skinnyfat to leanmuscular

[skinnyfat]

Being skinnyfat, is there such a thing??

To become skinnyfat one has to compete in 2 figure competitions, become a binge eater, gain lots of weight in a short period of time, turn to bulimia, become pregnant, have a beautiful baby, then lose all excess weight without lifting any weights and under eating ………………….that’s how you get skinnyfat!

I have now decided to get motivated, start lifting heavy again and eat properly – gingernuts with a cup of green tea isn’t considered breakfast and a good start to the day!

I want a firm lean muscular body again not a skinny one with no muscle shape and flabby underarms!

I know how to be focused, it’s just getting that mo jo back to get there. I also realise that it will still seem like I am under eating to a few people but give me a chance to get that on track as well - although I am open to any suggestions and advice.

The only way to eat an elephant is one bite at a time!

Oh and by the way – I will start journaling Monday…………. don’t diets always start on Monday??

[biggurl27]

Welcome Skinnyfat, if you want any ideas on diet/training ask away. I'm sure from your experience doing 2 Figure Shows you know what to do, you just need a refresher. I also did similar 2 shows (1999/2001), gained 46kgs, had 2 kids and competed last year for the 1st time in 7 years. Look forward to reading your progress :grin:

[runveerun]

ooo New journal! Welcome skinnyfat!! I look forward to reading your progress! :grin:

[becbec]

ooo New journal! Welcome skinnyfat!! I look forward to reading your progress! :grin:

:ditto:

[skinnyfat]

Thanks for the hellos!!

Heres my first Q -

Seeing as I have a little baby plus work part time, I am limited to only being able to get to the gym and lift weights twice a week. Heres the split I come up with – most exercises I’ll perform as supersets.

Throw out any ideas if you have any.

Day 1 –

SHOULDERS

DB Press

DB Side Raises

TRICEPS

Straight bar Pushdowns

DB Single Arm Kickbacks

CHEST

DB Press

Push Ups

BICEPS

BB Curls

DB Hammer Curls

ABS

Swiss ball Crunches

Day 2 –

BACK

Wide Grip Lat Pulldowns

BB Rows

DB One Arm Rows

QUADS

Leg Press

Leg Extensions

HAMSTRINGS

DB Lunges

BB Stiff legged Deadlifts

CALVES

Standing Raises

ABS

Swiss Ball Crunches

[skinnyfat]

Ok, so heres how day one went -

Monday 2nd March

M1 - Cottage Cheese / Rice Cakes

M2 - Cottage Cheese / Rice Cakes

M3 - Eggs / Pear

M4 - Eggs / Pear

M5 - Chicken (Coated in crushed Almonds) / Spinach & Cucumber Salad w Flaxseed Oil/Vinegar dressing

Extras - 6 squares of 70% dark Chocolate (can I justify this if I drank 3C green tea with it!!)

Cardio -

45min Hill Circuit

10mins up / 5 mins jog down X 3

I feel good after today. I gave my little monster a gingernut and witheld having 6 with a cup of tea like I have been doing!

[biggurl27]

hehe nice one not eating the cookies! With only getting to do the weights twice you have to make do. Can you hit the gym at 5.30am possilby to incorporate more weights? You could get out with the push chair for runs/hill walks which will help too.

[poos_n_wees]

Hey skinnyfat! Good luck with this journal :grin:

A couple of weeks ago when I only had time to get into the gym twice a week, my split looked like this:

Day 1 - Lower

Squats: 3x8

SLDL: 3x8

Leg press: 3x12

Leg curls: 3x12

Standing calf: 3x8

Seated calf: 3x12

Abs: 3x30

Day 2 – Upper

Flat bench: 3x8

Row: 3x8

Incline bench: 3x12

Chins: 3x12

Bent over rear raises: 3x12

Tris: 2x15

Bis: 2x15

And then the next week I'd alternate to:

Day 1 – Lower

Deads: 3x8

SLDL: 3x8

Leg press: 3x12

Seated leg curls: 3x12

Seated calf: 3x8

Standing calf: 3x12

Abs: 3x30

Day 2 – Upper

Flat bench: 3x8

Row: 3x8

OHP: 3x12

Pulldowns: 3x12

Tris: 2x15

Bis: 2x15

The focus was on the lifts I'd get more bang for buck with since I could only get in twice/week :nod: Just thought I'd throw in another suggestion

M5 - Chicken (Coated in crushed Almonds) / Spinach & Cucumber Salad w Flaxseed Oil/Vinegar dressing

[skinnyfat]

I had thought about the early morning sessions but it just wouldn't work. I might be able to squeeze in a Sat morn train after work, we'll see how we go.

Thanks for the suggestion poos, I might give your program a go.

[Flamer]

Ok, so heres how day one went -

Monday 2nd March

M1 - Cottage Cheese / Rice Cakes

M2 - Cottage Cheese / Rice Cakes

M3 - Eggs / Pear

M4 - Eggs / Pear

M5 - Chicken (Coated in crushed Almonds) / Spinach & Cucumber Salad w Flaxseed Oil/Vinegar dressing

Extras - 6 squares of 70% dark Chocolate (can I justify this if I drank 3C green tea with it!!)

Cardio -

45min Hill Circuit

10mins up / 5 mins jog down X 3

I feel good after today. I gave my little monster a gingernut and witheld having 6 with a cup of tea like I have been doing!

.

Hello - we have another addict in the house!! Welcome to my daily struggle. I LUUUVVVV chocolate.

[Small]

Extras - 6 squares of 70% dark Chocolate (can I justify this if I drank 3C green tea with it!!)

Hello - we have another addict in the house!! Welcome to my daily struggle. I LUUUVVVV chocolate.

have you tried whittakers dark caramel?

ZOMG

normally not a fan of whittakers in a block, but crikey dickens i got some a coupel days ago it is so yumo!!

[laurasaur]

=P~ =P~ =P~ =P~ =P~ =P~ =P~ =P~ =P~ =P~ =P~ =P~ =P~ =P~ =P~ it is so good. squares of that = heaven

[runveerun]

Aaaahh stop talking about chocolate!!! It's in smalls journal too damn creme eggs!!! yum yum =P~ =P~ There is Easter to contend with soon! :roll:

[Flamer]

Extras - 6 squares of 70% dark Chocolate (can I justify this if I drank 3C green tea with it!!)

Hello - we have another addict in the house!! Welcome to my daily struggle. I LUUUVVVV chocolate.

have you tried whittakers dark caramel?

ZOMG

normally not a fan of whittakers in a block, but crikey dickens i got some a coupel days ago it is so yumo!!

Yes - is that to die for or what?? Mmmmm, dark chocolate caramel, mmmmm

[skinnyfat]

I'm not normally a fan of Whittakers myself so haven't tried the caramel delight you are drooling over - I'm always open to suggestions though when it comes to chocolate.

I'm a bit partial to Cadbury peppermint chocolate at the moment. I blame New World for having 2 blocks for $6!!

We do need to stop talking about chocolate though!!

Eats for Tuesday 3rd March

m1 - Oats / PP

m2 - Eggs / Blueberries

m3 - Eggs / Blueberries

m4 - Steak / Mushrooms (cooked in butter!!) / Sliced Zuchinni w Cheese (grilled)

Extras - 6 squares 70% dark Chocolate (surprise!)

I was meant to go to the gym tonight for the first time in 18 mths but my monster was being a little monster so will have to attempt it on Thurs!

[skinnyfat]

Wednesday 4th March

m1 - Cottage CHeese / Rice Cakes

m2 - Cottage Cheese / Rice Cakes

m3 - Eggs / Pear

m4 - Eggs / Pear

m5 - 12 squares peppermint chocolate (can this be considered a meal??)

m6 - Fish & Chips (Oops!! Not really my fault............ honestly!!)

[teamfatboy]

I was meant to go to the gym tonight for the first time in 18 mths but my monster was being a little monster so will have to attempt it on Thurs!

Ever thought about bodyweight exercises... like press-ups, bench dips, wall squats, that kinda thing? I try that when I'm travelling and can't get to a gym.

[Small]

mwahaha i love being the destroyer of peoples journals with food talk.

:shifty: :grin:

[runveerun]

m5 - 12 squares peppermint chocolate (can this be considered a meal??)

Yes it can.

:pfft:

[skinnyfat]

This journal didn't take long to look like it was going to fizzle out!! I started off with a hiss and a roar and then just lost my mo jo. I think becuase I have no real set goals or direction that I have been confusing myself so it was just easier to fall back to my old habits eg, chocolate for breakfast then nothing else to eat until dinner (then chocolate again for dessert!!).

I am only a midget at 5ft (sadly only 5ft, I have tried to stretch it out to at least 5.1ft but then I'm just kidding myself!!) and weigh a piddly 48kgs.

I have decided that my main goal is to gain some muscle so I know I seriously need to eat more food and not be afraid of doing so!

I know how to diet down for a comp no problem, but I have forgotten how to 'bulk up'.

I am currently eating on an average day between 1000 - 1200 cal which I don't think is a lot if I want to gain muscle.

Any suggestions on how to increase my calories without me instantly thinking I'm going to get fat!!

[Flamer]

Use your pre-comp diet with more carbs in there. At them moment I'm trying to loose a few kg - but my diet goes along the lines of -

1. 1/4c oats with 3 egg whites (post training)

2. apple or orange or 20 almonds or diet lite youghurt

3. tuna or chop chop with vegies and kumara or rice

4. one of the options from 2. Sometimes couple of boiled eggs

5. same as 3, but without carb (rice/kumara). If your trying to bulk a little, leave t in there.

[biggurl27]

First off I suggest you get a good protein powder.

Some ideas for you which I was having last year 12 weeks prior to competition:

M1 1xvogel+peanut butter or tomato or 1/4 cup oats +shake

M2 4-6 egg whites 1 yolk or cottage cheese+ rice crackers or corn thins

M3 Tuna 100gm kumara/potato/rice (2nd day 200gm, 3 day 300gm 4th day 100gm)

M4 Same as M2 make a large omlette at night and 1/2 it for both meals

M5 Shake (10 almonds if you hungry)

M6 Lean meat with greens no carbs

M7 Jelly Fluff (Weightwatchers jelly cooled then add tub cottage cheese and blend pop in fridge for min 1/2 hour) or protein shake

This will buff you up good :grin:

[Darwinstef]

Use your pre-comp diet with more carbs in there. At them moment I'm trying to loose a few kg - but my diet goes along the lines of -

1. 1/4c oats with 3 egg whites (post training)

2. apple or orange or 20 almonds or diet lite youghurt

3. tuna or chop chop with vegies and kumara or rice

4. one of the options from 2. Sometimes couple of boiled eggs

5. same as 3, but without carb (rice/kumara). If your trying to bulk a little, leave t in there.

Does that mean you train on an empty stomach?

[Flamer]

Use your pre-comp diet with more carbs in there. At them moment I'm trying to loose a few kg - but my diet goes along the lines of -

1. 1/4c oats with 3 egg whites (post training)

2. apple or orange or 20 almonds or diet lite youghurt

3. tuna or chop chop with vegies and kumara or rice

4. one of the options from 2. Sometimes couple of boiled eggs

5. same as 3, but without carb (rice/kumara). If your trying to bulk a little, leave t in there.

Does that mean you train on an empty stomach?

Pre comp - yes. At the mo - no. 1 x banana smoothie. Gettin it in at 4:30 AM ain't fun though!

[Darwinstef]

Use your pre-comp diet with more carbs in there. At them moment I'm trying to loose a few kg - but my diet goes along the lines of -

1. 1/4c oats with 3 egg whites (post training)

2. apple or orange or 20 almonds or diet lite youghurt

3. tuna or chop chop with vegies and kumara or rice

4. one of the options from 2. Sometimes couple of boiled eggs

5. same as 3, but without carb (rice/kumara). If your trying to bulk a little, leave t in there.

Does that mean you train on an empty stomach?

Pre comp - yes. At the mo - no. 1 x banana smoothie. Gettin it in at 4:30 AM ain't fun though!

Eeek...I would die training to train with nothing in me....good for fat burning though I guess ....hmmm....maybe I should train then eat :pfft: