Reduce hips/thighs...shall I change my routine?

DizzyLinds

I really like this program. Very basic compound, 3 days a week.

http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary

The article I posted said at least 2 weeks on the break, but longer wouldn't be bad either.

For estimating maintenance, Harris Benedict isn't bad. Lyle McDonald just says to take 14-16 * body weight (this works for me).

I try for 1 gram of protein per pound of lean body mass. I weigh 160lbs, am about 20% body fat so that is 128 grams of protein. Easier than trying for a percentage.

I looked at this and it's pretty simple. As I'm already lifting heavy should I start lifting with a heavier weight?

DizzyLinds

Excellent.

To clarify..3whole body routine a week..add in a couple of isolation exercises (biceps/triceps/calves) and take a diet break ASAP.

After each session 30 mins steady cardio.

4th/5th day.... What to do?

In response to this, yes, but you don't really need the isos except for calves. Triceps will get worked plenty with presses. For Biceps do supine grip chinups. Also for extra check and triceps add in dips. If you still want to do isos (which yeah even I will), do them only at the end of your workout before your 2 day rest (typically Friday).

A full routine ala Stronglifts or Starting Strength could look like this

A
Squat
Bench
Deadlift
Chins

B
Squat
Overhead Press
Rows\Power Cleans
Dips

Mon\Wed after compounds
Seated and standing calves
http://www.bodyrecomposition.com/muscle-gain/training-the-calves.html

Fridays after compounds
Isos in 8-12 range

All three days
Abs and grippers\rubber bands (forearm extensors) after everything else

Here is a ton of info on nutrition gaining muscle and losing fat http://forum.bodybuilding.com/showthread.php?t=146519303

Slightly confused..I do compound exercises before doing the routine? Also what rep/set range do I work in?

Plates559

I looked at this and it's pretty simple. As I'm already lifting heavy should I start lifting with a heavier weight?

Work in a rep range that is difficult yet possible to finish with good form. Most people find this to be in the 60% - 80% 1MR range.

For example: If you can squat 100 pounds, do 60# - 80# and see how many reps you can get, if you can pass up 10 and still feel fine add weight. If you can only do 3 take some weight off.

Rae6503

I really like this program. Very basic compound, 3 days a week.

http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary

The article I posted said at least 2 weeks on the break, but longer wouldn't be bad either.

For estimating maintenance, Harris Benedict isn't bad. Lyle McDonald just says to take 14-16 * body weight (this works for me).

I try for 1 gram of protein per pound of lean body mass. I weigh 160lbs, am about 20% body fat so that is 128 grams of protein. Easier than trying for a percentage.

I looked at this and it's pretty simple. As I'm already lifting heavy should I start lifting with a heavier weight?

Yeah, go down by 20% or so to start. I was squatting 95lbs, stuck there for a long time actually, when I started the program. I went down to 65lbs then starting adding the 5lbs each time. I was able to move right past the 95lbs I was stuck at.

DizzyLinds

My rep range at the mo is around 6

Determinednoob

The compound lifts (including the chins and dips) ARE the routine. The isos you do afterwards. The Stronglifts or Starting Strength programs would go into detail on sets\reps but they are basically 2 warmups and then 3x5 work sets at same weight for the barbell lifts and then you would do something like 3xfailure on chins and dips until yo get up to at least 3x10 and then add weight and keep working up to 3x10 and then add more weight. The isos for calves are explained in that link i posted. Any you do for upper body would probably be best in the 8-12 range. The books\ebooks for these routines also explain how to determine your starting weights, how to add weight, and what to do when you stall. Keep in mind that as long as you are in a deficit you will eventually stall for good until you get to eating at a surplus. At that point you would just continue working at your 5 rep maxes to keep your muscle. And when ready to bulk more if you wanted to then deload ~20% and start back up in weight while eating a surplus. The other link I posted will cover pretty much everything. http://forum.bodybuilding.com/showthread.php?t=146519303

cmpollard01

Can you define diet break please?

http://www.bodyrecomposition.com/fat-loss/the-full-diet-break.html

Two weeks eating at maintenance.

Thanks for that link-that was interesting lunchtime reading, and I'm going to plan to incorporate this in about a month-right in time for my anniversary dinner w/my boyfriend!

JenaePavlak

Awesome thread btw! Most people put in great advice! Should definately shared with others!

chuisle

Awesome thread btw! Most people put in great advice! Should definately shared with others!

Totally agree! What a nice rarity!

DizzyLinds

I've defo learnt a lot in the last 24 hours! I just need to put this into practice now.

suziecue66

"Having taken recent picture I've noticed that I've significantly gained size on my hips/thigh...my stomach also looks a bit wider but toned. My weight is up 7lbs since last year."

So why did she gain size on hips and stomach and why diet break?

Rae6503

"Having taken recent picture I've noticed that I've significantly gained size on my hips/thigh...my stomach also looks a bit wider but toned. My weight is up 7lbs since last year."

So why did she gain size on hips and stomach and why diet break?

Two possibilities. She's damaged and lowered her metabolism so much that what she thinks is below maintenance is either at, or above it. If she rebalances her hormones she could repair it. OR her hormones are so out of wack it's creating crazy water retention, also fixed by the diet break.

suziecue66

"Having taken recent picture I've noticed that I've significantly gained size on my hips/thigh...my stomach also looks a bit wider but toned. My weight is up 7lbs since last year."

So why did she gain size on hips and stomach and why diet break?

Two possibilities. She's damaged and lowered her metabolism so much that what she thinks is below maintenance is either at, or above it. If she rebalances her hormones she could repair it. OR her hormones are so out of wack it's creating crazy water retention, also fixed by the diet break.

Thanks. was the gained size muscle or fat? Or is the thought that it is only water retention?

AngieSchaible

This is a very interesting topic!

Rae6503

"Having taken recent picture I've noticed that I've significantly gained size on my hips/thigh...my stomach also looks a bit wider but toned. My weight is up 7lbs since last year."

So why did she gain size on hips and stomach and why diet break?

Two possibilities. She's damaged and lowered her metabolism so much that what she thinks is below maintenance is either at, or above it. If she rebalances her hormones she could repair it. OR her hormones are so out of wack it's creating crazy water retention, also fixed by the diet break.

Thanks. was the gained size muscle or fat? Or is the thought that it is only water retention?

Hard to tell. She might be able to tell after the break. Could easily be 7lbs of water. Or 5lbs water, 1lb fat, 1lb muscle.

I tried to gain muscle, ate 3000 calories a day, gained 10lbs and still can't tell what was water, fat, or muscle. Body fat percentage tests aren't really accurate enough to figure out a few pounds here and there.

DizzyLinds

Hey just reading into this. It wouldn't surprise me if I'd ruined my hormones after years of eating 1200 calories, and prob burning 600 calories 4-5 times per week. I've nitive my legs do feel hard on the quad and hamstring but not on thevadductors (inner thighs). The quad from the side looks more prominent.

I am on holiday in US in two weeks so I'll be out of routine completely. I'm in the process of upping my calories to try reset my metabolism.