Need advice to change body.

clare_1 · Post by **clare_1** » Sat Jan 03, 2009 4:16 pm

Hey all. Well here are two recent pics of me. Im around 130lbs and want to be 120lbs. I like to look athletic but only get to the gym 3-4 times a week as im a nurse and work long hours. So im after advice on what changes need to be made to body and the best way to make them. Thanks. xx Hope the pics show up as i was unsure how to do it.
[/img]C:\Users\clare\Pictures\n737096201_1693483_3404.jpg

[img]C:\Users\clare\Pictures\n737096201_1727335_8157.jpg[/img]

clare_1 · Post by **clare_1** » Sat Jan 03, 2009 4:31 pm

Oops that didnt work well. Try again. heres pics.
http://s400.photobucket.com/albums/pp83 ... nt=537.jpg
http://s400.photobucket.com/albums/pp83 ... 5_8157.jpg

Heelus · Post by **Heelus** » Sat Jan 03, 2009 4:41 pm

Are you married ?

Okay seriously, you look beautiful that way, dropping weight wouldn't be a good idea, too low % isn't good long therm for health and isn't maintainable either ... Tough, you could train for strength, gain a little muscle and have a more "athletic" look as you say.

Post your diet and training so we can help you.

clare_1 · Post by **clare_1** » Sat Jan 03, 2009 4:50 pm

Ha, im not married but very involved.
Thanks for that though.
OK general diet - breakfast - bran flakes and low fat milk
lunch - tuna salad sandwich on granary bread with low fat dressing
snacks - low fat yogurt, fruit, flapjack/cereal bar(1 0r 2 0f these a day)
dinner - chicken breast(1/2), wholemeal pasta (1 cup), salad and vegetables
drinks - water, 2 cups of tea
supper - slice of toast with low fat spread or low fat snack bar

workout 3-4 times per week - 30 min cardio, 3 sets light weights for arms, shoulders, chest and back, set of stomach exercises, squats

Thanks. any help appreciated. xx

Heelus · Post by **Heelus** » Sat Jan 03, 2009 5:09 pm

Your breakfast needs to have more proteins, unless you're having like near 2 cups of milk. And take your fruits there too.

All your meal but breakfast and post-workout should not contain bread, pasta (carbs) Replace these kcals with healthy fats. So save your toast cereal bar pasta for your post-workout meal.

Between dinner and supper I would had another meal, protein and veggies, simple as that.

Supper needs to be protein + veggies (yes again same formula)

Remember all your meal/snack require solid proteins + veggies or fruit for breakfast.

If there's more than 3 hours between your supper and bed time then I would had a snack there too.

Workout wise, let's say 3 times a week around an hour

A

Deadlfits

10x3 (Must be heavy as hell)

Bench Press Variations paired with rows variations

4x6 (Heavy weight)

Lunges Paired with chin ups

3x8-12 (Moderate)

B

Squat

10x3

Overhead press variation paired with pull ups

4x6

Walking Lunges paired with face Pull

3x8-12

C

Good Morning

10x3

Bench Variation paired with rows v.

4x6

Step Up paired with Glute ham raise

3x8-12 each,

And before you ask, YES women should lift heavy too, no it won't make you look like a men

Post-Workout you need liquid protein to start the recovery process as soon as possible. (Most use whey protein because it's absorb really quickly) and fast absorbed carbs. Post-workout "shake" must be taken straigth after your last set. Then not more than 1 hours after you need another meal with carbs and protein's in. Like a tuna sandwich or something

Boss Man · Post by **Boss Man** » Sat Jan 03, 2009 5:11 pm

clare_1 wrote: breakfast - bran flakes and low fat milk

(Good, but you could add something like Chicken, Turkey, a Few Egg Whites and Yolk, just to boost the Protein.)

lunch - tuna salad sandwich on granary bread with low fat dressing

(I would limit Tuna to once every 2-3 days, as it contains Mercury. I'd switch to things like Chicken, Turkey or Beef as alternatives.)

snacks - low fat yogurt, fruit, flapjack/cereal bar(1 0r 2 0f these a day)

(They are fine, but don't have them alone, so for example have Fruit, wait about 10-15 minutes, to aid digestion, then have a Yoghurt, or go for Yoghurt and Cereal Bar as an example, mix your options, because otherwise you might be going too low cal with just one thing as a snack.)

dinner - chicken breast(1/2), wholemeal pasta (1 cup), salad and vegetables

(Good idea, but you could experiment with things like Stir-fry options as a different dinner, or Potato, Rice, Mushrooms, Legumes etc etc, as occasional additions or alternatives to green / cruciferous Veggies, if you don't want them every day, or want something else to add to the meal.

If you add things like Legumes, Mushrooms or Rice, owing to the Protein and Carbs, just be aware, and perhaps reduce the Protein and Veggie sources to stop your cals going too high.)

drinks - water, 2 cups of tea

(I would plump for the Water over Tea, as Caffeine and Tannic Acid can affect mineral Absoprtion, and Caffeine has it's own little issue it can cause, but obviously if you want Tea, I won't say don't ever have it)

supper - slice of toast with low fat spread or low fat snack bar

(I'd go for the Toast option, possibly with some Beans on it, or maybe a bit of Low Fat Cheese.)

swanso5 · Post by **swanso5** » Sat Jan 03, 2009 11:09 pm

heelus is throwing into the fire a bit there but i agree with what he's trying to do...your food seems to be fine (and yourself too might i add) your training needs to be addressed a little more towards an athletic look as you warrant...athlete's train like athletes should - heavy, explosively, train to improve performance rather than asthetics etc...there look is primarily a by-product of their training

in that case you need to learn before attempting squats and deadlifts mixed with lunges, rows, chin ups, push ups etc

have a look at this and other stuff on this site:

http://www.figureathlete.com/free_onlin ... thlete&cr=

clare_1 · Post by **clare_1** » Sun Jan 04, 2009 9:27 am

Thanks for all the advice. I do think I need to increase protein intake but am reluctant to reduce carbs as i get tired without the amount i eat (which i dont think is too much). Im def not 1 of the carb haters. Ha.

I went to the gym today and did 20 min on treadmill with 1 min sprints to 30 second fast walk. I also increased usual weight on the machines slightly. And now....Im knackered.

Thanks again. Any further advice is always welcome. xx

clare_1 · Post by **clare_1** » Fri May 29, 2009 3:10 am

Heres a few new pics. Can you see any improvement from the old ones?

http://i400.photobucket.com/albums/pp83 ... 054813.jpg

http://i400.photobucket.com/albums/pp83 ... 078948.jpg

http://i400.photobucket.com/albums/pp83 ... 054807.jpg

http://i400.photobucket.com/albums/pp83 ... 95454_.jpg

http://i400.photobucket.com/albums/pp83 ... 078951.jpg

http://i400.photobucket.com/albums/pp83 ... 078949.jpg

swanso5 · Post by **swanso5** » Fri May 29, 2009 7:57 am

number 2 is hot

and yes

Nokie173 · Post by **Nokie173** » Fri May 29, 2009 10:02 am

WOW!!! - Sexy.....

and like Swanso... Yes

jelav102 · Post by **jelav102** » Mon Jun 01, 2009 6:44 am

Hey clare_1, congrats on the good job. I notice your arms and legs look thinner. About your , well it was already really nice.

At 130, body is not as good as yours was at the same weight. I really gotta workout arder to be cute in mini skirts this summer!

Good job, keep it that way!

clare_1 · Post by **clare_1** » Mon Jun 01, 2009 2:04 pm

Thanks everyone. Just hope i keep it up when i start actually working in september.haha.

clare_1 · Post by **clare_1** » Sun Jun 07, 2009 3:58 pm

Er... im quite happy the way i am thanks. boobs are fab!! And i have never had any complaints.

swanso5 · Post by **swanso5** » Sun Jun 07, 2009 10:29 pm

boobs are fab

can't argue with that

Need advice to change body.

Need advice to change body.

THE PICS!