Starting from scratch

[Rainbowdevil]

Just looking back and reading your diet again..

I would say add some fats in too.

You're eating bugger all in the fat department except for egg yolks and almond milk.

Easy way to do this is to add some sort of oil (Extra Virgin Olive, Avocado, or Mac Nut are perfect options) over your meat and vege.

Hopefully you stick around as by the looks of things with your organisation and routine you have the ability to take things a long way if you work at it and get the right advice.

An outline of your training would be interesting to see and could probably be made a lot more effective with a few tweaks as just going in and killing yourself and trying to "work off food you have eaten" for a couple of hours isn't always the best method for progress.

You want your body to grow, adapt and move forward, not try and make up for something you have done and anihilate it.

Mmmmm avocado i like that idea, I will get some in my next grocery shopping, what is Mac nut? so how i can make more effective workouts? 

[BeastBuilder]

Macadamia Nut Oil. Just another oil you can try to add to food. Good source of fats.

I would definitely suggest eating after a workout. That would be a good time to have a protein source and a carb source. Try adding that extra food after a workout on top of what you're already eating.

Well it's a bit hard to give recommendations on how to make your workout more effective when we don't know what you're doing currently. By the sounds of it you don't do much weight training which should be the basis of your routine if you want to get into bodybuilding/sculpting.

Try and get some in person coaching or advice on how to correctly perform movements like Bench, Squat, Good Mornings, Deadlifts, Rows, Overhead Press etc. These will give you the best bang for your buck workout wise in the beginning in building a strength and muscle base, and more muscle means more fat burning so it's a win win

[Gym rat]

I would also suggest using flaxseed as well which is another good source of fats.

[BeastBuilder]

I would also suggest using flaxseed as well which is another good source of fats.

Flaxseed is better as a supplemental oil, much like the use of Fish Oil.

You don't see anyone dousing their food or cooking in Fish or Flaxseed Oil do you GR ?

I'm surprised you didn't recommend her to use Nutella as well since you seem to think that's a good source of fats too.

I wouldn't recommend Flaxseed Oil for the uses I'm talking about Rainbow.

[Gym rat]

Flaxseed is better as a supplemental oil, much like the use of Fish Oil.

You don't see anyone dousing their food or cooking in Fish or Flaxseed Oil do you GR ?

I'm surprised you didn't recommend her to use Nutella as well since you seem to think that's a good source of fats too.

I wouldn't recommend Flaxseed Oil for the uses I'm talking about Rainbow.

Haven't noticed anyone cooking there food in flaxseed oil .

[Rainbowdevil]

lol aww shame i used like nutella hahahaha, thank you Gym rat anyway i know you know lots there is any ther use for that flaxseed? just wondering.... well now about my weights and routine, i will try to explain what i do

 

the weights  do are

 

x 3 or 4 sets of 15 or 20rep squats with a 15 or 20 kg bar, each set consist in 15 or 20 deep squats,15 lounges on each leg no resting time in between.

 

x4 sets of 15 reps of leg press (i think is the name of it, im sitting floor level with my legs up pushing a platform with the weights on it) i can push at this stage 44kgs few secs of rest in between

 

I do pyramides of weights with the curl extension and leg extension, im not ure about the weight on those as they just have numbers, but i start from 2 and i do 20-25 reps then move to 4 and another 20reps then 6 and do 15reps then 8 and 10 reps then 10 and do 5 reps, no rest in between , then few secs rest and go backwards in the same way. in the curl extension i cant go that high yet but working on it lol

 

i grab a 20kgs barbell weight and place it between 2 of those steps platforms , then i squat to grab itand go all up and down holding the weight to a core level and then up again without it, then down again grab it up then so on, i do 15 reps, please note i count 1 just the time im coming up with the weight.

 

 

i get a 17kg barbell weight and i put my knee and arm of one side over a bench facing the floor the other leg straight and lifting the weight with that arm to an 90 angle, X3 sets x 15reps

 

i get in the inclinated bench with a 8kg weight dumbell and do sit ups, im holding the weight with my both hands , while laying on the bench the weight is over my head and i holding it coming up all they way over my head, i do x3 x15 as well

 

i get in the post thing where you recline and support at your hip level and the upper body is free and i get a 10kks disk and i do x15 reps of front abs crunches ( bringing my upper body all the way down and up holding the disk in my chest, then each side, in the same way ( for the sides im holding the disk in the air with one hand and crunching the opposite side) no rest time in between.  x3 or 4 sets

 

now the cables, again not sure in the real weight as they are just numerated but i do push as much i can i swear lol, right so i do work triceps x4 sets 15 to 20 reps, my elbows stuck to my body and pulling down till i feel them burn!! hehehe (who wants bat wings..NONE! ), i do place the pulley about my waist line level and pull to my sides ( as a basesball type of twisting) with maybe 4 or 5 (weight numbers) x3 set 15 reps each side no rest  between sides

 

i place the pulley to ground level and the velcro wrap around my ankle,  then i pull my leg to the opposite leg and releasing slowly then turn around and then pull the leg further that side ( kind of side kick) thenfacing the machine pulling backwards, then i get a litle stool and bend frontwards myself to it supporting my self on it by hand so im pulling my leg in till my knee reach my chest x 3 each leg 1 set each set is all of them with no rest in between reps

 

i get a 10 kgs disk, standing up straight  and arms down i lift the disk to my chest level 3 set 15 reps.

 

i get an stool is about half shin high well maybe my knee ( im short lol)  and with couple of dumbells os 7kgs each i do steps up and down switching leg each time, x 12 reps x 3 sets

 

i do squats as well while standing in that thing that is like a that pilates balls but cutted in half and a flat surface in the other side, the ball side in the floor and me in the flat side trying to keep balance while squatting with 6 kg dumbels in each hand

 

russian twist with a ball or 6kgs, x3 sets 15 reps x1 rep is twisting to both sides, leg rises holding a ball of 2 kgs with my feet x3 sets 15reps

 

i do shoulder pulley and rows x3 x15 

 

I do the smith machine as well squating around 25 to 30 kgs, and now bench pressing alone (maccaz advise  :-) ) 

 

that is all can recall now using weights, as i say i play with reps and weighs and order but is more or less in general, i will post tomorrow the rest of stuff i do, now i have to fly, party tonite and i have to do my hair!!!!! :pfft:

 

so if anyone partying in town tonite, say my name 3 times and i will show up hehehe see ya there 

 

Thank you Boys xxx

[Rainbowdevil]

Ok, Party was gr8 last nite hehe, ok back to my routine, i do  all the above and another types of exercise and i do it in groups,

 

lets say, 15 reps of the russian twist with the ball , 15 the 2k leg rise,15 bicycle crunches,15 v crunches, 15 side crunch ( side planking position) both sides, 15 normal crunches, then the half ball and do 15 push ups balancing on it, then 15 reps of the squats balancing in the ball, and throw movements up starting in squat position with a ball of 6kgs (those that have a handle) and lift it all the way up as if i were throwing it and down again x15 all this ones no rest time between is 1 set, i do 3 or 4 about 30 sec or maybe bit less when im in the hype of rest between sets

 

i do the pyramid of 10, meaning:

 

x10 bungees x10 longes x10 squats x10 push ups x10 star jumps x10 sit ups x10 leg rises x10 v crunches x10 scissors x10 tuck jumps , the x9 then x8 ......x1 of each and no rest in any stage.

 

i can mix like

 

the steps to the stool with the 14 kgs  then 30 secs of jumping rope and push ups that as 1 set no rest in between and 3 or 4 sets

 

everyday i try to hit all my muscles in some way while working out, but i put more effort in body parts in different days (upper mid lower and legs only)if that have sense.

 

i normally try to end all workouts with 10 mins (2km approx) of sprint running in the treadmill or when i feel lazy or actually when my knee injury plays up i do the rowing machine hehhe now and then i use the elliptical

 

what do you think?...

[Rainbowdevil]

RIght, today I got to the gym with master Rochi and Master Shifu (you know who you are :notworthy: )  words on my head about more weights and benching, so i did workout upper body today,  so i went bananas with the dumbbells hehe i spent about an hour working arms only hehehe, well i did it maccaz, i grabbed the 15 kgs weight bar, laying on the bench ( no support ) and i did 3 set of 15 slow reps. felt good , then i did deadlifts with 25kgs 3 x 15 then 8kg dumbbell and  4 sets of 8 reps of overhead triceps extension,Hammer curls, 3 x15, standing scaption  3 x12, 1 arm dumbbells rows x3 x15 (17.5kgs) Lateral raises (5 kg) chin ups, dips yes assisted but im trying as hard i can, horizontal cable row , cable rope triceps extension, arnold shoulder press (5kg),lat pulldowns x3x15 then a combo, x15 squats with dumbbells (6kg) on each hand over the half pilates ball, 15 push up supporting me in the half pilates ball ( balancing) anf 30 secs of rope all that is 1 set no rest  in between x 3 sets and then 10 mins in the rowing machine.... :jive: the photo is me kind proud of my little bicep poping out  :pfft:

 

[HarryB]

Reads like things are coming along. I'd definitely try and eat more. But gradually and changing one thing at a time. For example increase fats first and keep everything else consistent and then protein then carbs. Then you'll be able to tell what changes in your diet are bringing on specific changes to your training, bf etc etc etc

Keep a food log and training log. So you have reference points and are creating accountability for yourself.

[Gym rat]

Read up on different nutrition articles that are out there like on bodybuilding.Com or any good nutrition related website which would be a good way to learn about nutrition plus it would help you achieve your goals faster

[Bigken1985]

lol aww shame i used like nutella hahahaha, thank you Gym rat anyway i know you know lots there is any ther use for that flaxseed? just wondering.... well now about my weights and routine, i will try to explain what i do

 

the weights  do are

 

x 3 or 4 sets of 15 or 20rep squats with a 15 or 20 kg bar, each set consist in 15 or 20 deep squats,15 lounges on each leg no resting time in between.

 

x4 sets of 15 reps of leg press (i think is the name of it, im sitting floor level with my legs up pushing a platform with the weights on it) i can push at this stage 44kgs few secs of rest in between

 

I do pyramides of weights with the curl extension and leg extension, im not ure about the weight on those as they just have numbers, but i start from 2 and i do 20-25 reps then move to 4 and another 20reps then 6 and do 15reps then 8 and 10 reps then 10 and do 5 reps, no rest in between , then few secs rest and go backwards in the same way. in the curl extension i cant go that high yet but working on it lol

 

i grab a 20kgs barbell weight and place it between 2 of those steps platforms , then i squat to grab itand go all up and down holding the weight to a core level and then up again without it, then down again grab it up then so on, i do 15 reps, please note i count 1 just the time im coming up with the weight.

 

 

i get a 17kg barbell weight and i put my knee and arm of one side over a bench facing the floor the other leg straight and lifting the weight with that arm to an 90 angle, X3 sets x 15reps

 

i get in the inclinated bench with a 8kg weight dumbell and do sit ups, im holding the weight with my both hands , while laying on the bench the weight is over my head and i holding it coming up all they way over my head, i do x3 x15 as well

 

i get in the post thing where you recline and support at your hip level and the upper body is free and i get a 10kks disk and i do x15 reps of front abs crunches ( bringing my upper body all the way down and up holding the disk in my chest, then each side, in the same way ( for the sides im holding the disk in the air with one hand and crunching the opposite side) no rest time in between.  x3 or 4 sets

 

now the cables, again not sure in the real weight as they are just numerated but i do push as much i can i swear lol, right so i do work triceps x4 sets 15 to 20 reps, my elbows stuck to my body and pulling down till i feel them burn!! hehehe (who wants bat wings..NONE! ), i do place the pulley about my waist line level and pull to my sides ( as a basesball type of twisting) with maybe 4 or 5 (weight numbers) x3 set 15 reps each side no rest  between sides

 

i place the pulley to ground level and the velcro wrap around my ankle,  then i pull my leg to the opposite leg and releasing slowly then turn around and then pull the leg further that side ( kind of side kick) thenfacing the machine pulling backwards, then i get a litle stool and bend frontwards myself to it supporting my self on it by hand so im pulling my leg in till my knee reach my chest x 3 each leg 1 set each set is all of them with no rest in between reps

 

i get a 10 kgs disk, standing up straight  and arms down i lift the disk to my chest level 3 set 15 reps.

 

i get an stool is about half shin high well maybe my knee ( im short lol)  and with couple of dumbells os 7kgs each i do steps up and down switching leg each time, x 12 reps x 3 sets

 

i do squats as well while standing in that thing that is like a that pilates balls but cutted in half and a flat surface in the other side, the ball side in the floor and me in the flat side trying to keep balance while squatting with 6 kg dumbels in each hand

 

russian twist with a ball or 6kgs, x3 sets 15 reps x1 rep is twisting to both sides, leg rises holding a ball of 2 kgs with my feet x3 sets 15reps

 

i do shoulder pulley and rows x3 x15 

 

I do the smith machine as well squating around 25 to 30 kgs, and now bench pressing alone (maccaz advise  :-) ) 

 

that is all can recall now using weights, as i say i play with reps and weighs and order but is more or less in general, i will post tomorrow the rest of stuff i do, now i have to fly, party tonite and i have to do my hair!!!!! :pfft:

 

so if anyone partying in town tonite, say my name 3 times and i will show up hehehe see ya there 

 

Thank you Boys xxx

Please Please stop squatting on the Bosu Ball

[maccaz]

yes, if you are squatting on a ball, stop it immedaitely

 

squat inside a squat rack (not smith machine) with a regular bar.

 

like you did with bench, start practicing with just the bar with no weights and go from there

[Rainbowdevil]

Yes i been reading some articles in bodybuilding.com for a while and I have taking few routines from there and exercising tips, Im always rising eyebrows about the food part of it lolol,I dont know im always scared of get the wrong foods and boom! here it comes the michelin guy figure! but i will be doing changes and following you guys advice, i promise,  but guess what people, today i went to that computerized scales that tells you about your weight (they have one at work ) it breakdown where your weight is, BMI fat % water % the whole lot, and I HAVE LOST WEIGHT! so happy  hehehe well till a long way to go but still 59Kgs now i have lost 1 kg hehe I know is not a big thing for you guys  (many thinking oh what a loser) , but for me it is, i was 60.1 when started to post in here and i a 61.2 my heaviest point 2 weeks before that (while i was in hospital)  :-( , the photo are my readings,....i have a metabolic age of 22 lolol i have aged as last year was 16 LMAO , (my ex was saying he could be arrested lol)  but confirmed the maths i did with my body fat % oh well just keep pushing  :pfft: ..... my biceps, triceps and pecs still sore lolol yaay!  

[Rainbowdevil]

Ooops! really? ,,,, can I ask why?, Oh and Macaz there is no bars only lol all of he bars out of the smith machine have the discs attached lol

[Rainbowdevil]

well i had work my legs and bum today, i did stop the squatting in the bosu ball  :shifty: , but,.....

i added 10 kg to my leg press today, after the normal x3 x15 with 40kgs I said to myself oh well what the heck  I will give it a go, so i did add couple of discs and i did another 3 sets of 15  :eek:

 

Then i went to the smith machine ( i wanted to try squatting heavier just for try) and i did squat 50kgs 3 x10...my legs were buuurniiing!! i was sweating like a pig hehehe,

 

then move back to 40kg and did some lounges x3 x12.,

 

Then i did x3 x15 deadlifts with 25kgs

 

Then i got my 20 kgs dumbbell and my 2 steps and i did my deep squats ( i described them in the routine post) x3 x12

 

Then the cables, x15 inner thigh,cable kickback ,sidekick, and the pulling forward till my knee reach my chest, all of them 15 each leg no rest time in between 1 set, x 3 sets,

 

Leg extensions x4 x15 ,

 

Combo of x 15 deep squads and 15 lounges no stop in between with a 15 kgs weight no support x 3 sets.

 

Finishing with a sprint of 10 mins    :-D

 

walking back home like a calf haha love it :jive:

 

 

oh and yesterday was core  i did ad some extra sets, and some upper body, to keep my arms sore lol 

[Rainbowdevil]

Oh God has been hectic around here lol but Thursday was cardio mixed, so pyramid with HI weight training,

Friday, i missed gym as i had plans ad i left to late work, but i did super cardio that night dancing salsa all nite!!!  

But something weird happen on Sunday, i was taking in my laundry and coming with the basket bang! my quads  right leg!! the vastus laterils from start to end OMG the pain was so intense almost drop my laundry lol got straight to bed could not move to much that day, that night i did put the shower nozzle with hot water over it and then massage with Liniment, was no to bad for this morning,

 

i did upper body and core today and running but still sore specially in the end by the side of the patella, sucks! as i was planning have another go with the heavy squats tomorrow waaaaaaaaaa!!

i will do a massage again tonite and see how I go,

 

Oh and im following the advise about food, im adding some avocados to my lunches, and hving some carbs right after the gym...oatmeal with blueberries is ok?? is like a little version of what i got for breakfast, but like today when im coming home after 7pm i can get something in my dinner, today i had colombian soup!!

 

xoxoxo

[Skeletor]

Id give it a miss or you could end up messing up the quad even more. A few days ofc wont hurt ya. Just goes to show how dangerous doing laundry can be aye.

[maccaz]

just curious how much alcohol do you drink during your dancing cardio?

[Rainbowdevil]

Id give it a miss or you could end up messing up the quad even more. A few days ofc wont hurt ya. Just goes to show how dangerous doing laundry can be aye.

LMAO they should have laundry insurance dont you think? HAHA! oh God you made me laugh, so cleaning the bathroom can be fatal, well im following your advise, i will leave it today and do more massaging as is working (my ex used to say im the best massage in town lolol) and tomorrow i will be out of work by 10 am so i can do a extra routine and if weather helps my 11 kms power walking,  so i wont feel like a useless cow  :pfft:

[Rainbowdevil]

just curious how much alcohol do you drink during your dancing cardio?

Well i wont lie to you, im a party girl, and i like to dance all nite and drink, however, I dont drink like people here,  hehehe i dont drink to get toasted lol and im working out that alcohol ( difference to kiwi parties where people doesnt move and get drunk after 2 beers lol !) but anyway, im aware of the impact of alcohol in metabolism speed and the sugar, carbs etc etc, and thinking in my workout im drinking way less, for example friday night that is salsa night i did drink 2 Coronas and about a 3 litres of water lolol full on dancing salsa mixes from 10 to 3 am take lots of fluids lol, so i drink  alot of water  as well , im walking distance from party central and all that in 6 inch stilettos lol 

[maccaz]

Well i wont lie to you, im a party girl, and i like to dance all nite and drink, however, I dont drink like people here,  hehehe i dont drink to get toasted lol and im working out that alcohol ( difference to kiwi parties where people doesnt move and get drunk after 2 beers lol !) but anyway, im aware of the impact of alcohol in metabolism speed and the sugar, carbs etc etc, and thinking in my workout im drinking way less, for example friday night that is salsa night i did drink 2 Coronas and about a 3 litres of water lolol full on dancing salsa mixes from 10 to 3 am take lots of fluids lol, so i drink  alot of water  as well , im walking distance from party central and all that in 6 inch stilettos lol 

yeah 2 beers is alright, was gonna say if you're drinking 20 beers during cardio it may be time to cut back on cardio lol

[Rainbowdevil]

yeah 2 beers is alright, was gonna say if you're drinking 20 beers during cardio it may be time to cut back on cardio lol

Lol! 

[Rainbowdevil]

well today was full routine in core and some arms and bum (going as easy i could to my legs) knees feel ok just still a bit of pinching on my thigh but i guess i will carry on with my massages and will be ok, weather played all damn afternoon getting me ready to leave every 20 mins lol then rain then stop aaaagghhh  lol but oh well always is tomorrow i guess  :pfft:

[Rainbowdevil]

well thursday was a looong day at work 13 hours for me lol stuck in the traffic after i sitted on bed i couldnt move anywhere lol

 

My leg has been behaving so i went today for legs:

 

After stretching, i did a warm up combo 15kg weight bar on shoulders, deep squats lounges each leg of course x 15 reps each no rest time x 3 sets

 

And guess what, i made it up again, im leg pressing 60 kgs! now over my body weight, im so proud of myself  3 sets of 15 of slow deep pressings then a 15 of just fast ones OMG my legs were shacking lolol but i now will keep it in that weight for a while and see the development of the muscle.

 

Then deep squads standing in the steps and lifting a dumbell of 20 kgs, x3 sets of 12 reps

 

cable rows,  inner tight, kick sides hamstrings curls kneed up  (the one with the stool) 15 reps each no rest time in between, x 3 sets

 

Dead lights 25 kgs 15 x 3

 

 

I wanted to give it a go again the heavy squad but  fuckign idiot patronized the smith machine i finished all and  did arm and cardio and he was still going i got pist off and just left after my run.

 

I will do it tomorrow

 

Just finished dinner couple of chicken drums and brocoly and cauliflower and enyoing my tea, shower and massage, is raining for go out tonite

[Pseudonym]

And guess what, i made it up again, im leg pressing 60 kgs! now over my body weight, im so proud of myself  3 sets of 15 of slow deep pressings then a 15 of just fast ones

:clap: