Shaping help

byoung · 09-Jun-04, 09:25 PM

I have been trying to shape my muscles and lose weight since October. I have lost about 30 pounds

: , but I can't seem to get the shaping in my body. I especially want pronouced arm and ab muscles. I can feel the muscles and they're the best I've ever had, but they just don't look very shaped. I eat well, walk/jog my dog twice a day (ends up being about 1-1.5 hours) and am using my bowflex 30-40 minutes 4 days a week (I was doing 6 days, but decided it was a bit much). Any advice??? I'm really starting to get frustrated. THanks so much!

AnnaD - TX · 10-Jun-04, 10:02 AM

I know someone is going to ask for your diet.

So whats your diet like?

Cort · 10-Jun-04, 03:04 PM

Where are you at right now as far as height, weight, and bf% go? Ever thought of trying out the free-weights?

byoung · 10-Jun-04, 07:46 PM

Quote:

Originally Posted by AnnaD - TX

I know someone is going to ask for your diet.

So whats your diet like?

I don't eat any red meat, so I usually have ff yogurt or something like that for breakfast, salad for lunch and then chicken dishes or salads for dinner as well. Sounds boring, but quite low carb and lots of veggies.

byoung · 10-Jun-04, 07:47 PM

Quote:

Originally Posted by Cort

Where are you at right now as far as height, weight, and bf% go? Ever thought of trying out the free-weights?

I am 5'2", and about 135 lbs. I don't know about bf%, any quick, easy way to determine?? I have done free weights and had less luck with them although I wasn't as strict with them. Should I maybe switch off?? I absolutely LOVE the bowflex!

**Lady C** · 11-Jun-04, 08:19 AM

Building more lean muscle mass will help make those muscles look more toned. This can only be done through resistance training, i.e. weight lifting. Adding more muscle mass will increase your metabolism to help burn off more bodyfat. At 135 lbs you don't sound like you have too much fat.

Concentrate on adding muscle. To add muscle you will have to eat more than you are now. Split it into 5-6 baby meals. This is better for the body to continuously burn and use the nutrients it needs.

Andrea · 11-Jun-04, 08:59 AM

In my opinion, I would suggest eating more protein.

trHawT · 11-Jun-04, 10:34 AM

Well, my diet is quite boring:

0500 - 1 sc whey protein in water; 1/2 c oats in water

0800 - 6 oz. tuna; 1/2 c oats in water

1100 - 4oz. chicken breast; 1/2 c - 1c vegetables (usually broccoli)

1400 - 6 oz. tuna; 1/2 c oats in water

1700 - 4 oz. chicken breast; 1/2 c of red hot chili beans

2000 - 1c low fat cottage cheese

Switch around the protein macro (e.g., fish, whole eggs, egg whites, natural peanut butter, extra lean ground beef, etc).

trHawT · 11-Jun-04, 10:37 AM

Don't give up on weight training and cardio, either. I've been seriously working out for 6 months or so. I have seen a HUGE difference in my physique. However, I hope it doesn't deteriorate when I go to the desert for 120 days. I won't have any access to a gym. I'll do what I can I guess (weighted back pack, sand bags). lol

**Lady C** · 11-Jun-04, 11:54 AM

Quote:

Originally Posted by trHawT

Well, my diet is quite boring:

0500 - 1 sc whey protein in water; 1/2 c oats in water
0800 - 6 oz. tuna; 1/2 c oats in water
1100 - 4oz. chicken breast; 1/2 c - 1c vegetables (usually broccoli)
1400 - 6 oz. tuna; 1/2 c oats in water
1700 - 4 oz. chicken breast; 1/2 c of red hot chili beans
2000 - 1c low fat cottage cheese

Switch around the protein macro (e.g., fish, whole eggs, egg whites, natural peanut butter, extra lean ground beef, etc).

Even though it is complex carbs you are better off with replacing 2 servings of oats with veggies. IMO, Women, more so than men, have to watch the amount of starchy carbs (oats, breads, pastas, rice, etc) becasue women tend to store these easier.

byoung · 12-Jun-04, 12:41 AM

I have really found this helpful. I don't feel so hopeless anymore. It will come as long as I eat right (and enough) and stick with it??

**cursor** · 12-Jun-04, 12:56 PM

Quote:

Originally Posted by byoung

I am 5'2", and about 135 lbs. I don't know about bf%, any quick, easy way to determine?? I have done free weights and had less luck with them although I wasn't as strict with them. Should I maybe switch off?? I absolutely LOVE the bowflex!

I don't eat any red meat, so I usually have ff yogurt or something like that for breakfast, salad for lunch and then chicken dishes or salads for dinner as well. Sounds boring, but quite low carb and lots of veggies.

Congratulations on your weight loss!

:

Actually, the BowFlex should be just fine in providing the resistance training that your body needs. Where you could stand some serious improvement is in your nutrition. Eat more for breakfast, and make sure that you include some protein and EFAs in your lunch. Your dinner sounds reasonable. Additionally, make sure that you're eating something in between those meals (a reasonably small snack that includes protein, carbs, and EFAs). Feed the body, then work the body.