Gimme your perspective

[luvmypt]

Now that it's just us gals- I think we all have pretty much the same goals, lots of strength, low body fat, well-defined upper body and sleek,defined lower body.

In general, do you do anything significantly different in weight training from the guys? Do you do this bulk/cut/maintain style of nutrition? What about your cardio? Is there anything you've read that the guys do that just doesn't seem to work well for us?

Thanks

[Js_Lilady]

Well, I know Joe puts up TONS of weight and I know I could never put up like, well over 900 lbs on a leg press. I think when it comes to nutrition girls have different needs in their diet. And I'm not talking chocolate around that time of the month, but I mean more calcium and things like that. I'm no expert, but I know i need more vitamins in my diet. But that's just me, everyone has different needs!

<blockquote><font class="small">posted by luvmypt:</font><hr /> ... In general, do you do anything significantly different in weight training from the guys? Do you do this bulk/cut/maintain style of nutrition? What about your cardio? Is there anything you've read that the guys do that just doesn't seem to work well for us?

Thanks
<hr /></blockquote>

Nope. I've always trained right alongside my hubby. I lift enough weight for my muscles to fail in the 8-12 rep range which is significantly less weight than hubby of course. Personally I have tried bulking but only for a month and I couldn't seem to get past 142 lbs but truthfully I probably didn't do it the way I should have anyway, it was more of a fun thing to try. I will be doing something similar to the guys though. I plan on cutting until the weather starts turning cold then I'm gonna bump my calories back up to maintenance to slightly above maintenance and concentrate more on getting stronger rather than losing fat. As far as my cardio goes, no different than a male mesomorph (body type) for me. I think cardio is more individual than it is gender oriented. And as far as the last question, I still say it is purely an INDIVIDUAL thing rather than there being differences in gender. It's still a "find what works for you" sport for both genders. My 2 cents. /forum/images/icons/grin.gif

[liftheavy]

<blockquote><font class="small">posted by ***********:</font><hr /> <blockquote><font class="small">posted by luvmypt:</font><hr /> ... In general, do you do anything significantly different in weight training from the guys? Do you do this bulk/cut/maintain style of nutrition? What about your cardio? Is there anything you've read that the guys do that just doesn't seem to work well for us?

Thanks
<hr /></blockquote>

Nope. I've always trained right alongside my hubby. I lift enough weight for my muscles to fail in the 8-12 rep range which is significantly less weight than hubby of course. Personally I have tried bulking but only for a month and I couldn't seem to get past 142 lbs but truthfully I probably didn't do it the way I should have anyway, it was more of a fun thing to try. I will be doing something similar to the guys though. I plan on cutting until the weather starts turning cold then I'm gonna bump my calories back up to maintenance to slightly above maintenance and concentrate more on getting stronger rather than losing fat. As far as my cardio goes, no different than a male mesomorph (body type) for me. I think cardio is more individual than it is gender oriented. And as far as the last question, I still say it is purely an INDIVIDUAL thing rather than there being differences in gender. It's still a "find what works for you" sport for both genders. My 2 cents. /forum/images/icons/grin.gif <hr /></blockquote>

Listen to ***********, shes off the charts /forum/images/icons/grin.gif

[sicily1962]

I definately agree w/ Krypto.

I have never trained differently from any other man in the gym.
I work out w/ a Bantam weight and surprisingly enough, our strength levels are quite similar.
I have even found that there are area in which the tables are turned in that area and also, my endurace seems greater at times.

If you want to succeed than it is imperative that you are constantly aware of what your body responds to and know if you are making gains.
I have religiously kept a training journal for more than 5yrs now. I do go back and review to see where i have been and where i am going.
It's a real eye opener when you've set your sights on reaching a new goal! /forum/images/icons/wink.gif

As far as diet and supplementation ~ I not only take a daily vitamin pack, but each meal get a dose of liver aminos and mass aminos, L-carnatine &amp; glutamine to boot. I also supplement w/ a Creatine, HMB, Argenine + supplement as well in the a.m. and p.m.

At this point in my daily training, losing muscle is not a consideration.

There is no difference in training styles among men and women.
Cutting/bulking ~ the techniques are the same. Each individual is different and that's where knowing your body and keeping track is important.
Learning to cycle...keeping your body guessing, that's how you get to where you need to be.

I train in a 3 week cycle: Heavy 3-6, Moderate 8-12, Light 12-15. I alternate each body part each week.
So if i go heavy on chest one week, the next day when i do back, it's moderate and so on. I never go heavy on every body part in the same week.
I also never do the same workout week after week.
Change is good! Try new things each week and watch your response! It's exciting!
My results have been very good!
Legs i work 2x's per week. One Heavy-moderate, one moderate to light (and i don't really mean light, i just mean changing up my reps scheme)
Training this way makes a nice change, but also ensures that you are never doing the same thing over and over.

I could go on and on...i hope this helps!
Just make sure that when you committ ~ it's 100% .
That's what makes the real difference!
Margie

<blockquote><font class="small">posted by liftheavy:</font><hr />
Listen to ***********, shes off the charts /forum/images/icons/grin.gif <hr /></blockquote>

Aw, http://pages.prodigy.net/rogerlori1/emoticons/bigblush.gif thaaaanks. That was nice. http://www.plauder-smilies.de/scatter.gif

<blockquote><font class="small">posted by sicily1962:</font><hr /> ...I train in a 3 week cycle: Heavy 3-6, Moderate 8-12, Light 12-15. I alternate each body part each week.
So if i go heavy on chest one week, the next day when i do back, it's moderate and so on. I never go heavy on every body part in the same week.
... <hr /></blockquote>

Great advice Margie! I like it!

I'm thinking I should try that alternating training. I train each bodypart once a week but I train them all pretty intense in the 8-12 rep range, utilizing shocking methods and whatever else I think up but I've never really done the alternating light and heavy thing. No wonder I'm getting so spent! It wasn't a problem when my calories weren't cut but now that my calories have been cut to 2000, I have definitely noticed the difference in my stamina and recovery time! That's one reason come winter time I'm going to bump my calories back up to maintenance and focus on gaining strength instead of losing fat, cutting sure gets old! I miss feeling strong and energetic, taking on the weights with an intensity! This cutting of calories sucks! Anyway, this is why this women's forum will be so good, we can give each other great ideas! /forum/images/icons/smile.gif

[sicily1962]

<blockquote><font class="small">posted by ***********:</font><hr /> <blockquote><font class="small">posted by sicily1962:</font><hr /> ...I train in a 3 week cycle: Heavy 3-6, Moderate 8-12, Light 12-15. I alternate each body part each week.
So if i go heavy on chest one week, the next day when i do back, it's moderate and so on. I never go heavy on every body part in the same week.
... <hr /></blockquote>

Great advice Margie! I like it!

I'm thinking I should try that alternating training. I train each bodypart once a week but I train them all pretty intense in the 8-12 rep range, utilizing shocking methods and whatever else I think up but I've never really done the alternating light and heavy thing. No wonder I'm getting so spent! It wasn't a problem when my calories weren't cut but now that my calories have been cut to 2000, I have definitely noticed the difference in my stamina and recovery time! That's one reason come winter time I'm going to bump my calories back up to maintenance and focus on gaining strength instead of losing fat, cutting sure gets old! I miss feeling strong and energetic, taking on the weights with an intensity! This cutting of calories sucks! Anyway, this is why this women's forum will be so good, we can give each other great ideas! /forum/images/icons/smile.gif <hr /></blockquote>

Krypto,
I was wondering, when you mentioned that your calories got cut, did your trainer also increase your fat intake?
That could make a huge difference.
Right now, i'm taking in about 80gr of fat a day in conjunction w/ my daily food intake.
i'm cycling as you know and my protein intake w/ amino's etc...is at 270gr a day.
the extra fat seems to get me through on the low carb portion of my nutrition.

Thank you for the compliments on the training.
I can say w/o a doubt that training this way has enabled me to maintain my consistency and also increase my strength a great deal.

My bench before beginning my contest diet was 185 for 4 only three weeks ago...
I'm going heavy again on Monday ~ i'll keep you posted!
Seated rows and pull downs @ 150+...I have not noticed any losses.
I think your recovery time will be much better as well.

Let me know what you think about training that way.
I think you'll really like it. /forum/images/icons/grin.gif

Margie

I had been writing my own diets before I asked for Beverly's help. I had been eating probably between 2200-2400 calories a day, 6-8 meals a day, around 15 grams of fat per meal. It just wasn't working anymore, I wasn't having anymore fat loss so I asked someone at Beverly to write me a diet, told him what I had been doing, what my previous diet was and also that I speed skate. That is the diet he gave me, the one posted in my journal at 2000 calories, supposedly, cause when I tried adding it all up I only came up with around 1700. Does seem kinda weird that I was okay on 2200 cals (depending) but yet always really hungry on 2000 calories when it's only 200 calories different. As far as I can tell, my fat per meal varies from 5-22 grams. The 5 grams is with the 5 oz chicken and 5 strawberries. As far as I know, from when I researched it before, 5 oz. of boneless, skinless chicken is 5 grams of fat. Anyway, since I've been back from Nationals I haven't followed that plan to the "t". Perhaps I should ask him for a new one? I followed that one for 3 weeks before I went to Nationals and I was basically gonna follow it for 3 more weeks before asking for a new tweek. What do you think? My beverly diet is posted in my journal, I believe you've seen it before.

And yeah, I'll let you know on the training thing. I guess I will implement it beginning this week. I'll let ya know if I have any questions. /forum/images/icons/smile.gif

[sicily1962]

Hey girl, I got back from Beverly today and had a 4%drop in 3wks to 15% BF.

My diet has been changed again...this makes the second time in 8wks.:
My trainer added carbs @ every meal , every other day. Fun!! i like oatmeal! lol!
Also told me to cut my cardio down to only 4 days and start running steps three times a week
Told me he didn't want me dropping more than 2% until i see him again on Aug 31st.
Is that awsome or what? I should dial in perfectly.
Then Roger ( the owner) came over and said he didn't think i should dial in below 10%..he said i was looking great!

Wow...a great morning for sure.
so..I think this new diet will be me good. a nice change of pace and i'll actually begin my cutting phase when i go back on the 31st of august.

I think it would be very beneficial for you to try and get a new diet.
Why don't you email my trainer:
jeremiahf@beverlyinternational.net

I think when you tell him your goals and what you've already done, he'll be able to dial you in perfectly. He's very good at what he does and i feel very confident w/ him.

Let me know what you think about that.
have a good one.
margie

That IS cool! So they don't think you should go into the show below 10%? If so, that's GREAT news! Cool beans! http://www.plauder-smilies.de/biggthumpup.gif Yeah, it's strange how people can look soo much different even at the same weight and body fat. Some will still look leaner than others! I finally hit 15%, that's what I calipered out at just before going to Nationals and I'm actually pretty happy with it. I would like my bicep veins to show a bit more (like other than when I'm doing tricep dips, lol), would like a bit crisper definition in my abs, and some more leg definition but that's small stuff really. So I would still like to be a bit leaner but I don't think I'm far off from what I want at all.

You know what? Jeremiah is the same guy who has been writing my husband's diets! Yeah, and I'd agree, he does seem very good. I'm not sure what I want to do. I don't know if this diet isn't right for me or not. So you think I should tell him about my being hungry all the time and sometimes feeling like I'm friggin starving and how some of my lifts went down? I guess it couldn't hurt but I just don't want to sound like a whiner.

[sicily1962]

Girl don't worry about telling him anything!
He can't help you if you don't know. and anyway, he upped my calories today because i told him i was getting hungry at about the 2.5hr mark and increased my protein.

I think if your husband is having good results, and i am, then how can you lose?

go for it.

Your vascularity will come in the longer you maintain a lower bodyfat condition.
My abs and my vascularity both show @ 16% now that i've dropped down a few times.

By the time i hit 12, i'll be popping all over the place! Geez...wait til show day! lol!

Do let me know what you do. And give Jeremiah my name if you like...
I can't wait to hear what you decide.
Margie

[Menace]

Sorry for posting here but I just have to drop a quick message to all you ladies. Something for motivation or whatever you may call it.

I workout in the gym all the time and I see this lady working out too. She is not bulky like men but of course feminine muscularity which is cool. She does deadlifts, squats, leg press, dumbbell press with 55's, free weights, curls you name it. And I was like, that's what I'm talking about.

I would be impress to see women doing the same thing 'cause I'm pretty sure that all you ladies can do it. Your strength is lower than men but it doesn't men you can't do what guys can do to develop your bodies.

[sicily1962]

<blockquote><font class="small">posted by dennis the menace:</font><hr /> Sorry for posting here but I just have to drop a quick message to all you ladies. Something for motivation or whatever you may call it.

I workout in the gym all the time and I see this lady working out too. She is not bulky like men but of course feminine muscularity which is cool. She does deadlifts, squats, leg press, dumbbell press with 55's, free weights, curls you name it. And I was like, that's what I'm talking about.

I would be impress to see women doing the same thing 'cause I'm pretty sure that all you ladies can do it. Your strength is lower than men but it doesn't men you can't do what guys can do to develop your bodies. <hr /></blockquote>

Thank you Dennis..the menace!! lol!

I totally agree with you..

I am a woman through and through.
But i hold my own for sure when it comes to my training. It didn't happen overnight, but it worth all the hard work i put into it.
/forum/images/icons/wink.gif Margie

[MissMargaret]

<font color="blue">I train with my hubby too, but I tend to take it more seriously than he does. I really want it right now. He's kind of on the fence in terms of bulking and would rather cut most times. But the overall principal for me is that I lift big all the time and I feed according to what I am trying to accomplish at the time. My weight is just lower than most of the guys - but not all I've noticed of late. In fact, sometimes I get comments from some of the guys at my gym due to my determination and extra drive to get in one more rep ...something that a lot of them fall short of doing.

I've done more cutting than bulking, but like Krypto have plans to bulk when the weather starts to cool and sounds like in much the same way ... would love to have a discussion about that later in the summer.

I know the comfort of having you experienced gals around will be insiring for those of us still on the rise to our best bodies.

Thanks for the great start to a great forum.

Miss M

</font color>

<blockquote><font class="small">posted by MissMargaret:</font><hr /> <font color="blue">... In fact, sometimes I get comments from some of the guys at my gym due to my determination and extra drive to get in one more rep ...something that a lot of them fall short of doing.

Miss M

</font color> <hr /></blockquote>

Me too! http://www.plauder-smilies.de/happy/xyxthumbs.gif I get comments like, "you're doing almost as much weight as me", or "I've never seen a woman work out as hard as you do", or just whispers here and there commenting on the weight I'm pushing. Feels good, doesn't it!

And oh my gosh, this reminds me, gotta tell ya this, it just fits here. I posted this story on Meso's journal too just cause it fit but anyway, so there's this guy who works here at the gym and he's on steroids. Sooo, you'd think he'd be working out harder than most. Ha, ha, ha! In actuality he is a typical example of someone who just wants to pop a pill and have it do all the work for him! Anyway, so he asks me to workout chest with him earlier this week. So I do. And omg, so funny, I got stuff like, "oh, I'm not ready yet, these breaks are too short I'm used to resting longer". LMAO! Then he's all like, "I'm gonna go heavy this time, like 6 reps or less". I saw RIGHT thru that one! I said, "oh stop trying to get out of reps, just stick with one thing!" Then I go off about how he can't hang with me, LMAO!

Then yesterday, he decides to do shoulders and is asking me what exercises to do. So I tell him if he really wants to tear his shoulders up to go upstairs on the life circuit machine and put it on extra weight for the negative and go down real slow. Okay, so, a few minutes later I go upstairs to do abs. I go over to where he's working out to see what he's doing and OMG! I see, get this, he's only pushing 45 lbs!!!!! I'm like, "okay, you gotta be kidding me, is this your warm-up set?" So he says, "no, my second set". I busted up laughing and I'm like, "dude, I push up that much weight!! Put some more friggin' weight on there, you wussy!" And he says, "I'm going light". LMAO! "Well going light just means you FAIL at a higher rep range!" I'm like, "I KNOW you can push WAY more weight than that seeing as how you had to come show me up the one day on smith machine shoulder press, you pushed up the weight I was pushing with ONE arm, so you oughtta be doing at least TWICE what I do on that machine!" I told him if he didn't increase the weight I was gonna walk around telling everyone he works out like a girl cause he can't even shoulder press more weight than me! LMAO!

Just had to share, so funny, and it just fit the topic. http://www.plauder-smilies.de/laugh.gif

[Philia2]

The only real difference that I have noticed between us and the men when it comes to weight training, is that women seem to stretch more...... Get longer and leaner muscles by stretching a lot more.

Secondly, most active women also seem to be born cardio queens. It's not before after a while that they realize that you'll get more results by cutting down the cardio, do more weight training and eat more.

Experience.