[mazdamx5 babe]

Hi

I have started weight training this last 3mths, I am a gymnastic coach so have kept myself pretty fit, 5"3 / 50kgs (108llbs) size 6-8, and have two small children, 1yr old and 2yr, so it is important for me to been in shape !

I have noticed a big change in my body posture and my shoulder more defined, biceps are bigger and legs stronger and firmer, however I am getting a little confused about where I should go from here.

I really would like to have more defination in my arms, Shoulder are looking good, but my biceps I feel need more cutting, and I am confused about whether I should still be looking to still eat low carbs / high protein or whether I have to eat loads more to build more muscle mass, I don't want to appear heavier

My diet at the moment is a pretty low carb / high protein diet
i.e
Protein shake for breakfast / protein shake mid morning
Turkey + salad for lunch
Protein shake for mid afternoon
Chicken + vegs

Usual around 1200cals per day

I work out 6 days a week around the children at Home
Cardio at least 4x week

Then I do weights / compound weights with dumbbells & barbell
4 exercises per body part / 4 sets 10 - 12 reps / lifting 20llbs per dumbbell and 40llbs barbell

Shoulders & back (day one)

Biceps /Triceps (day two) and so on

Also about supplements / creatine etc, I would really appriecated help and advice to help me reach my goal!

Thank you in-advance Wendy

[Kaboom]

Hi wendy welcome to the dungeon.
You will definitely need to up your calorie intake to gain some more muscle.If youre just wanting to be more defined its all about the cardio and training methods.Slightly higher reps,less rest times and so on.You said be more defined but also gain muscle mass.You really have to choose one at a time to do.You could start by uping calorie/protein intake just a little maybe 400-500 more a day to see what kind of results you get.That way you want put on too much excess weight.
To build the mass make sure youre getting at least 1 gram of protein per lb of body weight
I just read youre doing 10-12 reps thats about right for more definition.
Feel free to ask any questions or even Pm if you would like.
Good luck and again welcome to the dungeon.

[Kaboom]

Oh and my daughter is 7 and has been in gymnastics since she was 4.Got several awards and starts a traveling team next year.

[Ilikebodybuilding]

great advice bro reps and thats good your daughter must be good then and welcome to the dungeon wendy glad to have you hear

[chrispghmuscle]

Welcome to the dungeon Wendy, great to have you aboard. I believe Kaboom covered it nicely, no need to undermind him or his advise.

Chris

[Frag Hag]

Welcome to the dungeon! Kaboom already mentioned some important points, he knows his stuff. All i can really add is this: keep in mind that muscle is pretty dense, so if you put on some muscle you may weigh more, even if you look the same size or leaner than before.

If you have any other questions or want advice in something more specific, all you have to do is ask! I look forward to seeing you in the rest of the dungeon.

[chrispghmuscle]

Originally Posted by Frag Hag

Welcome to the dungeon! Kaboom already mentioned some important points, he knows his stuff. All i can really add is this: keep in mind that muscle is pretty dense, so if you put on some muscle you may weigh more, even if you look the same size or leaner than before.
If you have any other questions or want advice in something more specific, all you have to do is ask! I look forward to seeing you in the rest of the dungeon.

That is sooo true..I created a workout for my wife, she added some muscle, some areas firmed up / moved up a bit, ( in a very good way).. She lost inches and gained strength..

[mazdamx5 babe]

Hi all

Thank you for your warm welcome and the good sound advice, will certainly take this on board and let you know how I am going! I know it sounds silly me being a gymnastic coach , but you could ask me anything in my field and I would know about it, but I feel when it comes other areas such as weight training it is a different ball game and it is a area to be respected and seek advice from guys like you, who have successful achieve great bodies etc..

So thanks guys!! Kaboom, you must be so proud your daugther is so young and already had such a high level ! Must say it is a great sport for young children, gives them such a sound respect of there bodies, which hopefully she will take on in to her teens and young adulthood! What level is she??

bye for now Wendy

[andrew_the_fox]

I wish my parent's would've put more effort into keeping me in shape when I was younger.

[mazdamx5 babe]

with two little boys under two, they both have been introduce to Gymnastics and I hope to continue interesting them in looking after there bodies, my two yr old copies my exercises and tells me he is working out, so hopefully he will feel he had a good role model to follow.

My parent didn't encourage me, I enter gymnastics on my own and worked hard to keep it up! We can only lead by example!! and hope they follow suit

[Kaboom]

I would have to ask to see whar her level is called(my memory sucks).I know she has an assesment coming up that will determine if she gets on the traveling competetion team but her coaches said it wouldnt be any problem.

[mazdamx5 babe]

great picture Kaboom, one to keep in the family collection, well she must be at a high level to be considered for the team.

Quick question to you! regarding uptake of cals,I want to ensure I train hard so the extra cals go where it should and not in areas it shoudn't, my training schedule looks like this:

Monday :
Cardio ( fatburning) 35mins
Weights: Shoulders / traps / stomach

Tues:
Cardio ( fatburning) 35mins
Weights: Biceps / triceps

Wed:
Morning: Weights: Back / Chest
Early evening: Weights: Quads/hams/calfs

Thurs:
Cardio ( fatburning) 35mins
Weights: Shoulders / traps / stomach

Frid:
Weights: Biceps / triceps

Sat: Free day

Sun:
Cardio ( fatburning) 35mins
Morning Weights: Quads/hams/calfs
Late evening: Chest / back


Is there any areas you think I could improve on ??

Thanks Kaboom for your time

Wendy