*Newbie Help* been training for about a month...

[Jolts]

I threw in hip abductions, adductions, and deadlifts with my leg work-out today, though I was having some issues with deadlifts.

I just did Roman deadlifts, but I couldnt figure out how close to the ground I should get. I was usually going within an inch or two, but it felt like my back would give out.

[Syddles]

Did you keep your spine straight? Be sure you're bending at the waist and not the lower back.

[Jolts]

k thanks. Wish we had side mirrors at my gym [img]/forum/images/graemlins/frown.gif[/img]

and another ?...is it ok if my shoulders sorta bend forward on my contraction?

[Syddles]

You mean when you do deadlifts? Try to keep them pulled back. That will prevent you from rounding your upper back when you're in the top position of the movement. Contracting your abdominal muscles will help you accompilsh this.

This page has an animation and a general rule of performing deadlifts:

http://www.exrx.net/WeightExercises/...BDeadlift.html

And look at this page in the ABC exercise section if you haven't already (for a better description):

http://www.abcbodybuilding.com/deadlift.htm

[Jolts]

Thursday I started following a modified, more strict diet, and so far(counting today), the avg intake of thursday-today was:

2055 calories
176g protein
32g fat
60g sugar(didnt count carbs, just did sugar)

Any comments would be greatly appreciated!

[Syddles]

How about posting your new diet for a critique? [img]/forum/images/graemlins/cool.gif[/img]

[Jolts]

Wow, the last week was incredible. Went on an 8-day cruise to the Bahamas with my cousin. Was pretty cool, and I only gained 1 lb.

Not sure exactly what I was eating beforehand, but I decided to put myself through the rest of my education(going into 3rd yr of college, at UCF), so I gotta save up mucho money :P

I wont be able to afford tons of protein anymore b/c of that, though I'll still get in at least 100-120g a day, and will aim for 2K calories/day. I think I have a pic from the cruise that I can hopefully post on here as incentive to lose the weight [img]/forum/images/graemlins/smile.gif[/img] It'll include my miniscule biceps/chest :O

Anyways, here's what I ate yesterday:

meal 1: 1 cup oatmeal w/ 1 cup fat-free milk, banana
meal 2: pb sandwich on wheat, 1 ff yogurt
meal 3: whey protein shake(40g, after work-out)
meal 4: 3 eggs w/ onions, half-can veggies, orange
meal 5: 2 servings whole wheat pasta, apple
meal 6: 1 cup vegetarian baked beans w/ 1 cup brown rice w/ half-can veggies
meal 7: 2 ff yogurts

That comes out to ~2K calories and ~130g protein, costing <$5, as a rough estimate. Since I'll be moving out in august(and not making a whole lot), cost will be a major factor in what I can eat, though $5 is ok.

Comments appreciated [img]/forum/images/graemlins/smile.gif[/img]

[Syddles]

Have you calculated the calories you needed? That was in the 13-Weeks to Hardcore Fat Burning Diet article. Your diet has quite a bit of sugar. [img]/forum/images/graemlins/crazy.gif[/img] It's a start though. Have you even read the 13-Weeks to Hardcore Fat Burning Diet? Also you need a high-GI carbohydrate following your workout.

So, read these for starters:
http://www.abcbodybuilding.com/magaz...pportunity.htm
http://www.abcbodybuilding.com/magaz...urningdiet.htm

Your diet still needs a bit of work. For one, you're eating a lot of processed things that can run expensive, such as yogurt (which has a lot of sugar). Since your intial goal is to lose weight, the fruit isn't too terribly bad IMO, but you're better off without all that sugar. Moreover, fruit is expensive. If you cut that out, you'll have enough money where you can buy more eggs, cottage cheese, whey, and leafy vegetables. Bread is generally expensive too; oatmeal is dirt cheap. Caned foods are expensive too (not to mention they have a bunch of preservatives and added sodium), so opt for fresh stuff. Also, make sure the peanut butter is natural (such as Laura Scudders, or Smuckers) and not name-brand stuff like Jif. [img]/forum/images/graemlins/smile.gif[/img]

[Jolts]

thanks!

I'll have to check out those articles and work on a new diet [img]/forum/images/graemlins/smile.gif[/img]