questions about training and nutrition

[stacerpacer]

???Ok, I've been training now for about 3 months, I've dropped a little over 10 lbs and gained some muscle and i've got a ways to go. My question is, how do you know when you've added enough muscle on in the right places? Does that sound stupid? I really want to compete next Sept. 07 and I want to make sure that I'm doing this the right way with the right nutrition and training.
Currently I'm 5'2, 155 lbs, not sure about body fat though. I'm not small framed.

Thank you ahead of time for any input or suggestions!!!

[sapphire]

First of all, congrats on your progress so far! That is great.

Now in my opinion, the answer to your question is only decided by YOU. I have been lifting seriously for over 3 years and I am no way near done.
Are you happy with your current physique?

[ping]

My opinion would be to cut down and see what you got. If you think you are too small, then go on a bulking diet and gain soem more mass. If you are interested in cutting here is Tim's article on carb cycling:

timwescott.proboards18.com/index.cgi?board=Discuss&action=display&thread=1082122841

You dont have to cut down a lot, just enough to make some assesments. Use the mirror as your guide. Look for proportion. Its not really size, weight, or bodyfat, but the illusion that you create with your physique.

[Tim Wescott]

stacerpacer said:

???Ok, I've been training now for about 3 months, I've dropped a little over 10 lbs and gained some muscle and i've got a ways to go. My question is, how do you know when you've added enough muscle on in the right places? Does that sound stupid? I really want to compete next Sept. 07 and I want to make sure that I'm doing this the right way with the right nutrition and training.
Currently I'm 5'2, 155 lbs, not sure about body fat though. I'm not small framed.

Thank you ahead of time for any input or suggestions!!!

You look to see if all bodyparts are in proportion to one another.

stacerpacer,if it`s not too much to ask,can you post your training routine and a typical days eating.........this way,since we haven`t seen your physique,we can offer more input/suggestions.

Thanks !

[stacerpacer]

I am currently doing a 4 day split
mon-shoulders, chest
Tues- quads, calves
Thur- Back, Hams
Fri- Bis, tri's

My diet is typically:
2 whole grain waffles
1-2 tbsp p.b
low sugar jam

Protein shake post wo
Banana

Chicken breast
Spinach
lo carb wheat tortilla
ff mayo

1/2 c cottage cheese
splenda w cinnamon

flank steak
veggies
potato or yam

lo fat yogurt or cottage cheese

amino acids and night fat burners

I fluctuate with calories depending on if I'm training hard that day or just doing cardio ( which I do 3 days a week).

[stacerpacer]

I know I have some more weight to lose but I don't want to sacrifice muscle by dropping to quick. Is there a standard that you go by when trying to build muscle and drop weight being that I'm a woman? Any suggestions?

[Intensity]

"My question is, how do you know when you've added enough muscle on in the right places?"

Hi! As you may know, this is very subjective. What i would suggest you is to look at rewarded physiques in the federation you plan on competing. This way you'll be more familliar with the kind of physique and proportions this federation judge are looking for. So in my mind, the only way to know is to look at more and more physiques… this way you'll be able to compare and adjust your training.

"Does that sound stupid?"

No ;D

"I don't want to sacrifice muscle by dropping to quick"

I understand, but loosing weight AND gaining muscle are two different objectifs that can only be reached at the same time when we are beginner, so dont count on this for too loog. But what i would recommand you if you want to lose weight without loosing too much muscle (or the opposite: gain muscle without gaining too much fat) is to keep protein high, fat low and to reduce/increse (depending of the objectif) the Carbs average (just a little) of every week when your bodyweight is stagnate. Try not to lose-gain more than 1 to1,5 lbs a week. I know this is not a complete answer, but it's a big picture of something you can try!

Mo

[Tim Wescott]

Good reply Mo.........looks like more Karma for you!!

[Tim Wescott]

stacerpacer said:

I am currently doing a 4 day split
mon-shoulders, chest
Tues- quads, calves
Thur- Back, Hams
Fri- Bis, tri's

My diet is typically:
2 whole grain waffles
1-2 tbsp p.b
low sugar jam

Protein shake post wo
Banana

Chicken breast
Spinach
lo carb wheat tortilla
ff mayo

1/2 c cottage cheese
splenda w cinnamon

flank steak
veggies
potato or yam

lo fat yogurt or cottage cheese

amino acids and night fat burners

I fluctuate with calories depending on if I'm training hard that day or just doing cardio ( which I do 3 days a week).

stacerpacer,not a bad diet,but if I might make a few suggestions:

1.- not nearly enough protein in your first meal.......add in some egg whites or whole eggs,lose the waffles,and eat oatmeal in it`s place.

2.-at the PW meal,lose the banana and eat white rice or white potatoes instead...fruit only replenishes some liver glycogen and not much will go to the depleted muscles.

3.-at the third meal,add in your yams or potatoes,and take them out of your later evening meal..........should be decreasing carbs as the day goes on,eating the majority of them at PW and early in the day.

4.-I would also add in one more meal..............some of yours are pretty small......eat another meal of chicken breast or tuna with salad........more meals equals better assimilation/absorption/digestion,and will help to ensure that your metabolism will run higher/faster.

Just my opinion based on 300 years of experience!! ;D

Good luck!

[stacerpacer]

Thank you Tim and Mo and to everyone for the great advice!!
I'm gonna try it all out and tell you how it works! You guys are awesome!