chilifreak

Hi all

I have been doing weights for the past month or so, and was after some advice. I am 19 years old, about 5 ft and about 55kg, although I haven't weighed myself for about a month, so I could have gained more weight due to muscle gains.

I really like the body and arms of Michelle Bridges, the personal trainer on the Australian version of The Biggest Loser.

There are some pictures here:
michellebridges[dot]com[dot]au

I know she's not that huge, but I like the toned look.

So this is what I have been doing: started with 3 sets of 8 reps at as much as i could lift, now I have changed to reps of 12 b/c i don't want to get much bigger, but want to tone up now.
- chest press
- lat pulldown
- bicep curl
- compound row
- don't know what it's called, but when you push a bar above your head, like in weightlifting. there's a machine that does this, so i don't have to worry about dropping it on my foot!
- chin-ups (as many as i can do, atm i'm doing 12)

then I also do
- calf raises with weights (i do 25 reps)
- plyometric depth jumps (10 reps)
- sit ups and leg raises (25 reps)

thoughts? suggestions? say what you like, I really don't know what I'm doing so any help would be greatly appreciated!

I will post some pics up soon so you can see how i'm going



thanks,

chilifreak

Big Belly

What about your lesg think you need to throw a few squats in there... Are you doing any cardio???

Big Belly

You'll need to get your bf down to show off the muscle, so you'll need cardio to do that. using 6-12 reps is hypertrophy (bodybuilding) doing 12-15 is endurance & toning. I think if you keep in the 10-12 rep range and do cardio to burn the fat you'll look lean and can show off your muscle. Oh and the biggest thing is the diet... Post what your eating and i'm sure everyone will help you out...

chilifreak

Thanks guys

I have been doing cardio, 15-30 mins. I also walk my dog for an hour each day, although that's not as strenuous.

What should I do for legs? Squats, tuck jumps or leg presses? I'd like a bit of toning, but also functional power, i.e. jump higher!

My diet is:

Breakfast: 2 slices of toast (with jam), milk with sustagen
Lunch: Jam or cheese sandwich
Dinner: Whatever my parents are cooking up, usually meat and 3 veg, milk with sustagen
Snacks: Fruit, museli bars

it doesn't sound like much on paper!! but i am small, it runs in the genes!

thanks for the help guys. much appreciated

sdb

For legs, you can throw in some walking lunges or since you want to concentrate on a higher jump, do a stationary lunge and jump from lunge to lunge... Just like you would your depth jump, but with one leg in front of the other. Those will help out with your hams/quads and tush muscles also.


Just pay very close attention that your knee DOES NOT go in front of your toes!!


About your diet, you're bearly eating... You really should eat more often, at least every 3 hours or so or your body is going to absorb what muscle you're working so hard to maintain. Also, PLEASE, please increase your protein intake. Your body needs protein to preserve muscles, so eat some meat with every snack or meal. All this weight lifting is counter productive if you're not eating to preserve what you're working for.

Big Belly

They are right you do need more protein your not really getting that much as is and eat every 3 hours if you can... for lunch why not have a salad with a brest of chicken... have a few eggs with breakfast... Instead of a museli bar have a protein bar and an apple...

Big Belly

Squats are the best exercise for you. If you want to jump higher do tuck jumps they are good but you can also try getting a small table and jump from the ground onto it with both feet then jump down and repeat as it gets easier add in some weight then as your jump increases get a higher table... try build it up to - havig something that is hip heght and jump from the ground (with both feed at the same time) onto it.....

Big Guns

You will get NOWHERE on this diet. BUT we will be glad to help. sdb is good in this are as well as myself. You need to eat 5-6 samll meals that contain Animal protein(meat) Cabrs(whole grains) and health fats(nuts, avacados EFA's)
Thanks for coming here for help. If ypou are serious we will do all we can to help you achieve you goals!!!
Welcome to EB!!

sdb

chili, look up box jumps if you need to see an example of this.

Big Belly

Box jumps thanks couldnt think of the name ha easy name and all...

chilifreak

Thanks for the advice guys

I have revised my diet

Breakfast: Eggs on toast, protein shake
Lunch: Chicken sandwich, or meat and salad, basically the left
over meat from the night before (chicken, pork, beef)
Dinner: Same as before, what the family is having. usually meat and 3 veg, sometimes pasta dishes, protein shake
Snacks: protein bars, nuts, museli bars, fruit

I've been eating 5-6 meals a day, every 2-3 hours.

thoughts? suggestions?

cheers

hardbodyequipment

I'll second that. More protein for material for the body to make more muscle with. Turkey is good since it is high in protein.