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  #31  
Old 03-10-2016, 02:19 AM
LibbyScorp LibbyScorp is offline
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In my weight lifting class, years ago, I was doing 40 lbs, no higher,
on arms for the machines and about 20 for dumbells. I was in the best shape of my life and I was very lean, not bulky at all.

But I am tall and bigger build anyways, ya know?

I guess that right there answers my curiosity to make this thread but I wanted to see how others do it too
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  #32  
Old 03-10-2016, 01:20 PM
Clover Clover is offline
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Quote:
Originally Posted by Gem

I do the opposite and have a really strict diet. I weigh all my portions and eat 4 or 5 times a day, so it's not a hard diet, but it's all balanced to get the right protein carbs and fat. I'm trying to drop body fat without losing muscle

Lets see, Gem: 6'4. Clover: 5'2. I rest my case.

Every body type is different, and one has to take genetics and aging into account as well. The best thing to do is consult with a health specialist. For me, I have a system that has worked for the past 15 years, I certinately would not enocurage anyone to follow it other than to say get to know your body, water is good, control your portions.

Quote:

Is that because big people with a lot of body fat can lose weithg fast, but people who just want to lost a bit of paunche can't lost it quickly - like, does it work in percentages?

Excellent point. This is usually the case when one gains an excessive amount of weight. I think what is interseting with that sepcific diet is that is takes fats into account rather than deamonize them ( More healthy fats, less carbs) I think that is a big problem in this country, when we supplement fats for worser foods with artificial chemicals ( Think Fat free foods). Personally, I feel carbs are also very essential in the diet, but again if your not controlling the poritions, even if its healthy, your going to run into some dead ends with your fitness goals. One cant assume they can eat 8 apples in a day and get away with it. Carbs are stored and evenutally turn into sugar. Balance is key I suppose.



*Dont mind us Libby, I didnt mean to hyjack your thread, happens a lot out in the forums to discuss outside the original topic. The important thing is your butt is in the Gym getting healthy, so good for you.
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  #33  
Old 03-10-2016, 08:36 PM
LibbyScorp LibbyScorp is offline
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I didn't think you were hyjacking. I like reading.
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  #34  
Old 04-10-2016, 08:19 AM
Gem Gem is offline
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Quote:
Originally Posted by Clover
Lets see, Gem: 6'4. Clover: 5'2. I rest my case.

Every body type is different, and one has to take genetics and aging into account as well. The best thing to do is consult with a health specialist. For me, I have a system that has worked for the past 15 years, I certinately would not enocurage anyone to follow it other than to say get to know your body, water is good, control your portions.

Sure, my portions are controlled down to the gram. It is still a lot of food, considerably more that I used to eat before I began training. At first it was hard to eat that much, but now I'm just starving by mealtime, which is like every 3 hours.

Quote:
Excellent point. This is usually the case when one gains an excessive amount of weight. I think what is interseting with that sepcific diet is that is takes fats into account rather than deamonize them ( More healthy fats, less carbs) I think that is a big problem in this country, when we supplement fats for worser foods with artificial chemicals ( Think Fat free foods). Personally, I feel carbs are also very essential in the diet, but again if your not controlling the poritions, even if its healthy, your going to run into some dead ends with your fitness goals. One cant assume they can eat 8 apples in a day and get away with it. Carbs are stored and evenutally turn into sugar. Balance is key I suppose.



*Dont mind us Libby, I didnt mean to hyjack your thread, happens a lot out in the forums to discuss outside the original topic. The important thing is your butt is in the Gym getting healthy, so good for you.

I cant afford professionals, so I just read about stuff and watch you tube. I call myself a 'you tube scholar' lol. Fat is needed in the diet, but it is a high calorie food - still, can have quite a lot of it and it's not 'unhealthy'. I have to eat carbs for the energy, but I minimise it. The body can produce its own carbs so they are not essential to the diet, but have to eat them to keep blood sugar, and the insulin is required to process protein into muscle. (I eat 75g of cooked brown or sweet potato rice each meal). I worked out I'm losing 1 kg a month so far, which is the plan, but it seems to have stopped going down at the 86kg mark, so I dropped my food intake a little, and I'll see how it goes. If I hit 85kg by end Of October - that's ideal. I want to lose until I get to around 10% body fat (I started at 25% roughly), but one also needs muscle to burn fat, so I lift thingz wot r hevy. At 49 I prolly don't produce as much testosterone as a young buck, so I don't expect rapid muscle growth, especially during the fat loss program. High protien, low carb, a bit of fat, lots of veg - lift and sleep.
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  #35  
Old 20-10-2016, 04:25 PM
Lucky 1 Lucky 1 is offline
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Former competitive powerlifter here....and I think keokutah gave you some good advice!

As an old reprobate now...I no longer lift what I used to...but I still lift fairly heavy.....male or female...muscle is muscle...the difference as keokutah said is the hormones backing it up....

My favorite trick for gaining muscle and strength is what I call forced progression...and its work!

first...get a blank spiral note book

Then on any given lift...choose the rep range you want....say you want to hit a minimum of 15 reps and not exceed 20 reps.... and choose a weight that allows you to hit at least 15 reps.....Write down in your note book the number of reps and weight you used for that lift....

Then the next time you do that particular lift....tell yourself that you must get at least two more reps at that weight than the last time that lift came up....and work hard to do that....

So...lets say the first time you do squats you did 50 lbs for 15 reps....the next time try hard to do at least 17 reps with 50 lbs...

and every time squats come up....try to add at least 2 more reps....when you have got to the top of the range you set for yourself (20 reps)...ADD 5 lbs

This 5 lbs will knock your reps back down at least 2 or 3 reps off what you can do in the squat....so now you're trying to add 2 more reps every workout with 55 lbs (remember...keep a log of what you've done on each exercise at every workout)

When you've hit 20 reps with 55 lbs...yep...add 5 more lbs!

The point of this is you build strength and muscle incrementally in small manageable bites.

And use this technique on every lift you do.....

Now....at some point you will peak on a particular exercise and simply not be able to lift more or do more reps....when you hit say two or three workouts in a row that you can't get more...drop that exercise and choose another one for the same body part.

Let say that you've built up to comfortable squatting 85lbs and getting 15 reps with it and you simply cannot lift more weight without dropping lower than your set rep range (15 to 20).....

Stop doing barbell squats and start doing say...using a Leg Press or hack squat machine for legs...or walking lunges....and of course at some point you will peak on those and rotate back to regular barbell squats and find that you are now stronger on barbell squats than when you stopped doing them...that's how this works!

One of my favorites for legs and butt is the walking lunge....get a small dumbell in each hand.....step forward and go down on one knee....push up and step forward and go down on the other knee and repeat...i like to do a total of 25 to 30 steps (15 per leg)...you will definite feels this in your thighs and butt! I personally do walking lunges with a 65 lbs dumbbell in each hand...Of note....always push off from your heals and NOT your toes....pushing from the heal takes the load off the knee and move it to the muscles...you gotta protect those joints!

Don't be afraid of building muscle...it is muscle that will improve your shape and give you the figure you want...and as keokutah said...having the hormonal profile of a woman you're extremely unlikely to build too much muscle....you'll just be more shapley and look and feel stronger and better....

Keep your rep range reasonably high 15 to as high as 25 on some things and you shouldn't get hurt but can progress nicely.

Also..if you are lifting like this...you need to consume at least 10 grams (maybe even 15 grams) of quality protein per pound of body weight every day to support recovery from your lifting...

Good luck in your endeavors!!!
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  #36  
Old 21-10-2016, 04:35 AM
Gem Gem is offline
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Quote:
Originally Posted by Lucky 1
Former competitive powerlifter here....and I think keokutah gave you some good advice!

As an old reprobate now...I no longer lift what I used to...but I still lift fairly heavy.....male or female...muscle is muscle...the difference as keokutah said is the hormones backing it up....

My favorite trick for gaining muscle and strength is what I call forced progression...and its work!

first...get a blank spiral note book

Then on any given lift...choose the rep range you want....say you want to hit a minimum of 15 reps and not exceed 20 reps.... and choose a weight that allows you to hit at least 15 reps.....Write down in your note book the number of reps and weight you used for that lift....

Then the next time you do that particular lift....tell yourself that you must get at least two more reps at that weight than the last time that lift came up....and work hard to do that....

So...lets say the first time you do squats you did 50 lbs for 15 reps....the next time try hard to do at least 17 reps with 50 lbs...

and every time squats come up....try to add at least 2 more reps....when you have got to the top of the range you set for yourself (20 reps)...ADD 5 lbs

This 5 lbs will knock your reps back down at least 2 or 3 reps off what you can do in the squat....so now you're trying to add 2 more reps every workout with 55 lbs (remember...keep a log of what you've done on each exercise at every workout)

When you've hit 20 reps with 55 lbs...yep...add 5 more lbs!

The point of this is you build strength and muscle incrementally in small manageable bites.

And use this technique on every lift you do.....

Now....at some point you will peak on a particular exercise and simply not be able to lift more or do more reps....when you hit say two or three workouts in a row that you can't get more...drop that exercise and choose another one for the same body part.

Let say that you've built up to comfortable squatting 85lbs and getting 15 reps with it and you simply cannot lift more weight without dropping lower than your set rep range (15 to 20).....

Stop doing barbell squats and start doing say...using a Leg Press or hack squat machine for legs...or walking lunges....and of course at some point you will peak on those and rotate back to regular barbell squats and find that you are now stronger on barbell squats than when you stopped doing them...that's how this works!

One of my favorites for legs and butt is the walking lunge....get a small dumbell in each hand.....step forward and go down on one knee....push up and step forward and go down on the other knee and repeat...i like to do a total of 25 to 30 steps (15 per leg)...you will definite feels this in your thighs and butt! I personally do walking lunges with a 65 lbs dumbbell in each hand...Of note....always push off from your heals and NOT your toes....pushing from the heal takes the load off the knee and move it to the muscles...you gotta protect those joints!

Don't be afraid of building muscle...it is muscle that will improve your shape and give you the figure you want...and as keokutah said...having the hormonal profile of a woman you're extremely unlikely to build too much muscle....you'll just be more shapley and look and feel stronger and better....

Keep your rep range reasonably high 15 to as high as 25 on some things and you shouldn't get hurt but can progress nicely.

Also..if you are lifting like this...you need to consume at least 10 grams (maybe even 15 grams) of quality protein per pound of body weight every day to support recovery from your lifting...

Good luck in your endeavors!!!

I think you might have missed out the decimal point there.
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  #37  
Old 21-10-2016, 01:22 PM
Lucky 1 Lucky 1 is offline
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Quote:
Originally Posted by Gem
I think you might have missed out the decimal point there.

Decimal point where. ..what are you talking about? ??
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  #38  
Old 21-10-2016, 02:11 PM
Gem Gem is offline
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Quote:
Originally Posted by Lucky 1
Decimal point where. ..what are you talking about? ??

I think you might have meant 1 or 1.5 grams of protein daily per pound of bodyweight, not 10 or 15 grams.
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  #39  
Old 21-10-2016, 02:18 PM
Lucky 1 Lucky 1 is offline
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Quote:
Originally Posted by Gem
I think you might have meant 1 or 1.5 grams of protein daily per pound of bodyweight, not 10 or 15 grams.


Oh...yes... you're right...I meant one to one and half grams of protein per pound of body weight......that was written from my phone....little screen.....
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Yes I Am a Pirate! 200 years too late....the cannons don't thunder...there's nothing to plunder...I'm an over 40 victim of fate!

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  #40  
Old 24-10-2016, 02:44 AM
LibbyScorp LibbyScorp is offline
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Quote:
Originally Posted by Lucky 1
Former competitive powerlifter here....and I think keokutah gave you some good advice!

As an old reprobate now...I no longer lift what I used to...but I still lift fairly heavy.....male or female...muscle is muscle...the difference as keokutah said is the hormones backing it up....

My favorite trick for gaining muscle and strength is what I call forced progression...and its work!

first...get a blank spiral note book

Then on any given lift...choose the rep range you want....say you want to hit a minimum of 15 reps and not exceed 20 reps.... and choose a weight that allows you to hit at least 15 reps.....Write down in your note book the number of reps and weight you used for that lift....

Then the next time you do that particular lift....tell yourself that you must get at least two more reps at that weight than the last time that lift came up....and work hard to do that....

So...lets say the first time you do squats you did 50 lbs for 15 reps....the next time try hard to do at least 17 reps with 50 lbs...

and every time squats come up....try to add at least 2 more reps....when you have got to the top of the range you set for yourself (20 reps)...ADD 5 lbs

This 5 lbs will knock your reps back down at least 2 or 3 reps off what you can do in the squat....so now you're trying to add 2 more reps every workout with 55 lbs (remember...keep a log of what you've done on each exercise at every workout)

When you've hit 20 reps with 55 lbs...yep...add 5 more lbs!

The point of this is you build strength and muscle incrementally in small manageable bites.

And use this technique on every lift you do.....

Now....at some point you will peak on a particular exercise and simply not be able to lift more or do more reps....when you hit say two or three workouts in a row that you can't get more...drop that exercise and choose another one for the same body part.

Let say that you've built up to comfortable squatting 85lbs and getting 15 reps with it and you simply cannot lift more weight without dropping lower than your set rep range (15 to 20).....

Stop doing barbell squats and start doing say...using a Leg Press or hack squat machine for legs...or walking lunges....and of course at some point you will peak on those and rotate back to regular barbell squats and find that you are now stronger on barbell squats than when you stopped doing them...that's how this works!

One of my favorites for legs and butt is the walking lunge....get a small dumbell in each hand.....step forward and go down on one knee....push up and step forward and go down on the other knee and repeat...i like to do a total of 25 to 30 steps (15 per leg)...you will definite feels this in your thighs and butt! I personally do walking lunges with a 65 lbs dumbbell in each hand...Of note....always push off from your heals and NOT your toes....pushing from the heal takes the load off the knee and move it to the muscles...you gotta protect those joints!

Don't be afraid of building muscle...it is muscle that will improve your shape and give you the figure you want...and as keokutah said...having the hormonal profile of a woman you're extremely unlikely to build too much muscle....you'll just be more shapley and look and feel stronger and better....

Keep your rep range reasonably high 15 to as high as 25 on some things and you shouldn't get hurt but can progress nicely.

Also..if you are lifting like this...you need to consume at least 10 grams (maybe even 15 grams) of quality protein per pound of body weight every day to support recovery from your lifting...

Good luck in your endeavors!!!

Soooooooo awesome! Thanks a bunch for taking the time to write all this. It really helps me

It's been 5 weeks of going once a week to the gym. I've actually been doing 40lbs on arm machines and 40 lb squats, bench lunges, dead lifts. I do 30 reps of each workout. At home I just do tons of toning with 2 5lb weights every other day. My comfort level on leg press and inner thighs is like 90-110 lbs LOL how is that possible? Crazy thighs

I see suuuuuuch an improvement. Much stronger, more lean, not bulky, standing tall and upright. Feels great!
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