than you'd imagine.

Do you drink enough water? Aim for 1 1/2 to 2 gal. a day. Keeping yourself hydrated will aid in loosing fat.

When you're doing your weight training, really push yourself to go heavier with the weights so that by the 10th rep it's difficult. That will help you grow. Doing endless amounts of reps with light weights won't work.

Glad to see ya here! :)

[Baby Girl]

Thanks girls! The implants are under the muscle and are about 5 years old. I have just found the sensation so strange when I have trained chest in the past. I will take your advice and start out light and build from there. I appreciate the great advice and have already begun implementing the changes. Happy Fourth of July to all.

[redsquirrel]

Originally posted by Baby Girl
Thanks girls! The implants are under the muscle and are about 5 years old. I have just found the sensation so strange when I have trained chest in the past.

The sensation is normal and poses no risk to your implants. The sensation is caused my the expansion of the muscle. It doesn't jostle them around or anything. Train as heavy as you can, and don't let the fear of popping them hinder your training.