[SobiquYo]

I used to be hardcore into weight lifting. Absolutely loved it. Did amazing things with my body that I didn't believe were possible.

I'm up about 40 pounds from that, and something has clicked. I'm ready to go back. I'm ready to be the girl who tore through tuna like nobody's business, who hid her protein under her bed so her mom wouldn't trash it, who ate tuna mixed with cottage cheese religiously no matter how gross it was because that's what my body needed.

So... by the time I hit 23 (about 9 or ten weeks) I want to be sitting close to 150. It's a big jump down, but I think I can do it. I just need motivation. Some of y'all have seen my wedding pics (some are in my sig)- I've gone a long way down hill to get to that point.

[Opislossy]

havn't hit the weights for almost 9 months, so i am on the same boat (waiting until the school year is over before i do anything). I got my motivation from hardcore bodybuilding videos, and watched it before i hit the gym. I dont know if thats the same motivation you want though haha. Never the less, i wish you the best of luck achieving that goal and i believe you will be able to achieve it

[sesIgnose]

Here's what I have for my diet so far. I figured, based on estimated body fat and lean body mass, I need 175g protein, 58g fat, and 94g carbs for almost 1600 daily cals. I got as close to it as I could. Any suggestions to fill in the last bit?


MEAL 1
3 boiled eggs 231 cal, 1.7g carb, 15.9g fat, 18.8g protein
1 C skim milk 86 cal, 11.9g c, .4g f, 8.4g p
1 scoop protein 120 cal, 3.0g c, 1.0g f, 24.0g p

MEAL 2
3 oz raw celery 12 cal, 2.2g c, .1g f, .5g p
1 T peanut butter 94 cal, 3.1g c, 8.1g f, 4.0g p
1 C skim milk 86 cal, 11.9g c, .4g f, 8.4g p

MEAL 3- preworkout
1 medium apple 72 cal, 19.1g c, .2g f, .4g p
1 T peanut butter 94 cal, 3.1g c, 8.1g f, 4.0g p

MEAL 4- postworkout
1 C skim milk 86 cal, 11.9g c, .4g f, 8.4g p
2 scoops protein 240 cal, 6.0g c, 2.0g f, 48.0g p
1 banana 105 cal, 27g c, .4g f, 1.3g p

MEAL 5-
3 oz baby carrots 30 cal, 7.0g c, .1g f, .5g p
6 oz chicken breast 177 cal, 0g c, 3.8g f, 33.2g p
1 med green pepper 24 cal, 5.5g c, 0.2g f, 1.0g p

TOTALS 1546 cal, 113.3g c, 52.9g f, 160.8g p

[actioliGalm]

I need to get back in the gym

been a couple of weeks

I don't know how you can live eating that. I would die without some real food

[Sydneyfonzi]

It's better than I was at once point.

I'd eat oatmeal with peanut butter and protein powder mixed in; grapes, tuna and cottage cheese all blended together. I ate some nasty nasty things for the sake of making my workouts worth it. Ultimately, it comes down to diet. That's the important part- that's what pulls together all the rest of your work.

[Ikhqgvas]

Good luck Kimmy!!!!

[moopierof]

How did you come to the 1600 cal/day? Is that your basil metabolic rate? And are you going to adjust that number up as your activity increases or will you leave it at that number to drop your weight? Just curious

[brurdefdoro]

It's a 20% drop off my maintenance calories.

[CamVideoQl]

It's a 20% drop off my maintenance calories.

That sounds like a perfect goal, very obtainable since you aren't trying to do it too quickly.

Just by the caloric reduction alone, you will drop a pound every 9 days. Then factor in the weight training and the fact that muscle burns calories even at rest... you should do very well. And the longer you keep it up, the faster you will progress as you build more muscle.

I don't know if you heard this before or not, but for building muscle... Eat higher protein meals the day you train and higher carbohydrates meals immediately after the work-out. Your muscles will recover much quicker allowing you to train sooner after your last work-out.

[EmpaccalGah]

I'm safer eating the same thing every day. Otherwise I fall out of routine. Food is so hard for me- I love to eat. I love it fried and slathered in butters and sauces and breading. It's a dangerous thing.

Based on the caloric reduction alone, I should get about halfway to where I want to be by mid-August. But I figure going from just doing housework and kind of eating whatever, I should see "newbie gains" that will jump start things and get me moving.

[hieklyintinee]

From what you wrote here seems you doing well .. good luck

[BorBitExatini]

I haven't started yet... I need to go to the commissary. Saturday will be day 1. I'm dragging hubby to the gym, if for nothing more than to spot.

[AnetTeilor]

Day One!!!

Diet is almost spot on. I added 1 T PB to "meal three". Not a biggie.

Hit the gym. Chest and tri. I did:

Bench Press- 5 reps w/ bar (45lbs), 2*5 with 50, and 2*5 with 55
Incline DB Press- 2*5 with 15 each, 3*5 with 20 each
Incline Pec Fly- 3*8 with 10 each
Skull Crushers- 1*6 just the bar- too much weight. Will have to work up to.
Cable Pulldown- 3*8 at 27.5

I had a hard time driving home- took WAY too much effort to move the wheel. I'll be feeling this tomorrow, but I am so looking forward to that.

[heilyprollecyspor]

Yesterday was crap. Took a day off from the gym. Matt can't handle my meal plan, so we opted for a cheat. Had Five Guys. Oh well. I get one cheat a week anyhow. That's that until next weekend.

Today- diet is spot on. It's really so much easier when I take the time to portion everything out as soon as I get back from shopping. Then I grab what I need without thinking.

Legs at the gym today. I know I did good because they were jelly walking down the stairs. I must have looked crazy laughing in the middle of the stairs.

Squats- 1*5 with bar, 1*5 with 55, 3*5 with 60 I could easily do more, but I didn't have a spot and didn't want to push
Leg Press- 4*5 with 135
Prone Leg Curl- 3*8 with base + 20 each side. No clue what base weight is on that machine
Seated Calf Raise- 3*12 with base + 90. Again, no clue what base is

[AOE6q4bu]

I think you definitely need to take before and after pictures!!!!

[GenryDont]

I've gotten away from lifting too and I've been wanting to get back into it, especially now that I'm playing a lot of sports.

Question though, what do you think the best chest exercises are for women? I'd like to do a rotation for chest rather than just doing flys...just curious what your thoughts are on that.

[logpogingg]

I think you definitely need to take before and after pictures!!!!

I have a set of pics from last Friday. Matt wants to do them weekly. It's about the only interest he has in this endeavor.

I've gotten away from lifting too and I've been wanting to get back into it, especially now that I'm playing a lot of sports.

Question though, what do you think the best chest exercises are for women? I'd like to do a rotation for chest rather than just doing flys...just curious what your thoughts are on that.

Bench press is awesome for chest. And of course push-ups, but bench is way easier for me. The same exercises that are good for men are good for women.

[casinobonusfrees]

Bench press is awesome for chest. And of course push-ups, but bench is way easier for me. The same exercises that are good for men are good for women.

I'm trying to fight a little gravity, iykwim. But I do love the bench and flys and I find I can do push ups until the cows come home if I'm doing them off of a stability ball. But man push ups kill me!!

[leflyCode]

I can't hardly do push ups. And yeah, anything that strengthens your pec major will fight off gravity.