Toning up
Beccalouise09
Posts: 128 Member
I really much would like some advice as I am doing rather well so far with the exercise routine I have so far, however, I am having trouble knowing what protein powders or shakes to use for gaining muscle and toning. It is so irritating, and someone from SparkPeople site recommended this site to me, so I thought to check it out.
I have been using Maximuscle protein shakes for years for the exercise programs. they've worked a treat but what other ones could I use as an alternative? I ask as I believe I could do better
At the moment, I am currently stuck on 7 stone 2lbs, I struggle to get higher than 7 stone 1lbs. Ever since my holes in my heart healed completely when I was eighteen, I have noticed I have been able to do more than before, I lacked in being active and it annoys me how other girls who are friends of mine had shown they are better than me. It annoys me how I am playing a game of Miss-catchup due to not being as strong as other girls my age, plus, I had someone say ''the reason why you are not as strong as other girls rebecca is because you were vegetarian''.
I have been using Maximuscle protein shakes for years for the exercise programs. they've worked a treat but what other ones could I use as an alternative? I ask as I believe I could do better
At the moment, I am currently stuck on 7 stone 2lbs, I struggle to get higher than 7 stone 1lbs. Ever since my holes in my heart healed completely when I was eighteen, I have noticed I have been able to do more than before, I lacked in being active and it annoys me how other girls who are friends of mine had shown they are better than me. It annoys me how I am playing a game of Miss-catchup due to not being as strong as other girls my age, plus, I had someone say ''the reason why you are not as strong as other girls rebecca is because you were vegetarian''.
3
Replies
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To gain weight you need to eat more calories than you burn.
Have you set up a food diary here?
3 -
Runaroundafieldx2 wrote: »To gain weight you need to eat more calories than you burn.
Have you set up a food diary here?
A lot of people on SparkPeople site said this and it is very true, for I have a lot of trouble adding extra calories to my dinner or breakfast without adding too many carbs... I have yet to make up my food entries, but I am soon to get round to doing so, I just had to make up my profile as I only began on here today. ^_^0 -
starlady09 wrote: »Runaroundafieldx2 wrote: »To gain weight you need to eat more calories than you burn.
Have you set up a food diary here?
A lot of people on SparkPeople site said this and it is very true, for I have a lot of trouble adding extra calories to my dinner or breakfast without adding too many carbs... I have yet to make up my food entries, but I am soon to get round to doing so, I just had to make up my profile as I only began on here today. ^_^
What constitutes too many carbs? Is there a reason you are afraid to eat carbs?
5 -
If looking to increase muscle and up weight:
[1] a decent strength training program (you didn't specify your routine - cardio and/or barbie weights won't do what you want..if not a lifting program, there are quite a few listed in the sticky posts at the top of the board.
[2] Eat in a surplus. Fat is your friend if you are having trouble with this because you are feeling too full to eat enough. (Oil, nut butters, nuts, cream, ice cream pack a huge number of calories in a small barely-satiating quantity) (Diet food/'clean eating' really has no purpose if you are not trying to cut weight). Absolutely no reason to avoid carbs unless they are crowding out desired amounts of protein and fat.
[3] Enough protein. (And no- it doesn't have to come from some special protein drink). If not a vegetarian, then meat obviously has protein. You're trying to put on weight, so you don't need to default to super lean cuts of meat. Embrace sausage. If you are a vegetarian but not vegan, greek yogurt & cottage cheese have a lot of protein. If vegan, then protein powder will make it a lot easier to meet protein (not many vegan foods with more than a minimal amount of protein).2 -
starlady09 wrote: »Runaroundafieldx2 wrote: »To gain weight you need to eat more calories than you burn.
Have you set up a food diary here?
A lot of people on SparkPeople site said this and it is very true, for I have a lot of trouble adding extra calories to my dinner or breakfast without adding too many carbs... I have yet to make up my food entries, but I am soon to get round to doing so, I just had to make up my profile as I only began on here today. ^_^
What's wrong with carbs?
And to answer your more calories question, the answer is always peanut butter7 -
starlady09 wrote: »Runaroundafieldx2 wrote: »To gain weight you need to eat more calories than you burn.
Have you set up a food diary here?
A lot of people on SparkPeople site said this and it is very true, for I have a lot of trouble adding extra calories to my dinner or breakfast without adding too many carbs... I have yet to make up my food entries, but I am soon to get round to doing so, I just had to make up my profile as I only began on here today. ^_^
What constitutes too many carbs? Is there a reason you are afraid to eat carbs?
I fear putting storing fat in the hips or the thighs, I have heard what can happen but after reading what you all have said and asked to do with calories, I am very much looking at this fear as this saying now; screw fear, for what I am scared of is unauthordoze lol!7 -
To gain weight, you need to consume more calories than you are expending. No protein shake is going to magically put on muscle or weight...a protein shake is just a supplement to help you hit protein targets, there's nothing more magical about it than that.
Not sure why you're worried about your carbs, there's nothing wrong with carbs. You need to eat more calories, regardless of the source of those calories (ie carbs/protein/fat)...carbs are just one of the three macronutrients...nothing more, nothing less.
Run a good weight lifting program and eat.3 -
TavistockToad wrote: »starlady09 wrote: »Runaroundafieldx2 wrote: »To gain weight you need to eat more calories than you burn.
Have you set up a food diary here?
A lot of people on SparkPeople site said this and it is very true, for I have a lot of trouble adding extra calories to my dinner or breakfast without adding too many carbs... I have yet to make up my food entries, but I am soon to get round to doing so, I just had to make up my profile as I only began on here today. ^_^
What's wrong with carbs?
And to answer your more calories question, the answer is always peanut butter
I'm to be having peanut butter on my toast in the morning and I've heard they aren't very good if wanting to maintain a certain weight, for many years I have been wanting to keep to a certain weight but now, I just want to stay petite and slim yet tone up as much as I can.1 -
starlady09 wrote: »TavistockToad wrote: »starlady09 wrote: »Runaroundafieldx2 wrote: »To gain weight you need to eat more calories than you burn.
Have you set up a food diary here?
A lot of people on SparkPeople site said this and it is very true, for I have a lot of trouble adding extra calories to my dinner or breakfast without adding too many carbs... I have yet to make up my food entries, but I am soon to get round to doing so, I just had to make up my profile as I only began on here today. ^_^
What's wrong with carbs?
And to answer your more calories question, the answer is always peanut butter
I'm to be having peanut butter on my toast in the morning and I've heard they aren't very good if wanting to maintain a certain weight, for many years I have been wanting to keep to a certain weight but now, I just want to stay petite and slim yet tone up as much as I can.
Which lifting program are you following?1 -
starlady09 wrote: »starlady09 wrote: »Runaroundafieldx2 wrote: »To gain weight you need to eat more calories than you burn.
Have you set up a food diary here?
A lot of people on SparkPeople site said this and it is very true, for I have a lot of trouble adding extra calories to my dinner or breakfast without adding too many carbs... I have yet to make up my food entries, but I am soon to get round to doing so, I just had to make up my profile as I only began on here today. ^_^
What constitutes too many carbs? Is there a reason you are afraid to eat carbs?
I fear putting storing fat in the hips or the thighs, I have heard what can happen but after reading what you all have said and asked to do with calories, I am very much looking at this fear as this saying now; screw fear, for what I am scared of is unauthordoze lol!
If you are eating over your maintenance calories, you are going to gain fat regardless of the macro breakdown. If you are strength training then you will gain muscle as well, but fat gain is unavoidable. Where that fat gets stored is up to your body and not under your control.5 -
If looking to increase muscle and up weight:
[1] a decent strength training program (you didn't specify your routine - cardio and/or barbie weights won't do what you want..if not a lifting program, there are quite a few listed in the sticky posts at the top of the board.
[2] Eat in a surplus. Fat is your friend if you are having trouble with this because you are feeling too full to eat enough. (Oil, nut butters, nuts, cream, ice cream pack a huge number of calories in a small barely-satiating quantity) (Diet food/'clean eating' really has no purpose if you are not trying to cut weight). Absolutely no reason to avoid carbs unless they are crowding out desired amounts of protein and fat.
[3] Enough protein. (And no- it doesn't have to come from some special protein drink). If not a vegetarian, then meat obviously has protein. You're trying to put on weight, so you don't need to default to super lean cuts of meat. Embrace sausage. If you are a vegetarian but not vegan, greek yogurt & cottage cheese have a lot of protein. If vegan, then protein powder will make it a lot easier to meet protein (not many vegan foods with more than a minimal amount of protein).
I have no program, for I go by my own rules and my own style. No offence but I follow my own. I work solo thank you very much. I dont follow anyones rules. I stay in my own shadow. So far, my own way of strength train program has been working rather well. It will be a slow process yes but why take a little when you could take it all?6 -
cwolfman13 wrote: »To gain weight, you need to consume more calories than you are expending. No protein shake is going to magically put on muscle or weight...a protein shake is just a supplement to help you hit protein targets, there's nothing more magical about it than that.
Not sure why you're worried about your carbs, there's nothing wrong with carbs. You need to eat more calories, regardless of the source of those calories (ie carbs/protein/fat)...carbs are just one of the three macronutrients...nothing more, nothing less.
Run a good weight lifting program and eat.
Thank you very much for this insight, I will keep this in mind, and I wish you good luck in your own goals.2 -
TavistockToad wrote: »starlady09 wrote: »TavistockToad wrote: »starlady09 wrote: »Runaroundafieldx2 wrote: »To gain weight you need to eat more calories than you burn.
Have you set up a food diary here?
A lot of people on SparkPeople site said this and it is very true, for I have a lot of trouble adding extra calories to my dinner or breakfast without adding too many carbs... I have yet to make up my food entries, but I am soon to get round to doing so, I just had to make up my profile as I only began on here today. ^_^
What's wrong with carbs?
And to answer your more calories question, the answer is always peanut butter
I'm to be having peanut butter on my toast in the morning and I've heard they aren't very good if wanting to maintain a certain weight, for many years I have been wanting to keep to a certain weight but now, I just want to stay petite and slim yet tone up as much as I can.
Which lifting program are you following?
I dont follow any, only my own. sorry but I prefer it that way as I am autistic and don't like things being different, so I stick to a certain routine so it fits around my everyday routine I already have.2 -
starlady09 wrote: »If looking to increase muscle and up weight:
[1] a decent strength training program (you didn't specify your routine - cardio and/or barbie weights won't do what you want..if not a lifting program, there are quite a few listed in the sticky posts at the top of the board.
[2] Eat in a surplus. Fat is your friend if you are having trouble with this because you are feeling too full to eat enough. (Oil, nut butters, nuts, cream, ice cream pack a huge number of calories in a small barely-satiating quantity) (Diet food/'clean eating' really has no purpose if you are not trying to cut weight). Absolutely no reason to avoid carbs unless they are crowding out desired amounts of protein and fat.
[3] Enough protein. (And no- it doesn't have to come from some special protein drink). If not a vegetarian, then meat obviously has protein. You're trying to put on weight, so you don't need to default to super lean cuts of meat. Embrace sausage. If you are a vegetarian but not vegan, greek yogurt & cottage cheese have a lot of protein. If vegan, then protein powder will make it a lot easier to meet protein (not many vegan foods with more than a minimal amount of protein).
I have no program, for I go by my own rules and my own style. No offence but I follow my own. I work solo thank you very much. I dont follow anyones rules. I stay in my own shadow. So far, my own way of strength train program has been working rather well. It will be a slow process yes but why take a little when you could take it all?
There are established plans for a reason... the reason being that they work.4 -
starlady09 wrote: »starlady09 wrote: »Runaroundafieldx2 wrote: »To gain weight you need to eat more calories than you burn.
Have you set up a food diary here?
A lot of people on SparkPeople site said this and it is very true, for I have a lot of trouble adding extra calories to my dinner or breakfast without adding too many carbs... I have yet to make up my food entries, but I am soon to get round to doing so, I just had to make up my profile as I only began on here today. ^_^
What constitutes too many carbs? Is there a reason you are afraid to eat carbs?
I fear putting storing fat in the hips or the thighs, I have heard what can happen but after reading what you all have said and asked to do with calories, I am very much looking at this fear as this saying now; screw fear, for what I am scared of is unauthordoze lol!
If you are eating over your maintenance calories, you are going to gain fat regardless of the macro breakdown. If you are strength training then you will gain muscle as well, but fat gain is unavoidable. Where that fat gets stored is up to your body and not under your control.
Okay, thank you for letting me know.2 -
starlady09 wrote: »starlady09 wrote: »Runaroundafieldx2 wrote: »To gain weight you need to eat more calories than you burn.
Have you set up a food diary here?
A lot of people on SparkPeople site said this and it is very true, for I have a lot of trouble adding extra calories to my dinner or breakfast without adding too many carbs... I have yet to make up my food entries, but I am soon to get round to doing so, I just had to make up my profile as I only began on here today. ^_^
What constitutes too many carbs? Is there a reason you are afraid to eat carbs?
I fear putting storing fat in the hips or the thighs, I have heard what can happen but after reading what you all have said and asked to do with calories, I am very much looking at this fear as this saying now; screw fear, for what I am scared of is unauthordoze lol!
Unfortunately if you eat in a surplus to gain, even if your goal is to gain muscle, some fat gains come with that and where you gain fat will be genetic. You can help keep the fat gain at bay by keeping the surplus reasonable (recommended for women is 0.5lb per week or less), following a proper progressive lifting program, and getting enough protein (0.8-1g per lb bodyweight or lean body mass). Carbs are actually very beneficial during a bulk, they can help boost workout performance, they aid in muscle protein synthesis and they can be less filling for many which makes them good to hit a high calorie intake.. so don't be scared of them4 -
TavistockToad wrote: »starlady09 wrote: »If looking to increase muscle and up weight:
[1] a decent strength training program (you didn't specify your routine - cardio and/or barbie weights won't do what you want..if not a lifting program, there are quite a few listed in the sticky posts at the top of the board.
[2] Eat in a surplus. Fat is your friend if you are having trouble with this because you are feeling too full to eat enough. (Oil, nut butters, nuts, cream, ice cream pack a huge number of calories in a small barely-satiating quantity) (Diet food/'clean eating' really has no purpose if you are not trying to cut weight). Absolutely no reason to avoid carbs unless they are crowding out desired amounts of protein and fat.
[3] Enough protein. (And no- it doesn't have to come from some special protein drink). If not a vegetarian, then meat obviously has protein. You're trying to put on weight, so you don't need to default to super lean cuts of meat. Embrace sausage. If you are a vegetarian but not vegan, greek yogurt & cottage cheese have a lot of protein. If vegan, then protein powder will make it a lot easier to meet protein (not many vegan foods with more than a minimal amount of protein).
I have no program, for I go by my own rules and my own style. No offence but I follow my own. I work solo thank you very much. I dont follow anyones rules. I stay in my own shadow. So far, my own way of strength train program has been working rather well. It will be a slow process yes but why take a little when you could take it all?
There are established plans for a reason... the reason being that they work.
I am worried they plans will show a list that I will find difficult, I like routine and im worried it might cause my everyday routine to go pear-shaped. It is why I made up my own workout to go by for each day of the week where I can.2 -
TavistockToad wrote: »starlady09 wrote: »If looking to increase muscle and up weight:
[1] a decent strength training program (you didn't specify your routine - cardio and/or barbie weights won't do what you want..if not a lifting program, there are quite a few listed in the sticky posts at the top of the board.
[2] Eat in a surplus. Fat is your friend if you are having trouble with this because you are feeling too full to eat enough. (Oil, nut butters, nuts, cream, ice cream pack a huge number of calories in a small barely-satiating quantity) (Diet food/'clean eating' really has no purpose if you are not trying to cut weight). Absolutely no reason to avoid carbs unless they are crowding out desired amounts of protein and fat.
[3] Enough protein. (And no- it doesn't have to come from some special protein drink). If not a vegetarian, then meat obviously has protein. You're trying to put on weight, so you don't need to default to super lean cuts of meat. Embrace sausage. If you are a vegetarian but not vegan, greek yogurt & cottage cheese have a lot of protein. If vegan, then protein powder will make it a lot easier to meet protein (not many vegan foods with more than a minimal amount of protein).
I have no program, for I go by my own rules and my own style. No offence but I follow my own. I work solo thank you very much. I dont follow anyones rules. I stay in my own shadow. So far, my own way of strength train program has been working rather well. It will be a slow process yes but why take a little when you could take it all?
There are established plans for a reason... the reason being that they work.
And they work efficiently3 -
starlady09 wrote: »TavistockToad wrote: »starlady09 wrote: »TavistockToad wrote: »starlady09 wrote: »Runaroundafieldx2 wrote: »To gain weight you need to eat more calories than you burn.
Have you set up a food diary here?
A lot of people on SparkPeople site said this and it is very true, for I have a lot of trouble adding extra calories to my dinner or breakfast without adding too many carbs... I have yet to make up my food entries, but I am soon to get round to doing so, I just had to make up my profile as I only began on here today. ^_^
What's wrong with carbs?
And to answer your more calories question, the answer is always peanut butter
I'm to be having peanut butter on my toast in the morning and I've heard they aren't very good if wanting to maintain a certain weight, for many years I have been wanting to keep to a certain weight but now, I just want to stay petite and slim yet tone up as much as I can.
Which lifting program are you following?
I dont follow any, only my own. sorry but I prefer it that way as I am autistic and don't like things being different, so I stick to a certain routine so it fits around my everyday routine I already have.
Then, unless you are very experienced, there is a risk that you might not be providing your body adequate and well balanced stimuli which can unfortunately lead to less than optimal or very poor muscle gain.3 -
starlady09 wrote: »starlady09 wrote: »Runaroundafieldx2 wrote: »To gain weight you need to eat more calories than you burn.
Have you set up a food diary here?
A lot of people on SparkPeople site said this and it is very true, for I have a lot of trouble adding extra calories to my dinner or breakfast without adding too many carbs... I have yet to make up my food entries, but I am soon to get round to doing so, I just had to make up my profile as I only began on here today. ^_^
What constitutes too many carbs? Is there a reason you are afraid to eat carbs?
I fear putting storing fat in the hips or the thighs, I have heard what can happen but after reading what you all have said and asked to do with calories, I am very much looking at this fear as this saying now; screw fear, for what I am scared of is unauthordoze lol!
Unfortunately if you eat in a surplus to gain, even if your goal is to gain muscle, some fat gains come with that and where you gain fat will be genetic. You can help keep the fat gain at bay by keeping the surplus reasonable (recommended for women is 0.5lb per week or less), following a proper progressive lifting program, and getting enough protein (0.8-1g per lb bodyweight or lean body mass). Carbs are actually very beneficial during a bulk, they can help boost workout performance, they aid in muscle protein synthesis and they can be less filling for many which makes them good to hit a high calorie intake.. so don't be scared of them
Sardelsa, thank you for your kind words there, for you have really stopped my fear of carbs for good! I am very much appreciating what you said.2 -
starlady09 wrote: »TavistockToad wrote: »starlady09 wrote: »TavistockToad wrote: »starlady09 wrote: »Runaroundafieldx2 wrote: »To gain weight you need to eat more calories than you burn.
Have you set up a food diary here?
A lot of people on SparkPeople site said this and it is very true, for I have a lot of trouble adding extra calories to my dinner or breakfast without adding too many carbs... I have yet to make up my food entries, but I am soon to get round to doing so, I just had to make up my profile as I only began on here today. ^_^
What's wrong with carbs?
And to answer your more calories question, the answer is always peanut butter
I'm to be having peanut butter on my toast in the morning and I've heard they aren't very good if wanting to maintain a certain weight, for many years I have been wanting to keep to a certain weight but now, I just want to stay petite and slim yet tone up as much as I can.
Which lifting program are you following?
I dont follow any, only my own. sorry but I prefer it that way as I am autistic and don't like things being different, so I stick to a certain routine so it fits around my everyday routine I already have.
Then, unless you are very experienced, there is a risk that you might not be providing your body adequate and well balanced stimuli which can unfortunately lead to less than optimal or very poor muscle gain.
Please understand I am autistic and I like routine
I, I'm sorry if I annoyed you 2 -
I'm nothing but useless... Im pathetic... I shouldn't be living...2
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starlady09 wrote: »starlady09 wrote: »TavistockToad wrote: »starlady09 wrote: »TavistockToad wrote: »starlady09 wrote: »Runaroundafieldx2 wrote: »To gain weight you need to eat more calories than you burn.
Have you set up a food diary here?
A lot of people on SparkPeople site said this and it is very true, for I have a lot of trouble adding extra calories to my dinner or breakfast without adding too many carbs... I have yet to make up my food entries, but I am soon to get round to doing so, I just had to make up my profile as I only began on here today. ^_^
What's wrong with carbs?
And to answer your more calories question, the answer is always peanut butter
I'm to be having peanut butter on my toast in the morning and I've heard they aren't very good if wanting to maintain a certain weight, for many years I have been wanting to keep to a certain weight but now, I just want to stay petite and slim yet tone up as much as I can.
Which lifting program are you following?
I dont follow any, only my own. sorry but I prefer it that way as I am autistic and don't like things being different, so I stick to a certain routine so it fits around my everyday routine I already have.
Then, unless you are very experienced, there is a risk that you might not be providing your body adequate and well balanced stimuli which can unfortunately lead to less than optimal or very poor muscle gain.
Please understand I am autistic and I like routine I, I'm sorry if I annoyed you
Of course not! I just want to let you know so you are aware. So many people waste time trying to do their own routine and spend years not making progress, we all want to see you succeed! It can't hurt to take a look at them to see if they fit your schedule, it is a lot of work coming up with your own (at least I have found it to be the case). You can use many as a template/guide and tailor it to your own needs. Here is a list you can check out.
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Also I do apologize if I came off a certain way I quoted you but missed the part about your needs. Thank you for letting us know4 -
starlady09 wrote: »I'm nothing but useless... Im pathetic... I shouldn't be living...
No no! You are going to do great. Add me as a friend if you would like and I can help you out. I have been through many gaining cycles and made sooooo many mistakes along the way, believe me.. and I have learned so much from people on here5 -
starlady09 wrote: »starlady09 wrote: »TavistockToad wrote: »starlady09 wrote: »TavistockToad wrote: »starlady09 wrote: »Runaroundafieldx2 wrote: »To gain weight you need to eat more calories than you burn.
Have you set up a food diary here?
A lot of people on SparkPeople site said this and it is very true, for I have a lot of trouble adding extra calories to my dinner or breakfast without adding too many carbs... I have yet to make up my food entries, but I am soon to get round to doing so, I just had to make up my profile as I only began on here today. ^_^
What's wrong with carbs?
And to answer your more calories question, the answer is always peanut butter
I'm to be having peanut butter on my toast in the morning and I've heard they aren't very good if wanting to maintain a certain weight, for many years I have been wanting to keep to a certain weight but now, I just want to stay petite and slim yet tone up as much as I can.
Which lifting program are you following?
I dont follow any, only my own. sorry but I prefer it that way as I am autistic and don't like things being different, so I stick to a certain routine so it fits around my everyday routine I already have.
Then, unless you are very experienced, there is a risk that you might not be providing your body adequate and well balanced stimuli which can unfortunately lead to less than optimal or very poor muscle gain.
Please understand I am autistic and I like routine I, I'm sorry if I annoyed you
I don't think you've annoyed anyone. People want to help you be successful in reaching your goals. The programs are designed to be effective, but if that won't work for you, you need to realize your progress may be slower. Look over the linked thread and see if any of those are something you can adapt them in a way that suits you.3 -
also to get that toned look you have to lose fat over the existing muscle you have. you do that in a deficit of calories. you cant tone a muscle. so either you need to gain and build muscle and gain some fat(it goes on where it want to go,you cant control where). you can always do a cut later and lose the fat you do gain in a deficit too.1
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starlady09 wrote: »I'm nothing but useless... Im pathetic... I shouldn't be living...
No no! You are going to do great. Add me as a friend if you would like and I can help you out. I have been through many gaining cycles and made sooooo many mistakes along the way, believe me.. and I have learned so much from people on here
Ah phew! I was getting trembly there for a moment due to thinking you were mad by what happened, silly rebecca say lol. I will add you right away once I have replied to you and have looked over what you just sent in that link from your other reply. ^_^
Also, here is an inside scoop of what I have been doing since Tuesday:
Tuesday:
pushups- 20 reps
sit ups- 15 reps
Walking- 15 mins
house cleaning- 25 mins
walking- 15 mins
seated concentration dumbbell curls- 2kg 15 reps
seated concentration dumbbell curls- 2.5kg 15 reps
seated concentration dumbbell curls- 3kg 15 reps
seated concentration dumbbell curls- 4kg 15 reps
seated concentration dumbbell curls- 5kg 25 reps
pushups- 25 reps
situps- 25 reps
Wednesday:
walking- 20 mins in town, mild speed.
Carrying shopping- 20 mins
pushups- 25 reps
situps- 25 reps
seated concentration dumbbell curls- 2kg 15 reps
seated concentration dumbbell curls- 3kg 15 reps
seated concentration dumbbell curls- 4kg 25 reps
seated concentration dumbbell curls- 5kg 25 reps
torso stretch- 4 mins
standing shoulder stretch- 4 mins
standing tricep stretch- 4 mins
standing bicep/wrist stretch- 4 mins
standing tricep/wrist stretch- 4 mins
situps- 25 reps
flat dumbbell chest press- 25 reps 5kg
flat dumbbell chest flys- 25 reps 5kg
pullups- 15 reps
Thursday:
pushups- 25 reps
situps- 25 reps
seated overhead shoulder press- 2kg 15 reps
walking- mild speed- 15 mins
house cleaning- 4 hours
gardening- 30 mins
walking- 15 mins
torso stretch- 2 mins
standing shoulder stretch- 2 mins
standing tricep stretch- 2 mins
standing bicep/wrist stretch- 2 mins
standing tricep/wrist stretch- 2 mins
seated butterfly stretch- 2 mins
flat chest press- 25 reps 5kg
flat dumbbell pullover- 15 reps 5kg
flat dumbbell flys- 25 reps 5kg
I am only getting back in my diet again so please bear with me, I know it seems rather straight forward but I can only manage to fit it all in where friends and family cannot know I am doing all this... I dont want them knowing as I am scared it may make them treat me differently after knowing what I'm capable of...3 -
starlady09 wrote: »starlady09 wrote: »I'm nothing but useless... Im pathetic... I shouldn't be living...
No no! You are going to do great. Add me as a friend if you would like and I can help you out. I have been through many gaining cycles and made sooooo many mistakes along the way, believe me.. and I have learned so much from people on here
Ah phew! I was getting trembly there for a moment due to thinking you were mad by what happened, silly rebecca say lol. I will add you right away once I have replied to you and have looked over what you just sent in that link from your other reply. ^_^
Also, here is an inside scoop of what I have been doing since Tuesday:
Tuesday:
pushups- 20 reps
sit ups- 15 reps
Walking- 15 mins
house cleaning- 25 mins
walking- 15 mins
seated concentration dumbbell curls- 2kg 15 reps
seated concentration dumbbell curls- 2.5kg 15 reps
seated concentration dumbbell curls- 3kg 15 reps
seated concentration dumbbell curls- 4kg 15 reps
seated concentration dumbbell curls- 5kg 25 reps
pushups- 25 reps
situps- 25 reps
Wednesday:
walking- 20 mins in town, mild speed.
Carrying shopping- 20 mins
pushups- 25 reps
situps- 25 reps
seated concentration dumbbell curls- 2kg 15 reps
seated concentration dumbbell curls- 3kg 15 reps
seated concentration dumbbell curls- 4kg 25 reps
seated concentration dumbbell curls- 5kg 25 reps
torso stretch- 4 mins
standing shoulder stretch- 4 mins
standing tricep stretch- 4 mins
standing bicep/wrist stretch- 4 mins
standing tricep/wrist stretch- 4 mins
situps- 25 reps
flat dumbbell chest press- 25 reps 5kg
flat dumbbell chest flys- 25 reps 5kg
pullups- 15 reps
Thursday:
pushups- 25 reps
situps- 25 reps
seated overhead shoulder press- 2kg 15 reps
walking- mild speed- 15 mins
house cleaning- 4 hours
gardening- 30 mins
walking- 15 mins
torso stretch- 2 mins
standing shoulder stretch- 2 mins
standing tricep stretch- 2 mins
standing bicep/wrist stretch- 2 mins
standing tricep/wrist stretch- 2 mins
seated butterfly stretch- 2 mins
flat chest press- 25 reps 5kg
flat dumbbell pullover- 15 reps 5kg
flat dumbbell flys- 25 reps 5kg
I am only getting back in my diet again so please bear with me, I know it seems rather straight forward but I can only manage to fit it all in where friends and family cannot know I am doing all this... I dont want them knowing as I am scared it may make them treat me differently after knowing what I'm capable of...
you need one of the programs mentioned in the other posts. you should not be working your arms every day with weights. you need a day or so of rest. same with chest exercises. you need to work your whole body if possible not just upper body.1 -
nutmegoreo wrote: »starlady09 wrote: »starlady09 wrote: »TavistockToad wrote: »starlady09 wrote: »TavistockToad wrote: »starlady09 wrote: »Runaroundafieldx2 wrote: »To gain weight you need to eat more calories than you burn.
Have you set up a food diary here?
A lot of people on SparkPeople site said this and it is very true, for I have a lot of trouble adding extra calories to my dinner or breakfast without adding too many carbs... I have yet to make up my food entries, but I am soon to get round to doing so, I just had to make up my profile as I only began on here today. ^_^
What's wrong with carbs?
And to answer your more calories question, the answer is always peanut butter
I'm to be having peanut butter on my toast in the morning and I've heard they aren't very good if wanting to maintain a certain weight, for many years I have been wanting to keep to a certain weight but now, I just want to stay petite and slim yet tone up as much as I can.
Which lifting program are you following?
I dont follow any, only my own. sorry but I prefer it that way as I am autistic and don't like things being different, so I stick to a certain routine so it fits around my everyday routine I already have.
Then, unless you are very experienced, there is a risk that you might not be providing your body adequate and well balanced stimuli which can unfortunately lead to less than optimal or very poor muscle gain.
Please understand I am autistic and I like routine I, I'm sorry if I annoyed you
I don't think you've annoyed anyone. People want to help you be successful in reaching your goals. The programs are designed to be effective, but if that won't work for you, you need to realize your progress may be slower. Look over the linked thread and see if any of those are something you can adapt them in a way that suits you.
There's no lists like what I have shown in one of my posts on here, I looked on one of the links and... it got me so overwhelmed. It showed me a link and an image that indicated I would have to buy a book from online... I cannot do that.2 -
CharlieBeansmomTracey wrote: »also to get that toned look you have to lose fat over the existing muscle you have. you do that in a deficit of calories. you cant tone a muscle. so either you need to gain and build muscle and gain some fat(it goes on where it want to go,you cant control where). you can always do a cut later and lose the fat you do gain in a deficit too.
Ah I see, I thought as much, thank you for letting me know. I already had a feeling this would be the case.1
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