Another Newbie!

excalibur · 21-Mar-04, 09:05 PM

Hi, I'm new to the site-it's amazing! I'm sixteen, and over the summer, I lost 15 pounds relatively easily, so now I'm down to 140. My fitness level is pretty good, I play lacrosse for my school and I can pretty much keep up a fast run for 30-40 mins, if I really dig in. I am lookng to lose about 15 more pounds (I'm only 5'4"), but being a mesomorph, I know that most of my body is muscle, which is great and everything, but what I really want to do is to realize my full potential...I feel like I have the hang of cardio, but right now my diet pretty much consists of whatever's in the refrigerator, in small amounts. I eat when I'm hungry, and stop before I'm full, whcih has seemed to work pretty well. I'm new to weights, though. We did some weight training in the fall and winter, and I know I'm one of the strongest girls in my group, but I don't really know where to start. Any advice?

21-Mar-04, 09:22 PM

Welcome to our site, excalibur. Hope you make a nice home here.

There are some entries from other women members in the Journal section of the board. You can get some ideas for exercises and workouts from there.

**MAURER** · 21-Mar-04, 09:24 PM

welcome to the site! yeah its great here. i would suggest total-body routines 3 times a week. focus on compound lifts such as squat, deadlift, benchpress, military press, and rows. don't just do the machines like most girls seem to do. your strength will soar above them if you do. don't go till faiulre since 3 times a week if frequent, you want to be able to recover fully. 8-12 reps should be pretty good for now. also, make sure you don't drink soda, eat candy or junkfood. i know that seems obvious, but lots of people trying to gain weight don't kick these habits and it really hinders their progress. also, eat often. keep protein intake high.

laura817 · 21-Mar-04, 11:00 PM

Welcome to DF, Excalibur!

Consistency in nutrition is the main factor to losing weight, body fat, or building a better physique. Here are some suggestions: try to eat 6–7 small meals spaced evenly throughout the day. Consume a balanced diet of healthy fats, complex carbohydrates, lean protein and vegetables.

As far as workout, some exercises that you can do to build strength or endurance are:

Chest
• Bench Press
• Incline Press
• Flat Flyes

Biceps:
• Standing Barbell Curls
• Concentration Curls
• Hammer Curls

Back:
• Lat Pulldown
• Seated Rows
• Hyperextension

Calves:
• Standing Calves Raises
• Seated Calves Raises

Shoulders:
• Military Press
• Bent Over Laterals
• Dumbell Shrugs

Triceps:
• Tricep Pushdown
• Lying Tricep Extension

Legs:
• Smith Machine Squats
• Hack Squats
• Leg Extension

Hamstrings:
• Lying Leg Curls
• Stiff Leg Deadlift

* Train every other day (4 times a week)

* Do 3 sets for each exercise with 8-10 reps each set

* Choose a weight that you reach failure in your last 1-2 reps

Here is a great link to all the excerises.

ajarvis · 22-Mar-04, 07:41 AM

Welcome to the board

Can't say much more than they did, but it's always nice to have someone new!!

**Lady C** · 22-Mar-04, 08:26 AM

How clean is clean? What do you currently eat now? Post a typical day.

jogym · 22-Mar-04, 09:33 AM

Hi welcome. Yes this is a good place to find out lots of info. and advice. You're only 16 my goodness. I wish I was into my fitness at that age. Good for you... Keep it up..

You will get lots of tips and advice from the more experienced guys here. I have been lifting weights for a few years now but I am always learning new things..

SurfinAmy · 22-Mar-04, 09:53 AM

hi excalibur, welcome!

-Amy

atherjen · 22-Mar-04, 06:27 PM

Welcome to DF excalibur

Tons of advice here and support!

excalibur · 23-Mar-04, 09:27 AM

Quote:

Originally Posted by Lady C

How clean is clean? What do you currently eat now? Post a typical day.

Hmm....a typical day would be:

Breakfast: a cup of fruit and small bowl of cereal, with skim milk
Mid morning: bagel and peanut butter
Lunch: turkey sandwich with lettuce
After practice:fruit-maybe banana or apple
Dinner: Usually my mom makes some kind of lean meat, a side dish (like rice) and a veggie, like green beans or something.

Is that what you were looking for? I don't know if I'm eating properly or not. Thanks for all your help.

**Jaster** · 23-Mar-04, 09:45 AM

Welcome Excalibur

Wow looks like MAURER was listening to me!

Quote:

Originally Posted by MAURER

focus on compound lifts such as squat, deadlift, benchpress, military press, and rows.

LOL

:

**cursor** · 23-Mar-04, 09:49 AM

Quote:

Originally Posted by excalibur

Breakfast: a cup of fruit and small bowl of cereal, with skim milk
Mid morning: bagel and peanut butter
Lunch: turkey sandwich with lettuce
After practice:fruit-maybe banana or apple
Dinner: Usually my mom makes some kind of lean meat, a side dish (like rice) and a veggie, like green beans or something.

It looks like you could use a healthy helping of protein at each of the first five meals. If I were you, I'd shoot for about 30 grams per meal. A sample solution for breakfast might be to add a three egg scramble with your cereal and milk.

excalibur · 23-Mar-04, 10:05 AM

Quote:

Originally Posted by cursor

It looks like you could use a healthy helping of protein at each of the first five meals. If I were you, I'd shoot for about 30 grams per meal. A sample solution for breakfast might be to add a three egg scramble with your cereal and milk.

Thanks! I had a feeling I was skimpy on the protein. I'll work on that.

Another Newbie!

Typical food day- in response to Lady C