New And Really Need Some Advice(:

[WANNAB]

Hi everyone,
I am 33 years old.
Married with 3 little cutie boys(:
I have always admired the female body builders and fitness models!!!
I am now at a point where I am ready to begin transforming myself.. I have read so much info, that I feel like head is going to explode..UGHHHH Talk about confusing.....
Ok Here are some stats:
5'9
130 lbs
12% body fat

I have a slender build and I would ultimately like to obtain sexy muscular definition!!! Yipppeeeeee

If anyone has any ideas as to how I can get a step in the right direction as far as diet, supplements, and workout, I would be extremely grateful!(:

[Gill]

Welcome aboard and congrats on taking the step towards getting the body you want.

I'm not going to field any workout advice since we have some absolutely amazing female bodybuilders around here that will surely be glad to help.

Good luck on your journey. It will be a lot of fun!

[dods]

Welcome!!!

Seems like you have a great start already based on your stats after having three kids. I'm sure you will get some great input from some of the females on here, ecspecially CC. Judging by her pics/posts, she has come a long way in such a short time and looks great! Once again, welcome aboard!

[jennyd]

Welcome Aboard Wannab.

Your stats don't look bad at all to start out with, but you'd have to provide more information. For starters...what is your diet like now? How often and when do you work out? Do you have a routine in place?

And...I think it's important to be more specific about what your goal is. I know you mentioned you wanted some sexy muscle definition, but to me, Female Bodybuilders are VERY different from Fitness Model types, and training and eating to obtain one of those physiques would be differnt than training and eating to obtain the other.

[CubanChick]

Originally Posted by WANNAB

Hi everyone,
I am 33 years old.
Married with 3 little cutie boys(:
I have always admired the female body builders and fitness models!!!
I am now at a point where I am ready to begin transforming myself.. I have read so much info, that I feel like head is going to explode..UGHHHH Talk about confusing.....
Ok Here are some stats:
5'9
130 lbs
12% body fat

I have a slender build and I would ultimately like to obtain sexy muscular definition!!! Yipppeeeeee

If anyone has any ideas as to how I can get a step in the right direction as far as diet, supplements, and workout, I would be extremely grateful!(:

Welcome!
Wow - great stats. I love the height!
As mentioned you would have to post your diet, workout routines, etc. etc.

That is great that you want to add some lean muscle to your physique.

I will be back to check on your current diet and exercise. I mean with that weight and height and the proper nutrition and program you can achieve some "Sexy Muscle"

toodles!

[narcsarge]

Wannab, welcome. You have had Jenny and CubanChick respond. Taking a look at those 2 ladies' avatars will tell you that they know a thing about your quest. Jenny has been lean and mean and sexy for the entire time I have been on this board. She too is a mother. CC has been on here a while too but her transformation to what you see is relatively recent and she is "Mommy" to a little girl. They have some great advice and the proof is in their photos...


Welcome..

[WANNAB]

Okay,here's the deal I have tried several different things for both and just feel unproductive on both!
Here is my typical schedule daily:

I wake up at 5:00 am
(get my ankle biters ready for school)

Go to the gym from 9:00am-10:15am, includes weight training and 20 min cardio.

I do 20 minutes eliptical or stair climber 4x a week.

weight training is as follows:

mon-chest,shoulders

tues- back,abs

wed- biceps

thursday- legs,abs

friday- triceps

sat- abs and indoor rock climbing

sun-off

As far as reps and exercises:

I try to do 3-5 exercises per muscle group, going from 12reps, to 10 reps with weight increase, to 8 reps with weight increase.

I have kinda played around with different exercises and I am still not sure which ones will benefit me most. I am open for suggestions(:

As far as the body look I would like to achieve:
on bodybuilding.com there is a amateur lady her name is Tiffany L. Gaston.
I would like to start in that direction(:

As far as meals I am trying to eat roughly six meals a day, every 2 1/2 hours...40% protein,40% carbs, 20% fats...

One of my concerns is timing on pre and post workout, as well as what I need to consume and how much?

I would also be interested in any supplements that anyone might suggest and the best times to take them?

Please, help me if you have any advice I would be so very grateful!!!

I will try to have a current pic put up in the next few days or so..
Thanks again for being so helpful everyone!!! (:

[jennyd]

For starters...something I just noticed right away was your routine.

Just a suggestion, but instead of making a separate day for triceps, why don't you put them in on the same day that you do chest/shoulders?

Your back/bicep days could also go together.

You could either do a 3 day split, or you could do more workouts per week switching up light and heavy days. (ex. give yourself a light leg day and a heavy leg day, or do light legs and heavy pull exercises one day then heavy legs and light pull exercises on another day).
Make sure you give yourself enough time between exercises to recover though.

The exercises you do for each muscle group is important too. Take a look around at other journals here to get some ideas of some good exercises. But also make sure you stick with it long enough to see if it's working or not.

When do you do your cardio? I don't know if you do this already, but maybe try doing your cardio first thing in the am....if you can't do that, then 20 min after your weight training seems like plenty.

Your diet sounds good, but only if you're sticking to it. Make sure that you get your carbs before your workouts for energy...usually try and stay away from high gi carbs, unless right after workouts. Give yourself a carb cutoff time too.
Do you have a rough idea of your caloric intake each day?

Unless your diet is totally in check, I wouldn't really worry about supplements too much. Maybe protein shakes here and there, multivitamins, and if you're not eating enough good fats, you could supplement with fish/flax oil.
But once you get more comfortable, and you have it all down pat, then you could consider supplementing more.

These are all just some quick suggestions...hope any of it helps at all.

[CubanChick]

stopped back in to see what is going on with you.

Looks good, but I would mix your training up a bit. Hit bis and tris on the same day. You may also want to add your shoulder workout to this day. If you do this consider doing some drop sets for your shoulders. I have been playing around with these on certain body parts, shoulders, back and legs. Even somedays I throw them in for triceps.. they need a bit more density. I try to hit the major groups, chest, legs and back ALONE and hit them hard. If you want to do your cardio on weight days do it after you lift. You can even get on the elyptical or tread or whatever you choose about 5 minutes at a light pace pre-weights to get your blood flowing! Just my little opinion, but at your weight and height you won't need to go bonkers on the cardio, just make your weight lifting very intense and this will assist in burning any unwanted fat. Heck you don't want to start adding muscle and then kill it will too much cardio. You can easily add lean muscle and burn fat with a real intense strength training program, but yes you will still need some cardio.

Your diet if it is clean should be fine, but if you want to add supplements, I would recommend Jay Robb Whey Protein. Its got very little cals, no fat, no sugar, contains no artificial sweeteners and has BCAAs. I mix mine with oats and also sometimes @ night before I go to bed I have it with some ff yogurt. Make sure you hydrate your body before you eat. 16oz of water about 20-30minutes prior to your meals, you won't even feel thirsty while you eat and it maintains your body throughout the day. Also get plenty of rest for recovery and growth

As far as the shape you want to achieve, that is very attainable. From the sound of your stats, not a prob. I personally, like both the fitness model type and the bber type, but to a limit. Then again, a woman doesn't produce enough natural test to achieve HUGE muscles, lol.

Btw, get rid of the scale.. your mirror will show you your progress . Good luck and take pictures as you go along. This will help you reflect back to changes that you have made. Its nice to see them..

I am off... my yams and brocolli are done!

[narcsarge]

Originally Posted by CubanChick

Btw, get rid of the scale.. your mirror will show you your progress . Good luck and take pictures as you go along. This will help you reflect back to changes that you have made. Its nice to see them..

QFT! +1 (but I have to be a whore and spread some around)