Hello Everyone

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purpleyjgirl

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Hello Everyone, I'm 25 years old 5' 4 115lbs. Been working out on and off since my daughter has been born. (6 years ago) started back strong again after a 6month break. This time I'm looking to gain some serious muscle. I enjoy reading everyones posts and find them full of helpful information. You all seem so dedicated. I really find you all very inspiring.
My diet has been getting better (busy job, busy family life, its kinda tricky) But I have cut out all junk food. I'm not trying to loose weight, just tone and gain muscle.

Workout schedule
Mon.
legs
20 min cardio

Tues.
chest and shoulders
20 min cardio

Wed.
legs (different variation than mon.)
20 min cardio

Thurs.
tri's and bi's
20 min cardio

Fri.
Back and legs
20 min cardio

Sat. and Sun. I try and take off to spend with my daughter
We also swim 3-4 times a week

I take Creatine 1 hour before each workout, whey protein after my workout, womens multi vitamin, b6, and fish oil.(efa's)

Welcome to my life. I look forward to getting to know everyone:wavey:
 
Looks good, but one question why are you training your legs so much?

Muscle needs recovery time sista! :)
 
I do legs very lightly nothing like the rest of my body because I am on them all with my job, I just try to keep them up but not too much to rip them. Does that make sense? lol maybe I'm wrong thats what I'm here for;)
 
purpleyjgirl said:
Hello Everyone, I'm 25 years old 5' 4 115lbs. Been working out on and off since my daughter has been born. (6 years ago) started back strong again after a 6month break. This time I'm looking to gain some serious muscle. I enjoy reading everyones posts and find them full of helpful information. You all seem so dedicated. I really find you all very inspiring.
My diet has been getting better (busy job, busy family life, its kinda tricky) But I have cut out all junk food. I'm not trying to loose weight, just tone and gain muscle.

Workout schedule
Mon.
legs
20 min cardio

Tues.
chest and shoulders
20 min cardio

Wed.
legs (different variation than mon.)
20 min cardio

Thurs.
tri's and bi's
20 min cardio

Fri.
Back and legs
20 min cardio

Sat. and Sun. I try and take off to spend with my daughter
We also swim 3-4 times a week

I take Creatine 1 hour before each workout, whey protein after my workout, womens multi vitamin, b6, and fish oil.(efa's)

Welcome to my life. I look forward to getting to know everyone:wavey:
Click to expand...

I agree with Cjas............GIRLLLLLLLLLLLLLLL why you trainin legs so much? If you wanna build some serious muscle, you're gonna have to do some serious liftin!!

Try this

Monday- Legs
Squats
SLDL
Leg Press
Walking Lunges
Calf Raises

Tuesday- Chest and Triceps
Barbell Press (flat, incline, or decline rotate 'em around)
Dumbbell press (flat, incline, or decline...again, rotate 'em around)
Flyes (any kind of flye.....dumbbell, cable, or pec deck...again, rotate them weekly)
Pressdowns (again, rotate grips weekly)
Skullcrushers (I LOVE to do them on the decline....really burns them!)
Dips

Wednesday- OFF

Thursday- Back and Biceps
Deadlifts
Barbell Rows
Pulldowns
Dumbbell Curls
Preacher Curls (barbell)
Hammer Curls

Friday- Shoulders
Military Press
Side Laterals
Front Laterals
Rear Delt Flyes
Shrugs (not incredibly necessary as the deadlifts will be most effective at building traps, but I love the BURN)

You can keep Cardio in as is. As for abs.....I'm not the expert there since I do alot of PL, but I try to throw them in twice a week whereever. :D

Creatine is unnecessary crap. Drop that and get you some good quality BCAA's.

Oh and I almost forgot, go fucking heavy or go fucking home.
 
Thanks I will try this. I forgot to add abs in there I actually work my abs 3 times a week at home usually at night. (theres just not enough space at the gym)
So no creatine huh? Interesting I thought that would help me bulk?
BCAA'S?
I bought some whey protein at GNC that contains bcaa's.
It was recommended to me being as I have only a couple weeks of free weights training to do med. weight at 15 reps to learn balance.
Thanks again
 
I'm gonna agree with the other ladies. no need to train legs 3 times a week. If you feel like you are trying to bring them up i'd go one heavy day and one light day later in the week.
And like AJ said GO HEAVY! you arent going to do much for your muscle by goin easy. Lift heavy and you will see the changes you are looking for. Think 5-10 rep range. And if you have only been training a few weeks with free weights just continue to up your weights as you go along. Keep challenging yourself!

Personally, I think i'm a creatine responder, so I like to use it during bulk. But it is more of a recovery supplement. So BCAAs and glutamine combo works well too. It depends on how you respond to it.

Keep askin questions girl
 
purpleyjgirl said:
Thanks I will try this. I forgot to add abs in there I actually work my abs 3 times a week at home usually at night. (theres just not enough space at the gym)
So no creatine huh? Interesting I thought that would help me bulk?
BCAA'S?
I bought some whey protein at GNC that contains bcaa's.
It was recommended to me being as I have only a couple weeks of free weights training to do med. weight at 15 reps to learn balance.
Thanks again
Click to expand...

Hahaha........yeah, all protein powders have BCAA's (Branched Chain Amino Acids= The building blocks of protein). But you still need extra. I take 5 grams of BCAA's 4 times a day (morning, midday, postworkout, and before bed). I've never been much of a creatine fan, causes alot of bloat and I just really never got much out of it. If you wanna try it and see if you respond to it, no harm in that. But BCAA's are much more important, and they'll also help with muscle recovery. :D
 
Ok so next question lol
I don't want to loose any weight but I absolutely want to eat healthy, so I'm drinking the protein shakes and taking the vitamins, now what kind of diet should I be on? Obviously I can't crash diet like my husband.
I heard that CTr you are wonderful when it comes to diet. If you can tell me what to eat and when to eat it and I will do it:yumyum:
 
purpleyjgirl said:
Ok so next question lol
I don't want to loose any weight but I absolutely want to eat healthy, so I'm drinking the protein shakes and taking the vitamins, now what kind of diet should I be on? Obviously I can't crash diet like my husband.
I heard that CTr you are wonderful when it comes to diet. If you can tell me what to eat and when to eat it and I will do it:yumyum:
Click to expand...

lol I am ok when it comes to diet. Certainly no expert.
If you are just looking to be healthy and see some more tone it's as simple as just cleaning up your diet some.

Eating lean protein 5-6 times a day (chicken, turkey, lean steak, eggs, fist, whey protein)

Complex Carbs- oatmeal, sweet potato, whole grain breads, all green veggies (broccoli, asparagus, spinach) and other veggies

And Fats coming from- peanut butter, nuts, fish oil, flax oil, avocado etc.

It is best to have your carbs taper down through the day, so you have them at breakfast to help you get out of that fast you have been in and post workout are the two most important times. The rest can be split between your meals but you should have less as the day goes on.

Just make smarter choices and enjoy food. It doesnt have to taste bad ;)
 
Great! I'm so glad I don't have to bulls balls or anything lol
Sounds simple and I'm off to cook some chicken
Thanks!
 
purpleyjgirl said:
Great! I'm so glad I don't have to bulls balls or anything lol
Sounds simple and I'm off to cook some chicken
Thanks!
Click to expand...

LOL bulls balls....well I mean if that's what you're into....
HAHA yea people make it way more complicated. It's all about the choices you make ;)
 
so I stopped taking the creatine. Yep I noticed the bloat! lol worked legs once this week (hard ) heavy for 10 reps instead of 15 and I feel great. Thanks for the tips ladies!
 
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