I seriously need to do something. I am tired of being told I have an eating dis-order... people that don't have a clue. I am 5'4 and currently weigh 104lbs. I have gained 3lbs over one month. I eat a lot of fresh fruits and veggies, rices and pastas. I occasionally use a meat substitute like bocca burger....but other than that no meat. I drink a nasty protein shake twice a day......i just started that last week. And I drink 1 glass of oj in the am and water the rest of the day. I strength train at least 4 days a week. i work out at home using a home gym, dumb bells, an exercise ball, and resistance bands. I am just not seeing the resulte that i want. yes i am tone.....but everyone still calls me a pile of bones. any suggestions.....on sets...reps....exaustion point...anything...please!
Thanks!
Rookie at strength training......any help would be great
Moderators: Boss Man, cassiegose
thanks
Thank you both for your reply. Yes I want to put weight on. I would love to weigh between 115-120. But healthy and tone....not flabby.
typical day
5:30 am---yoga---
6:00 am---b-fast.....cereal ( total...or quaker oat squares) or oatmeal, a bananna, yogurt, and glass of oj
(6:30-8am kids off to school)
8:30am----strenght training-----45 minutes
10:30 snack pb crackers and fruit (melons or berries)
12:30---salad (dark greens spinach, carrots)
2:30---snack apple usually
6:00 dinner/ pasta or rice ...steamed veggies...broccili(sorry sp)....or cauliflower. Bell peppers....mushrooms
9:00 i am bad and usually have chocolate cookies.
I think thats why instead of a 6 pack i have a 3 pack up top and a keg at the bottom.
I started trying to choke down a protein shake this past wk...i can drink most of.
should i be lifting max everytime.......what are the most benificial techniquees....
Again..thank you for the help
typical day
5:30 am---yoga---
6:00 am---b-fast.....cereal ( total...or quaker oat squares) or oatmeal, a bananna, yogurt, and glass of oj
(6:30-8am kids off to school)
8:30am----strenght training-----45 minutes
10:30 snack pb crackers and fruit (melons or berries)
12:30---salad (dark greens spinach, carrots)
2:30---snack apple usually
6:00 dinner/ pasta or rice ...steamed veggies...broccili(sorry sp)....or cauliflower. Bell peppers....mushrooms
9:00 i am bad and usually have chocolate cookies.
I think thats why instead of a 6 pack i have a 3 pack up top and a keg at the bottom.
I started trying to choke down a protein shake this past wk...i can drink most of.
should i be lifting max everytime.......what are the most benificial techniquees....
Again..thank you for the help
-
woodshedder
- STARTING OUT
- Posts: 35
- Joined: Mon Jun 04, 2007 8:26 pm
Hey sassy,
I actually used to hear the same thing from people (eating disorder) as you, this while I was eating six meals a day. family used to worry about me, and people asked me if I had been sick. At that time I was eating very lean, and working out, and I shed pounds like crazy. However, that was over 10 years ago, and I don't eat near as lean now (and it shows).
Anyhoo I too am a vegetarian who does strength training. I just started strength training again 4 months ago after about a 3 year layoff, and I have been adding muscle during that 4 months.
If you want to pack on some muscle, you have to take in enough protein, which is often tough for vegetarians. Apparently you do dairy since I see yogurt in your meal plan. Dairy (cheese, milk, yogurt etc) is a good source of protein. In order to meet protein needs, in addition to dairy, typically every day main sources of protein are nuts, egg whites, protein drink, and beans and rice. By the way, not all protein shakes/drinks are the same, some taste bad, and some good. You might try some others.
One thing you might consider is that in order to put on muscle, you might have to temporarily add a little fat too by eating a little more than you want to. Body builders go through cycles of building up muscle while adding some fat, and then trimming down to lose the fat before a competition. The reason is, it hard to add muscle if you don't eat enough, and eating enough to add significant muscle will often add fat too. If that's what it takes to get some muscle on you, it would probably be worth it, since it seems your normal diet plus the muscle you add would likely take you back to a trimmer you once you started eating less again. Once you add more muscle, your body will burn off your fat faster.
As to whether you should be lifting your max every time... you do pack on the most muscle by doing relatively few reps with heavy weight, as opposed to many reps with lighter weight. However, doing max weight all the time can take a toll on your joints and your psyche--as in, its difficult (for me at least) to muster the motivation for a super hard workout every single set of every single workout. Typically I workout 6 times a week, and every third workout is a heavy workout, and at the other workouts, I do max weight minus 20%.
One more thing, you should not work the same muscles every day, as your muscle grows during the rest periods between workouts. I do workout the same muscle groups every other day typically, although some here I'm sure would say that is too much.
Good luck!
I actually used to hear the same thing from people (eating disorder) as you, this while I was eating six meals a day. family used to worry about me, and people asked me if I had been sick. At that time I was eating very lean, and working out, and I shed pounds like crazy. However, that was over 10 years ago, and I don't eat near as lean now (and it shows).
Anyhoo I too am a vegetarian who does strength training. I just started strength training again 4 months ago after about a 3 year layoff, and I have been adding muscle during that 4 months.
If you want to pack on some muscle, you have to take in enough protein, which is often tough for vegetarians. Apparently you do dairy since I see yogurt in your meal plan. Dairy (cheese, milk, yogurt etc) is a good source of protein. In order to meet protein needs, in addition to dairy, typically every day main sources of protein are nuts, egg whites, protein drink, and beans and rice. By the way, not all protein shakes/drinks are the same, some taste bad, and some good. You might try some others.
One thing you might consider is that in order to put on muscle, you might have to temporarily add a little fat too by eating a little more than you want to. Body builders go through cycles of building up muscle while adding some fat, and then trimming down to lose the fat before a competition. The reason is, it hard to add muscle if you don't eat enough, and eating enough to add significant muscle will often add fat too. If that's what it takes to get some muscle on you, it would probably be worth it, since it seems your normal diet plus the muscle you add would likely take you back to a trimmer you once you started eating less again. Once you add more muscle, your body will burn off your fat faster.
As to whether you should be lifting your max every time... you do pack on the most muscle by doing relatively few reps with heavy weight, as opposed to many reps with lighter weight. However, doing max weight all the time can take a toll on your joints and your psyche--as in, its difficult (for me at least) to muster the motivation for a super hard workout every single set of every single workout. Typically I workout 6 times a week, and every third workout is a heavy workout, and at the other workouts, I do max weight minus 20%.
One more thing, you should not work the same muscles every day, as your muscle grows during the rest periods between workouts. I do workout the same muscle groups every other day typically, although some here I'm sure would say that is too much.
Good luck!
Re: thanks
sassygirl wrote:
6:00 am---b-fast.....cereal ( total...or quaker oat squares) or oatmeal, a bananna, yogurt, and glass of oj (You're getting potentially too much Bloodsugar elevation off the Cereal and Banana. You should get Bloodsugar elevation first thing ideally, but I think you're getting too much there. So I'd switch that Fruit to something like small Fruits I.E. Cherries, Berries, Grapes etc etc, to slightly reduce your Carbs, and GI, and give them 10-15 minutes to digest, 30 if possible, which means you could eat them before Yoga, then after Yoga have the Yoghurt, juice, and Cereal.
Your protein looks a bit low, so I'd add a Scrambled Egg in there, (with the rest of Breakfast), to compensate)
8:30am----strenght training-----45 minutes (You need something after this, to help you recover better.)
10:30 snack pb crackers and fruit (melons or berries) (Stick to Berries, as it's they're lower GI, and you could add something else in there 10-15 minutes later, (to allow Fruit to start digesting properly), if you wanted more carb. I'd be inclined to get rid of the crackers, and have a better protein souce.)
12:30---salad (dark greens spinach, carrots) (Good, but you need something here like some Chicken, Turkey, Soybeas etc etc, some form of protein, it's too low there.)
2:30---snack apple usually (Get rid of Fruit, and have some other Carb source, like Low Fat Cheese. A great balance of Carbs, Protein, and healthy Fats, with minimal Saturated content. Fruit Fructose Sugars can convert to Fat in the Liver, so you're having a bit too much Fruit, on a daily basis. The cheese is just an example.)
6:00 dinner/ pasta or rice ...steamed veggies...broccili(sorry sp)....or cauliflower. Bell peppers....mushrooms (Keep Pasta and Rcie portions low, as they are quite moderate to high Glycemic, depending on the type. If you want some kind of alternatives, you could have Turkey with the Rice, or perhaps Chicken, or some Fish. You could add Mushroom to the Chicken and Rice, or try Chicken and Pasta together, and then maybe season them, with perhaps some kind of herb or mild spice, if you wanted to.
Though again, you can still have things like Broccoli, Steamed Veggies etc etc, but make sure your Protein is good, as they don't have enough, for your needs.)
9:00 i am bad and usually have chocolate cookies. (Don't, that's counter productive. If you want something more beneficial, have a pre- or Probiotic Yoghurt instead, or perhaps a small portion of Baked Beans, as examples.)
- have some fruit before yoga or a protein shake...you need to eat as soon as you get up
- fruit and oatmeal for breakfast
- immediately after training you need a protein shake...like after your last rep of the session
- about 45 - 60mins later you'll need a solid protein meal with some pasta, bread or rice...if you want either of these foods, this is where you need to have them
- then every meal after that have splid protein with veg and / or salad and your set
- the last rep of the last set for each exercise should be pretty hard, not neccearily a max effort but you should just be able to get it by yourself then add wt the next session
- for a program look at "The Waterbury Method" by chad waterbury which is s good beginner type program
- fruit and oatmeal for breakfast
- immediately after training you need a protein shake...like after your last rep of the session
- about 45 - 60mins later you'll need a solid protein meal with some pasta, bread or rice...if you want either of these foods, this is where you need to have them
- then every meal after that have splid protein with veg and / or salad and your set
- the last rep of the last set for each exercise should be pretty hard, not neccearily a max effort but you should just be able to get it by yourself then add wt the next session
- for a program look at "The Waterbury Method" by chad waterbury which is s good beginner type program
wow
I nned to get a pencil out and take some serious notes. Such wonderful information. I didnt realize how bad eating habits are. A lot has been mentioned about protien and carbs...and i know they are the basic building blocks of muscle....but how do you know how much to take in. Is there a set Daily amount I should take in?
Once again Thanks to all of you. Your time is so much appreciated.
Once again Thanks to all of you. Your time is so much appreciated.
hmmm
I am obviously not getting enough protein! So please tell me....if I am not understanding this right......I should be taking in maybe 3-4 (fist size) servings of protien. And how about the carbs...do less? or a different type. I do eat a lot of fruit. and what Boss man said about that makes perfect sense. should there be a limit to carbs all together or should it be split between fiber..and fruit. do those carbs have different affects. For instance...if i should have 3 servings of carbs.should they be a mixture or should one be used more than the other. Oh gosh i think i just confused myself!..Well thanks again! This has all been such great info!
simply put:
meal 1 - fruit, high fibre cerial, optional 1/2 or full protein shake
meal 2 - fruit, protein
meal 3 - fruit, protein, veg, salad
meal 4 - protein, veg, salad
meal 5 - protein veg, salad
optional meal 6 - protein, veg, salad
you will need to insert a protein shake for straight after you workout, not 40mins later, straight after
if you want rice, bread or pasta than it needs to be with the meal you have after your post workout shake with whatever else is listed for that meal
this is as a simple plan as you can get...probably try and follow this than we can tinkle with it and add some other stuff in to balance it up but this is basically what i have and i like it
meal 1 - fruit, high fibre cerial, optional 1/2 or full protein shake
meal 2 - fruit, protein
meal 3 - fruit, protein, veg, salad
meal 4 - protein, veg, salad
meal 5 - protein veg, salad
optional meal 6 - protein, veg, salad
you will need to insert a protein shake for straight after you workout, not 40mins later, straight after
if you want rice, bread or pasta than it needs to be with the meal you have after your post workout shake with whatever else is listed for that meal
this is as a simple plan as you can get...probably try and follow this than we can tinkle with it and add some other stuff in to balance it up but this is basically what i have and i like it
thanks so much
I'm realy not trying to sound silly.......i just want to make sure I understand. Thanks so much for breaking it down for me....simple is great!I am going to try the recomendations. and hopefully start seeing some results. i need to find a picture to post......maybe i will start holding myself more accountable. Thanks again...for all your time![/img]
question about waterbury(sp???) method
first i want to thank you for the food suggestions. I seem to have more energy throughout the day.
can someone please tell me what
GPP work is regards to the waterbury method...thanks
can someone please tell me what
GPP work is regards to the waterbury method...thanks
genral preparedness training
it's a shitty term...i rather work capacity
it baically means to keep active where it states to do...don;t do full on workouts but moderate intensity bodyweight circuits can be used, sled pulling or basically picking uo 10 big rocks and moving them from one side of the yard to the other..
just do something that raises a bit of a sweat but that doesn't emulate the movements of the program
it's a shitty term...i rather work capacity
it baically means to keep active where it states to do...don;t do full on workouts but moderate intensity bodyweight circuits can be used, sled pulling or basically picking uo 10 big rocks and moving them from one side of the yard to the other..
just do something that raises a bit of a sweat but that doesn't emulate the movements of the program
thanks
thanks!..i am on day 3...i did jogg yesterday but i hate that!...its too hot and I'm a sissy so if there is anything i can do besides run or jog...i will do it.
I am trying to stick with the suggested food and workouts. the first day of the food was hard. I skipped workouts all together that day. I cut to many carbs out. So sat. i felt like i wanted to sleep all day. It took me a bit to realize what was going on. I got meter out and checked level and it was 42. blood sugar has always been low..thats why i started eating so much fruit. I have started adding a lot more protein and a few more fats though . weight is usually very inconsistent. gain or loose a couple pounds every day. I have been a consistent 105 for 4 days now. I know it is very soon but it sure is nice not seeing that needle dip back down. Hopefully it continues
I am trying to stick with the suggested food and workouts. the first day of the food was hard. I skipped workouts all together that day. I cut to many carbs out. So sat. i felt like i wanted to sleep all day. It took me a bit to realize what was going on. I got meter out and checked level and it was 42. blood sugar has always been low..thats why i started eating so much fruit. I have started adding a lot more protein and a few more fats though . weight is usually very inconsistent. gain or loose a couple pounds every day. I have been a consistent 105 for 4 days now. I know it is very soon but it sure is nice not seeing that needle dip back down. Hopefully it continues