new here! training question

heidi_sweetclover · Post by **heidi_sweetclover** » Wed Sep 05, 2007 7:45 pm

"V" shaped female trying to reduce arms/ bulk up legs/ reduce waist

I do cardio 3-4 times a week 40-60 mins (almost always elliptical).
Heavy weights/low reps on legs, and high reps/light weights on arms--
Ideally want to GAIN inches on legs, LOSE inches on arms and waist..

I'm 5'3" 120.4 lbs.--BMI=21.2, fat is 25% athletic build

I eat 4-5 times a day small meals/snacks mostly veggies, fruits, granola, lean meats, yogurts, whole wheats. BUT-- I have "one day a week splurge"
Any training/ nutrition advice?

DianaB · Post by **DianaB** » Wed Sep 05, 2007 10:56 pm

Your BMI doesn't really matter, since your height/weight ratio fall within a healthy range. Is that 25% BF measured by scale or calipers? It's not often that women want to gain in the legs. What are you using for weight, people have different perceptions of "heavy" and "light". Are you using machines or free weights or a combination?
Your elliptical training may be peeling fat as well as muscle off your legs. Less time, higher intensity intervals will be more beneficial for overall fat burning.

Boss Man · Post by **Boss Man** » Thu Sep 06, 2007 9:06 am

Can you assemble your diet into some kind of structure please. So I see how it pans out daily. You've got something akin to a shopping list there, which doesn't indicate how you have those foods, or how much space between meals you observe.

heidi_sweetclover · Post by **heidi_sweetclover** » Thu Sep 06, 2007 9:50 pm

Ha! Ok-- I generally eat whole wheats/ yogurts in the morning.
fruits and granola for lunch, and protien (lean meat, green veggies) for dinner

heidi_sweetclover · Post by **heidi_sweetclover** » Thu Sep 06, 2007 9:57 pm

DianaB- I was calculated/ measured on a scale- no calipers...
idea of "heavy" for legs is 300 lbs. on leg press.. 120 for calves.. and around 70 for hamstrings ( ya it's sad, I know)
problem is that I actually have really strong legs- but they're really thin !
Should I not do any cardio when I train legs, so I don't shave off any inches?

DianaB · Post by **DianaB** » Thu Sep 06, 2007 11:53 pm

Hey Heidi,
If you are measuring at 25% BF on a scale, I'd be willing to bet it's actually less than that. What is the upper arm measurement?
If you want to increase size on your legs, your first going to have to watch the diet, I see only one protien source in the list you posted.
What is your training program right now?
Rather than 40-60 mins of elliptical, try more explosive exercises/interval training, 20 mins max. As for frequency/timing its hard to opine without knowing more about your overall program.
Diana

Boss Man · Post by **Boss Man** » Fri Sep 07, 2007 9:55 am

Firstly you need to keep the Fruit and Granola seperate, so give the Fruit 10-15 minues to digest, so the Granola doesn't impeed the Fruit digestion.

Also you need to eat more than 3 times a day, you need at least another 2 meals between meals 1-2 and meals 2-3.

heidi_sweetclover · Post by **heidi_sweetclover** » Fri Sep 07, 2007 1:32 pm

thanks to both of you for the advice!

SarahPT · Post by **SarahPT** » Sun Sep 09, 2007 6:44 pm

Hi Heidi,
In order to gain that muscle mass in the legs you'll need to be taking in plenty of calories. The body needs extra calories to build muscle. You'll need plenty of quality protein and plenty of complex carbs. While you are building leg muscle cutting down the cardio a bit would be a good idea.
For muscle to grow they need to be challeneged with more and more resistance. Increase weights as often as you safely can, while maintaining good form.

Not sure what you are doing for exercises, but some of the best you can do for gaining mass are: squats (there are sooo many types!!!), deadlifts (stiff legged and traditional), leg press, good mornings.

Please let me know if I can help more.

Sarah