Ondrea
04-07-2008, 03:54 PM
This is for new member rainy...it is her thread from MD but I think she will get more help and advice over here...ok everyone...have at her! Rainy is brand new here, I introduced her in the introduciton thread! I was one of the only replies, so I kept my answer in the thread also.
Hey girls,
First to introduce myself:
My name is Rainy, and come from Iceland (the tiny island far up north)
I am 28 years old, 148 lbs (67 kg), 5'5.
I have been lurking here for a while, and finally mustered up the courage to fire away some questions of my own.
I have competed once in figure back in Nov '07. So I am currently off season, my next comp is in Nov '08. I've been trying to bulk up since the show as I looked like a shrimp on stage compared to all those buffed chicks.
I was way too lean and not nearly muscular enough and hence not ripped at all. I have always been a cardio bunny, and therefore never built up enough mass so there was not much to begin with when I started cutting and I did WAAYY too much cardio and ate far too little during the prep.
Now I am approaching things differently, and trying to learn from my mistakes.
I am trying to come to terms with tighter jeans, muffin tops and fighting the urge to go back to cardio mania to shred it all off along with all my hard earned muscle.
Could you guys please tell me if I'm on the right track training and diet wise on my road to buffdom?
I do weights 6x/week:
Mon-Chest + abs
Tue- Legs
Wed- Back + abs
Thu- Shoulders + abs
Fri - Bi's + Tri's
Sat - Full body, focus on weak parts (shoulders, quads, lats, abs)
Cardio is 3x/wk in the morning on empty stomach for 30-40 mins @ 75-85% max HR. Only one HIIT per week.
My diet:
Meal 1: 1/2 cup dry oats, 5 eggwhites, flax meal
Meal 2: Myoplex Diet
Meal 3: 1/2 cup dry brown rice, 5-6 oz chicken, 1 cup broccoli
Pre-workout: 1 apple, 1 scoop Nitro Fire
Meal 4: (PWO): 2 scoops Scitec Protein delite, 4 rice cakes
Meal 5: 5-6 oz. chicken, 1 cup broccoli and
Salad: 1/2 cup lettuce, bell pepper, red onion, 10 macadamias or almonds
Meal 6: 1 scoop 100% whey
Supplements: Multi-vitamin, Omega 3-6-9, CLA, Beta-Alanine, Beta 7, Nitro Fire, Creatine, Glutamine, ZMA
Any advice is truly appreciated ;-)
Thanks a million,
Rainy
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Sorry for not being specific.
My ratios are: Protein-160 grams, Carbs - 125 grams, Fat 20 grams (some days fat is higher when I eat salmon).
Calories are around 1300-1500. I know I should be eating more cals, but I have been gaining on this diet and I'm afraid to go higher as I find I'm also adding some fat to my glutes and abs.
I lift heavy to failure on almost all sets. 5-6 exercises per bodypart. Was doing 4-6 reps for 8 weeks, and am now doing 8-10 reps. Sets are 4-5, focus on compound movements. Squats, DL's, SLDL's, Bench press, Chin ups, Bicep curls, Dips, Military presses.
Isolations throwed in at the end of workout.
rainy
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April 3rd, 2008, 04:08 PM #4
Ondrea
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welcome hon! glad you finally posted and stopped lurking! i think you should get an experienced figure trainer. and stop doing cardio damn it! you may have to take quite a bit time off to bulk up. im talking a year or so not just a few months before your next show. you need to eat more. you ned to get it out of your head about gaining weight. yeah it wil be some fat but if you bulk correctly it will be good quality muscle as well. the butt will get bigger but don't you want a more shaply butt. we all have been there...yeah it sux but you will be thankful when it comes to cutting for your next show. you don't need to bulk up each offseason but you do for now, once you get some good quality mass on yourself, you won't have to bulk up as much in your future offseasons. how much do you want this? lots, then eat up missy.
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April 3rd, 2008, 04:12 PM #5
Ondrea
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the ab fat could just be bloat/water from extra carbs and less cardio. if you are eating clean and lifitng heavy, you should be adding some good mass to your overall body.
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April 3rd, 2008, 04:16 PM #6
Ondrea
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how were u not ripped at all if you were doing lots of carido and not eating much. or was it just bc you had no muscle to show off to look ripped.
ok here is the deal...at least with us women who compete when we do put on bulk and weight we still look good bc we are shapley and still solid if you bulk correctly. i dont look at is as being fat, bc even in our offseasosn we have lower body fats then most people. the little skinny girls at my gym who are skinny but flabby, my offseason body fat is much a lower body fat then theirs. i might look bigger but i know i am leaner.
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April 3rd, 2008, 04:37 PM #7
rainy
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Wow thanks so much Ondrea for your great advice. I really appreciate you taking your time to help me. I absolutely love your figure girl, you look absolutely stunning in your pics.
I didn't have enough mass when I started cutting and just didn't look ripped, although I was 9% bf. I'll post some pics.
I am trying to do a clean bulk, but the increase in size around my waist is just going out of control. I think you may be right, that I hold a lot of water in that area. After my cheats I look pregnant.
I will reduce the cardio and start eating some more. How high should I go on the cals? 1700? 2000? Do you think I should up the carbs ?
Is 30 min cardio 2-3x/wk OK?
Sorry for the endless flow of q's
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April 3rd, 2008, 04:40 PM #8
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April 3rd, 2008, 04:40 PM #9
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April 3rd, 2008, 04:43 PM #10
Ondrea
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hmmmmm...r u drinking enough water every day to flush your system out? everyone looks pregnant when they do their cheats...LOL! I know I do! r ur cheats binges or regular meals though? i have a binging problem, so that is why I look pregnant!
seriously, when i have done my bulking I didnt go by calories, so I am not the one to ask. anyway calorie consumption so depends on so many personal factors.
is ur midsecion ur problem area. my butt/quads are so my legs always hold the water a lot. if ur abs are, then that is just why you feel so fat. the water and bulk go to ur probelm area first...hence why it is a problem area!
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April 3rd, 2008, 04:47 PM #11
Ondrea
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u r gorgeous and have a great starting point. in amercia you would not have been to small at a local show. are icelandic figure girls larger and more muscular usually. u r right, u did not get ripped. i dont know why though if u did so much cardio and ate a clean prep diet. i can see some back development though that would have came out better if u were ripped. it could be ur genetics, some just dont get all shredded. were u eating lots of carbs. i gotta go low carb or else i dont get all ripped.
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April 3rd, 2008, 04:48 PM #12
Ondrea
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by the way i want to come to iceland. i heard it is gorgeous!
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April 3rd, 2008, 10:42 PM #13
Kolbe
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Welcome.
Great advice from Ondrea. I wish you all the best.
Kolbe (Another viking - from Denmark)
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April 4th, 2008, 04:38 AM #14
rainy
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Dear Ondrea,
Thanks again for all your help, it truly means a lot especially coming from such an experienced contestant as yourself. You really know a lot about these things.
Yes my abs are definetely is my problem area, that's where I first gain and it's the last to leave. I tend to hold a lot of water there, and in my legs as well.
I tend to binge when I cheat, I am a bit of an all or nothing person, either I cheat and go all the way or I don't and stay completely clean. My cheats are only limited to one night at weekends though, usually Sat nights, but the last few weekends have been terrible as I have been cheating on Sundays too. I am blaming my thick waist, tight trousers and huge butt this week on these eating festivals of mine.
Regarding my last show, I was eating oats and brown rice for the prep but very little though. I was consuming around 50 g carbs a day. I think I may need to go low carb too to get ripped. I've been looking into the Keto diet for my next prep. Any tips on this?
Iceland is beautiful, but if you want to come and visit do it in the summer, it's miserable here in the winter. But then again I guess you are used to horrible weathers, coming from Illinois. My cousin lives in Chicago...do you live there as well? I staeyd there for one summer in 1993 and absolutely loved the city. I am planning to back to visit her soon.
Thanks again girl for all your help and insight. I really appreciate it!!
All the best to you for your prep. Your next show is in May, right? You are going to kick ass there with your stunning figure.
Kolbe! Nice to meet a fellow viking on the boards. I was in Köbenhavn for Easter, I have been there a few times, it's a beautiful city and you Danes are just so ligeglad and welcoming.
Do you live there?
All the best!
rainy
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April 4th, 2008, 05:01 AM #15
tammyp
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my friend went to iceland last year and said it was gorgeous!
i think we all can relate to the freak out of increasing cals and cutting cardio. but endless hours of cardio isnt the answer its DIET. cardio is an aid ...not the whole equation. i think you need to eat about 2000 cals. you didnt mention rep ranges, but i woudl go for compound movements in the 6-8 range for upper body...10-15 for lower. i always do some type of cardio when i bulk to help healthy, but its usually just walking my dogs.
if you think low carb is your answer for prep, dave palumbo is your man.
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April 4th, 2008, 06:36 AM #16
rainy
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Thanks so much for your help tammyp. I'm glad to hear that your friend liked the country, I'm not too crazy about it now after this awful winter... I crave some sun and heat.
I usually train in the 6-10 rep range. Was doing 4-6 reps for 8 weeks and have changed it up to 8-10 reps now. All compounds, with some isolation at the end of each workout.
I know that cardio isn't good while building muscle, being a former cardio maniac I have reduced it from an hour every day down to 30-40 mins 3x/wk... which is a huge progress for myself. I don't see myself being able to cut cardio out completely, the mental side of that would be too much to handle. What is your thought on my frequency of cardio?
I am a former fatso, so this bulking period is bringing back some horrible flashbacks of not fitting into any clothes and looking like a sack of potatoes in everything. I know this is all in my head, and I am not fat although I am not as ultra skinny as I was. I guess this is exactly the mentality that has prevented me before in gaining muscle mass, i.e the fear of softness. Must shake that thought off right now !!!
Thanks again, I am truly grateful for your responses.
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April 4th, 2008, 07:25 AM #17
tammyp
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you dont have to get fat to build muscle. some fat gain is inevitable, but there is no need to gain 15 lbs of fat to add 5 lbs of muscle. if you keep your cardio to low intensity, like walking that should be ok, but i wouldnt be doing any high intensity work when your tryign to add muscle.
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April 4th, 2008, 07:31 AM #18
Ondrea
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tammy is right!
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April 4th, 2008, 08:39 AM #19
rainy
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Thank you guys, I really appreciate your advice... as of now high intensity cardio is out.
I eat clean all week and cheat only on weekends, for 1-2 meals. So I'm guessing this increase in size is more muscle than fat.
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April 4th, 2008, 12:15 PM #20
Chondrobob
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My take after seeing your pics, you need to increase your reps to 12 to 16 making sure you have controled full range of movement cycle that every 6 weeks to a period that has a 3 week interval of heavy 6 to 8 rep forced and negative (you need a spotter) don't drop your cardio 3x a week is fine and you won't put on excess fat. Its important that you are running your movements in correct form otherwise you won't develop symetrically. Your mass will develop with muscular development and maturity. Diet is the other key component, Bingeing and doubling up on cheat meals just retard the whole process. Eat regularly and get creative so you don't get so bored with your meals. Make sure you have High fiber intake so you are regular, omega 3s, BCAA's, a zero carb protein and a carb load like Vitargo or waxymaize. Check out Dave Palumbo's thread on diet and supplimentation.
Hey girls,
First to introduce myself:
My name is Rainy, and come from Iceland (the tiny island far up north)
I am 28 years old, 148 lbs (67 kg), 5'5.
I have been lurking here for a while, and finally mustered up the courage to fire away some questions of my own.
I have competed once in figure back in Nov '07. So I am currently off season, my next comp is in Nov '08. I've been trying to bulk up since the show as I looked like a shrimp on stage compared to all those buffed chicks.
I was way too lean and not nearly muscular enough and hence not ripped at all. I have always been a cardio bunny, and therefore never built up enough mass so there was not much to begin with when I started cutting and I did WAAYY too much cardio and ate far too little during the prep.
Now I am approaching things differently, and trying to learn from my mistakes.
I am trying to come to terms with tighter jeans, muffin tops and fighting the urge to go back to cardio mania to shred it all off along with all my hard earned muscle.
Could you guys please tell me if I'm on the right track training and diet wise on my road to buffdom?
I do weights 6x/week:
Mon-Chest + abs
Tue- Legs
Wed- Back + abs
Thu- Shoulders + abs
Fri - Bi's + Tri's
Sat - Full body, focus on weak parts (shoulders, quads, lats, abs)
Cardio is 3x/wk in the morning on empty stomach for 30-40 mins @ 75-85% max HR. Only one HIIT per week.
My diet:
Meal 1: 1/2 cup dry oats, 5 eggwhites, flax meal
Meal 2: Myoplex Diet
Meal 3: 1/2 cup dry brown rice, 5-6 oz chicken, 1 cup broccoli
Pre-workout: 1 apple, 1 scoop Nitro Fire
Meal 4: (PWO): 2 scoops Scitec Protein delite, 4 rice cakes
Meal 5: 5-6 oz. chicken, 1 cup broccoli and
Salad: 1/2 cup lettuce, bell pepper, red onion, 10 macadamias or almonds
Meal 6: 1 scoop 100% whey
Supplements: Multi-vitamin, Omega 3-6-9, CLA, Beta-Alanine, Beta 7, Nitro Fire, Creatine, Glutamine, ZMA
Any advice is truly appreciated ;-)
Thanks a million,
Rainy
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Sorry for not being specific.
My ratios are: Protein-160 grams, Carbs - 125 grams, Fat 20 grams (some days fat is higher when I eat salmon).
Calories are around 1300-1500. I know I should be eating more cals, but I have been gaining on this diet and I'm afraid to go higher as I find I'm also adding some fat to my glutes and abs.
I lift heavy to failure on almost all sets. 5-6 exercises per bodypart. Was doing 4-6 reps for 8 weeks, and am now doing 8-10 reps. Sets are 4-5, focus on compound movements. Squats, DL's, SLDL's, Bench press, Chin ups, Bicep curls, Dips, Military presses.
Isolations throwed in at the end of workout.
rainy
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April 3rd, 2008, 04:08 PM #4
Ondrea
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welcome hon! glad you finally posted and stopped lurking! i think you should get an experienced figure trainer. and stop doing cardio damn it! you may have to take quite a bit time off to bulk up. im talking a year or so not just a few months before your next show. you need to eat more. you ned to get it out of your head about gaining weight. yeah it wil be some fat but if you bulk correctly it will be good quality muscle as well. the butt will get bigger but don't you want a more shaply butt. we all have been there...yeah it sux but you will be thankful when it comes to cutting for your next show. you don't need to bulk up each offseason but you do for now, once you get some good quality mass on yourself, you won't have to bulk up as much in your future offseasons. how much do you want this? lots, then eat up missy.
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April 3rd, 2008, 04:12 PM #5
Ondrea
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the ab fat could just be bloat/water from extra carbs and less cardio. if you are eating clean and lifitng heavy, you should be adding some good mass to your overall body.
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April 3rd, 2008, 04:16 PM #6
Ondrea
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how were u not ripped at all if you were doing lots of carido and not eating much. or was it just bc you had no muscle to show off to look ripped.
ok here is the deal...at least with us women who compete when we do put on bulk and weight we still look good bc we are shapley and still solid if you bulk correctly. i dont look at is as being fat, bc even in our offseasosn we have lower body fats then most people. the little skinny girls at my gym who are skinny but flabby, my offseason body fat is much a lower body fat then theirs. i might look bigger but i know i am leaner.
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April 3rd, 2008, 04:37 PM #7
rainy
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Wow thanks so much Ondrea for your great advice. I really appreciate you taking your time to help me. I absolutely love your figure girl, you look absolutely stunning in your pics.
I didn't have enough mass when I started cutting and just didn't look ripped, although I was 9% bf. I'll post some pics.
I am trying to do a clean bulk, but the increase in size around my waist is just going out of control. I think you may be right, that I hold a lot of water in that area. After my cheats I look pregnant.
I will reduce the cardio and start eating some more. How high should I go on the cals? 1700? 2000? Do you think I should up the carbs ?
Is 30 min cardio 2-3x/wk OK?
Sorry for the endless flow of q's
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April 3rd, 2008, 04:40 PM #8
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April 3rd, 2008, 04:40 PM #9
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April 3rd, 2008, 04:43 PM #10
Ondrea
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hmmmmm...r u drinking enough water every day to flush your system out? everyone looks pregnant when they do their cheats...LOL! I know I do! r ur cheats binges or regular meals though? i have a binging problem, so that is why I look pregnant!
seriously, when i have done my bulking I didnt go by calories, so I am not the one to ask. anyway calorie consumption so depends on so many personal factors.
is ur midsecion ur problem area. my butt/quads are so my legs always hold the water a lot. if ur abs are, then that is just why you feel so fat. the water and bulk go to ur probelm area first...hence why it is a problem area!
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April 3rd, 2008, 04:47 PM #11
Ondrea
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u r gorgeous and have a great starting point. in amercia you would not have been to small at a local show. are icelandic figure girls larger and more muscular usually. u r right, u did not get ripped. i dont know why though if u did so much cardio and ate a clean prep diet. i can see some back development though that would have came out better if u were ripped. it could be ur genetics, some just dont get all shredded. were u eating lots of carbs. i gotta go low carb or else i dont get all ripped.
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April 3rd, 2008, 04:48 PM #12
Ondrea
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by the way i want to come to iceland. i heard it is gorgeous!
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April 3rd, 2008, 10:42 PM #13
Kolbe
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Welcome.
Great advice from Ondrea. I wish you all the best.
Kolbe (Another viking - from Denmark)
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April 4th, 2008, 04:38 AM #14
rainy
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Dear Ondrea,
Thanks again for all your help, it truly means a lot especially coming from such an experienced contestant as yourself. You really know a lot about these things.
Yes my abs are definetely is my problem area, that's where I first gain and it's the last to leave. I tend to hold a lot of water there, and in my legs as well.
I tend to binge when I cheat, I am a bit of an all or nothing person, either I cheat and go all the way or I don't and stay completely clean. My cheats are only limited to one night at weekends though, usually Sat nights, but the last few weekends have been terrible as I have been cheating on Sundays too. I am blaming my thick waist, tight trousers and huge butt this week on these eating festivals of mine.
Regarding my last show, I was eating oats and brown rice for the prep but very little though. I was consuming around 50 g carbs a day. I think I may need to go low carb too to get ripped. I've been looking into the Keto diet for my next prep. Any tips on this?
Iceland is beautiful, but if you want to come and visit do it in the summer, it's miserable here in the winter. But then again I guess you are used to horrible weathers, coming from Illinois. My cousin lives in Chicago...do you live there as well? I staeyd there for one summer in 1993 and absolutely loved the city. I am planning to back to visit her soon.
Thanks again girl for all your help and insight. I really appreciate it!!
All the best to you for your prep. Your next show is in May, right? You are going to kick ass there with your stunning figure.
Kolbe! Nice to meet a fellow viking on the boards. I was in Köbenhavn for Easter, I have been there a few times, it's a beautiful city and you Danes are just so ligeglad and welcoming.
Do you live there?
All the best!
rainy
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April 4th, 2008, 05:01 AM #15
tammyp
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Location: mud season in the Adirondacks
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my friend went to iceland last year and said it was gorgeous!
i think we all can relate to the freak out of increasing cals and cutting cardio. but endless hours of cardio isnt the answer its DIET. cardio is an aid ...not the whole equation. i think you need to eat about 2000 cals. you didnt mention rep ranges, but i woudl go for compound movements in the 6-8 range for upper body...10-15 for lower. i always do some type of cardio when i bulk to help healthy, but its usually just walking my dogs.
if you think low carb is your answer for prep, dave palumbo is your man.
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April 4th, 2008, 06:36 AM #16
rainy
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Join Date: Mar 2008
Location: Iceland
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Thanks so much for your help tammyp. I'm glad to hear that your friend liked the country, I'm not too crazy about it now after this awful winter... I crave some sun and heat.
I usually train in the 6-10 rep range. Was doing 4-6 reps for 8 weeks and have changed it up to 8-10 reps now. All compounds, with some isolation at the end of each workout.
I know that cardio isn't good while building muscle, being a former cardio maniac I have reduced it from an hour every day down to 30-40 mins 3x/wk... which is a huge progress for myself. I don't see myself being able to cut cardio out completely, the mental side of that would be too much to handle. What is your thought on my frequency of cardio?
I am a former fatso, so this bulking period is bringing back some horrible flashbacks of not fitting into any clothes and looking like a sack of potatoes in everything. I know this is all in my head, and I am not fat although I am not as ultra skinny as I was. I guess this is exactly the mentality that has prevented me before in gaining muscle mass, i.e the fear of softness. Must shake that thought off right now !!!
Thanks again, I am truly grateful for your responses.
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April 4th, 2008, 07:25 AM #17
tammyp
Forum Leader: Women's Bodybuilding
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you dont have to get fat to build muscle. some fat gain is inevitable, but there is no need to gain 15 lbs of fat to add 5 lbs of muscle. if you keep your cardio to low intensity, like walking that should be ok, but i wouldnt be doing any high intensity work when your tryign to add muscle.
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April 4th, 2008, 07:31 AM #18
Ondrea
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Join Date: Jul 2007
Location: at golds gym doing damn cardio!
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tammy is right!
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April 4th, 2008, 08:39 AM #19
rainy
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Join Date: Mar 2008
Location: Iceland
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Thank you guys, I really appreciate your advice... as of now high intensity cardio is out.
I eat clean all week and cheat only on weekends, for 1-2 meals. So I'm guessing this increase in size is more muscle than fat.
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April 4th, 2008, 12:15 PM #20
Chondrobob
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My take after seeing your pics, you need to increase your reps to 12 to 16 making sure you have controled full range of movement cycle that every 6 weeks to a period that has a 3 week interval of heavy 6 to 8 rep forced and negative (you need a spotter) don't drop your cardio 3x a week is fine and you won't put on excess fat. Its important that you are running your movements in correct form otherwise you won't develop symetrically. Your mass will develop with muscular development and maturity. Diet is the other key component, Bingeing and doubling up on cheat meals just retard the whole process. Eat regularly and get creative so you don't get so bored with your meals. Make sure you have High fiber intake so you are regular, omega 3s, BCAA's, a zero carb protein and a carb load like Vitargo or waxymaize. Check out Dave Palumbo's thread on diet and supplimentation.