Rookie at strength training......any help would be great

[sassygirl]

I have been trying to keep track of food on fit tracker....when i log in food for the day it comes out to 47% carbs 32% protien and 21%fat. some days the numbers change by 1 or 2 but basically thats where I am.
I have to keep going back to read all the suggestions but diet has changed a little this week. Can anyone tell me if this is a good target.
This has been typical diet this week.

6am...oatmeal w/fresh blueberries....yogurt
yoga--streatching
8am 2 eggs
8:30 strength training (waterbury method)
protein shake after training
10....trail mix.... grapes
12:30......salad......w/ soy nuts
2:30-3....protein shake
6-6:30......legumes...brown rice....steamed veggies

i have stopped the cookies....(sob sob) and havent replaced them with anything......
i wake up starving.......i have no choice but to eat first thing.

does this look any better than before or did I just change things back to the same?

Thanks!

[DianaB]

Have something before you sleep, it's not fun to go to bed hungry. Maybe a yogurt, something lo carb.
You might need a bit more protien in there, maybe instaed of 2 eggs do 1 yolk and 4 whites. It'll decrease the saturated fats and add protien. Maybe add some avacado to replace that fat with fat from a healthy source.
You need to replace that afternoon shake with solid food. Keep the shake for post workout. Maybe a bean dip with veggies?
Since you are trying to gain, a little extra healthy fat will do you good.
Save the cookies for a once a week treat, they taste much better when you earn them.
Diana

[Boss Man]

6am...oatmeal w/fresh blueberries....yogurt (Eat the Fruit about 10-15 minutes beforehand to aid digestion)
yoga--streatching
8am 2 eggs (1 Yolk only)
8:30 strength training (waterbury method)
protein shake after training (Fine)
10....trail mix.... grapes (Same thing with Grapes, as with Berries. Space them)
12:30......salad......w/ soy nuts (Fine)
2:30-3....protein shake (Have something else. If your shake has something in it like Maltodextrin, your Bloodsugar could be regularly spiking quite highly, which could lead to Diabetes long-term, so have something else, like low Fat Cheese as a good example. Nearly as quick to consume as a shake. That's an example.)
6-6:30......legumes...brown rice....steamed veggies (Fine, but make sure Rice is kept reasonable in portions, it's quite high GI, so you don't want a lot coupled with Leguume and Veggie Carbs, and give Bloodsugar a massive spike)

[sassygirl]

So QL's are still very sore this am.....according to the waterbury method...today should be chin-ups..bench press...hammer curls..seated calf raises.. lunges and glute, ham raises.

should I do everything....or just upper body....or make this a rest day....I would rather do something than nothing....but Im not sure whats best. I knowt that its just muscle tension..and it does feel better than yesterday..but there is still soreness.

Does anyone have any suggestions?

Thanks again!

[DianaB]

Do your workout, just take off a bit of weight, unless it's really bad and you hurt too much. Get a good stretch before and after too. Maybe do your lunges without weight if your quads are buggy. I usually work through any DOMS, but it really depends on how much it hurts, don't want you to get injured. If your body says stop, then listen to it.
diana

[Boss Man]

Do some Cardio. About 3-5 minutes pre-workout, stretch, workout, then do a bit Cardio and stretching post-workout.

You shouldn't need to hold a stretch for longer than a out 5-10 seconds.

You probably do have some DOMS, (Delayed Onset Muscle Soreness), so that might just alieviate it a bit before and after a workout.

Your muscles will in time get used to what you're doing, and be able to feel a bit better after workouts, or within the first 24-48 hours.

[sassygirl]

Yes..i would definetly say i have DOMS.....I think that was the first time I ever worked that part of body...I know its worked all the time.....but never like that. thanks! i didn't want to skip it all together...but i also didnt know if that was best.....I'm not sure how much weight was used. There is 50 lbs on a barbell. It was the deadlift that got me , I know it. That was enough weight to strain...but i could do all sets (4) so i dont think it was too much, im just not used to it. It is no where near bad enough to not work out..so thanks for the info....and off I go....

[Womba]

This may seem stupid, but Ive read a little of the postings here, and it seems you wanna gain pounds while sticking to a veg diet. solution is to eat loads of nuts, which have a good protein and calorie content. Eat Muesli cereals, youghurts are great for post wotkouts, milk and cheese also brill (Does ur vegetarian diet include diary productas), but again, I cannot over estimate the inportance of nuts!
Another thing to take into consideration is whether your diet is ph balanced. Most people nowadays take a very acidic diet, however vegetarians sometime take a very alkaline diet, meats are acidic, and aremissed out on. to gain the best training results, you should try to balance out the acidic and alkaline foods. Here is an list if alkaline foods! and acidic

Alkaline Foods
Vegetables

Asparagus
Artichokes
Cabbage
Lettuce
Onion
Cauliflower
Radish
Swede
Lambs Lettuce
Peas
Courgette
Red Cabbage
Leeks
Watercress
Spinach
Turnip
Chives
Carrot
Green Beans
Beetroot
Garlic
Celery
Grasses (wheat, straw, barley, dog, kamut etc.)
Cucumber
Broccoli
Kale
Brussels Spr

Fruits

Lemon
Lime
Avocado
Tomato
Grapefruit
Watermelon (is neutral)
Rhubarb

Drinks

'Green Drinks'
Fresh vegetable juice
Pure water (distilled, reverse osmosis, ionised)
Lemon water (pure water + fresh lemon or lime).
Herbal Tea
Vegetable broth
Non-sweetened Soy Milk
Almond Milk


Seeds, Nuts & Grains

Almonds
Pumpkin
Sunflower
Sesame
Flax
Buckwheat Groats
Spelt
Lentils
Cumin Seeds
Any sprouted seed

Fats & Oils

Flax
Hemp
Avocado
Olive
Evening Primrose
Borage
Oil Blends (such as Udos Choice

Others

Sprouts (soy, alfalfa, mung bean, wheat, little radish , chickpea, broccoli etc)
Bragg Liquid Aminos (Soy Sauce Alternative)
Hommous
Tahnini


Acid Foods
Meats

Pork
Lamb
Beef
Chicken
Turkey
Crustaceans
Other Seafood (apart from occasional oily fish such as salmon)



Dairy Products

Milk
Eggs
Cheese
Cream
Yogurt
Ice Cream



Others

Vinegar
White Pasta
White Bread
Wholemeal Bread
Biscuits
Soy Sauce
Tamari
Condiments (Tomato Sauce, Mayonnaise etc.)
Artificial Sweeteners
Honey
Drinks

Fizzy Drinks
Coffee
Tea
Beers
Spirits
Fruit Juice
Dairy Smoothies
Milk
Traditional Tea

Convenience Foods

Sweets
Chocolate
Microwave Meals
Tinned Foods
Powdered Soups
Instant Meals
Fast Food

Fats & Oils

Saturated Fats
Hydrogenated Oils
Margarine (worse than Butter)
Corn Oil
Vegetable Oil
Sunflower Oil

Fruits

All fruits aside from those listed in the alkaline column.
Seeds & Nuts

Peanuts
Cashew Nuts
Pistachio Nuts

General Guidance:

Steer clear of fatty meats, dairy, cheese, sweets, chocolates, alcohol and tobacco. Packaged foods are often full of hidden offenders and microwaved meals are full of sugars and salts. Over cooking also removes all of the nutrition from a meal!

[sassygirl]

wow womba...thank you so much for that very informative message. And no ....nothing about your post was stupid

You are right that I dont eat meat....I do have low or now fat daity
and yes I am trying to gain weight.Lean weight

For the most part ph is neautral. I check it all the time and am amazed that its always right on.....reaing through your list though..it does make sense...I have yogurt eggs and cheese often. Milk is usually just an addition...say to oats or cereal. I only do organic milk and organic free range eggs. It's amazing the difference that makes in skin.

main concern though....is that with the nuts...isnt that a lot of fat?
I do love nuts and they are a great source of protein.....but the fat is real high. Im not sure what too much is....and like I said..i want to put on weight but the firm kind not the muschy kind.

Thanks again womba....great info!

[sassygirl]

so today is the end of second week of serious training...and eating.
I started this venture about a month ago weighing between 98-101 lbs. after a couple of weeks with little motivation and knowledge...I found shapefit. And I cannot thank you all enough. I am not only seeing results..I am feeling them. I am up to 107 lbs. and better yet...it is a firm 107.
I do still have a long way to go...actually its more like a life long process.

So never doubt how much you all help. and if you are new here...youve found a great support team!

Best of luck to all of you at reaching you goals!

[sassygirl]

I have been using a machine to do some of the workouts. I have searched this house top to bottom for the resistance chart that came with it. No luck
I have search online and no luck......does anyone know how that works.

The weights are 12.5lbs and of course on pully system. Is there any way to figure out what the weight equivalent is?

Thanks!

[DianaB]

Not sure what you mean... do you have a pic of the machine?
I'm not sure how important the actual weight is, if you use the principles that you have in the past, add another stack when it's time for some progression.
It is nice to know though, for your records.
Doing great Sass!
xoxox
d.

[sassygirl]

Thanks Diana

Thats really why I want it....just to kind of know.

I cant get printer to read card for some reason...but i did have this one on the computer already. You cant see it too well but can get the jist.

i know the pullys have to change the resistance....for instance the low pully...i know 1 weight is more resistance than 12.5 pounds. but the upper pully feels like it could be close.

Anyway...its not a great big deal...but would be nice to know.


http://www.imageposter.com/uploads/get/36261

sorry...i cant seem to get the picture to show up on the page.

[DianaB]

hmm, no idea.
I see it's a weider machine, can you find it in the internet maybe?
Otherwise, just keep doing what you do, and increase when needed.
d.

[sassygirl]

yes i checked the weider site...and for some reason..this is the only machine thats not available online...i would have to order it and pay for it....the money is by no means the issue...but goodness....i dont think i sould have to pay 15 for a piece of paper aftern i bought the machine....silly i know.
Just figured i might luck up and find someone the maybe had one ...(its a weiderpro 4950...for anyone that may have one they could email)...or something similar....thanks anyways