advice please
I need some advice because I am still a bit confused about certain things.
A little background: I gave birth to my son 2 months ago. I used to workout tons before I got pregnant, I wanted to compete bikini. now that I am back at the gym I have for goal to lose this baby fat that got accumulated during the pregnancy and build muscle (big bubble butt please).
I am still confused about the quantities that I should consume and the type of workout I should do (aka. do it in supersets or single sets, how much cardio, low rep or high rep,....).
I am 5'10 and 167lbs. my body type is like the one of those volleyball or tennis players. (i am eastern European, so long and lean).
I eat the following:
meal 1 : 4 egg white, 1 whole egg, 1/2 cup oatmeal
meal 2 : post workout shake (2 raw eggs, 1 banana, 6oz cashew milk, 1 scoop protein powder, 3tbsp peanut butter, 1tsp flax seed, 1tsp cinnamon)
meal 3 : 6oz chicken, 1/2 cup brown rice, spinach
meal 4 : 6oz chicken, spinach
is this enough? too much? not appropriate for her goals?
then for workout:
day 1 : legs (supersets, 10 heavy reps, 3 sets for each)
day 2 : chest/tri (single sets, 15 reps, 3-4 sets depending on the exercise) + cardio
day 3 : back (single sets, 15 reps, 3-4 sets depending on the exercise) + cardio
day 4 : rest
day 5 : legs (supersets, 10 heavy reps, 3 sets for each)
day 6 : shoulders/bi (single sets, 15 reps, 3-4 sets depending on the exercise) + cardio
day 7 : rest
Could someone please help me?
No bashing please, I am new to this site and posting for the first time so be nice.
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a few comments .. first are you breast feeding? Is so .. that baby will suck ALL the fat off you and then some.
Also, if you are then you do NOT want to take ANY kind of compound to help with weight loss as most things are passed through to the baby
One big thing you have to consider here is that your hormones are going to be CRAZY for at least a year if not longer and adding anabolics and androgenic substances is a very good idea considering the endocrine system is not in balance right now. So dieting is going to be your friend until you are more stable and to be very honest most bikini competitors that use anabolics it is completely unnecessary and the same looks can be achieved through good planning, training, and dieting.
I was breast feeding the first month but not anymore. I wanted to take some anabolics to go along with the clen i am about to use, to tighten me up and get more muscle and strength, but didn't know what route to take. ANY ADVICE?? my boyfriend and me see that you are high on the boards and you give good advice from the looks of it.
My advice is do NOT take anything right now ... if I might be so bold ...why did you stop breast feeding ?
I stopped breast feeding because my milk dried up. In order for the supply to be good, the person needs to be in good conditions. In my case, I had a high stress in my home and this dried up the milk.
Why you don't recommend anything?
Got it .. sorry to hear that
I don't recommend taking anything because A. you are not in good condition to do so and B your hormones are going to be CRAZY for at least a year if not longer and adding anabolics and androgenic substances is a bad idea your endocrine system is not in balance right now
Ok thank you for the advice.
Congrats on ur new baby boy!! Welcome to EROIDS...Good advice below.. look into the Harris Benedict Equation and calculate your BMR...go from there and see what your workout, diet and cardio will do in a month. Get some BF% calibers and dont rely on the scale too much. Like Tron said below about reps is true....and i say use lower weight....
There is more to address....keep us posted...
thank you:) and I will definitely keep you guys posted :)))
Coming in here looking for diet and training advice first, we almost never see that here! It's very refreshing! That's how I started too, getting diet down is the hardest part imo. Calorie wise, this looks like a cutting diet, calories are too low for any kind of muscle building. So if you want to actually build muscle, you are going to want to eat more. You could try upping your calories on your heavy lifting days, legs and back, then dropping them on your rest days. From everything I've read, it's not benificial to have your fats right after your workout, I would maybe consider putting those closer to the end of the day, to keep you full at night.
I have very stubborn glutes and the best way I've found to increase their size is to work them three times a week. And work them from every angle, split lunges, deadlifts, Romanian lunges, box squats, glute bridges, pulses, jump squats, ect. I use multipe rep ranges, usually never lower then eight and not usually higher than fifteen. I like to cover all my bases and keep my body guessing. Just my two cents
excellent advice tigar ;-)
Thank you
I came here to seek for advice because there is a lot of people here that have great knowledge about dieting, working out and any kind of supplementation. at the gym there is not really many trainers that know things.
thank you for the advice, I'll definitely do what you say
TronSo, this is the exact post superblackman posted yesterday and i assume you are his other half? Nobody is going to bash you for posting this. You posted full stats and sounds like you have done some research and are serious about your goals. Stick to your diet and do at least 20 to 30 minutes of fasted cardio in the morning to help with the fat loss. Weight training is important as well. More muscle helps burn fat and keep your rep range at around 10 to 12 reps with 60 sec rest periods. Anything above this rep range is more for muscular endurance.time your rests and it will help keep your heart rate up. Diet is always the main thing and you should lose weight rapidly at first. Eating clean is going to allow you to lose all that excess water as well so you will look and feel lighter right away. If you hit a plateau it's time to evaluate and tweak your training and diet to take it to the next level. Good luck on your journey.
superblackman is indeed my other half
thank you for the tips, I took into consideration everything you said and it actually made sense and helped me understand why I never achieved what I was looking for.