Fi's Mission back to Profile Pic (p66)

I'm amazed you can lift without eating beforehand!!!!  If I have to train early, I HAVE to get up earlier just to fit the food in!
 
PT sessions are fab and marvey! I train with PT Petey and it has been great.....I've learned so many new exercises and ways of doing things! Never a dull moment!

OK, ok, I get the message, lol!
That's the 3rd professional to comment on my lack of pre-am WO fueling!
Dyu thihnk a 20g-ish whey shake made with water'd be ok? Shud there be a half or a whole banana in there also?
Thanks Fi xx

Your aim with fasted cardio is fat loss but yur goal when weight training is to build muscle so they are 2 different things.

I usually have a scoop of propeptide in water, an oatcake and half a banana about 30 mins before I hit the gym.  Seems to be enough without totally bloating me!
 
I think you will find the benefit of this in the long term honey!
 
As Tan says, fat burning, building muscle.....two totally different kinds of training!
 
 

Kule thanks!
But can I do both in the same programme? I was wanting to concentrate on fat loss but HATE not doing weights!
So should I fuel my morning weights WO's & not my cardio mornings? Would that work?
I guess so cos neither of you are acrrying the extra 3st that I am, lol!
xx

I'm 11 stone Honey so hardly a waif lol. You have to decide what you want. Do you want to just lose fat? Or do you want to build muscle as well? I know alot of people subscribe to the fasted cardio thing and swear by it but personally I've not had any explaination that had made complete sense. I also know some really lean ladies and gents that don't do their cardio fasted (May the fasted cardio Gods strike me down). Personally I would take Chrissies suggestion and get something inside me pre training, then do weights and then hit the cardio after weights.

01/12 - Day 8
WO was much improved this am after advice from PT. Although noticed quite shakey & very much in need of breakfast, so I reackon fueling weights WO's is a bloody good idea, lol!
Spinning was in the new studio at the gym, darkened room with disco lights & loud thumping music & hot, COME ON! Was FANTASTIC! Ok calm, calm, but yes there was quite an endorphin rush felt, lol!
Diet according to plan, very good day.
YellowHaze: 2 this morning, quite shakey but as mentioned think more to do with blood sugar levels.

ElfinTan


I'm 11 stone Honey so hardly a waif lol. You have to decide what you want. Do you want to just lose fat? Or do you want to build muscle as well? I know alot of people subscribe to the fasted cardio thing and swear by it but personally I've not had any explaination that had made complete sense. I also know some really lean ladies and gents that don't do their cardio fasted (May the fasted cardio Gods strike me down). Personally I would take Chrissies suggestion and get something inside me pre training, then do weights and then hit the cardio after weights.

I know you're right, & I have to agree re fasted cardio explanation not making complete sense.
I want both, just conflicting views as to whether I can do both at same time?
PT will have me doing more of a weights WO with a definte split than my 'cobbled together not sure whether it's cardio or wieghts circuit'. So may be able to do some cardio after weights but at mo don't have time. Maybe with a chest/Tri, Back/Bi, Legs/Shoulders split I could be doing 30min weights & 20 cardio after? Should cardio after weights be SS or HITT?
Should I do 20-30min HIIT cardio 2 morning's inbetween weights WO's or should I try for 40+min SS
 
Really appreciate everyone's time & patience with me here. I just wana get it right & waste as little time as possible perfecting it so I can 'rock n roll'.

I'd just suggest getting some kind of routine together to start with and not worry too much about the specifics. I'd say don't go in all guns blazing because then you have no room for manouver. How long do you have at the gym? How many days do you have available to train?

Hehe, I do have OCD & like to plan things to th 'n'th degree!
& spreadsheet it all!
& you're right anything's better than nothing.
I like to go 6am, gets me going in a morning & weights are just too annoyingly busy at night. Need to be heading down stairs to shower by 6.50am.
Then I'll do the 2 nights spin (mon & wed) just cos I like the crack, not nessesarily to be part of my programme.

Ok...but you stil haven't said how many days you get there in the morning lol!!!!!

ElfinTan


Ok...but you stil haven't said how many days you get there in the morning lol!!!!!

Doah! that'll teach me to try & sneak a reply at work!
5 mornings, mon-fri.

02/12 - Day 9

WO further improved thru fuelling, managed 20g-ish whey shake made with water & a small slice of CouCous Cake.
Rest of day good. Night off gym few small jobs done. Have slight headache I’m about to take something for tho.
YellowHaze: Fine. Less shakey, but had fuelled WO. Although headache this evening?

Glad to see you getting somewhere with eating pre lifting honey!
 
Personally I do the unfasted morning cardio when I'm cutting only. It seems to work for me in shifting the flab from my legs and butt area!!!  Don't do it off season as it would just kill me!
 
Do you think the headaches are linked to the Haze?

How bout 3 day split Mon Wed Fri with weights and Tues & Thurs cardio + your 2 spinning classes.

Mon - Chest & Arms - 3 for chest and 2 each for bi's & Tri's
eg Flat Bench (bar bell/dumbell or machine)
Incline press (as above)
Flies (Dumbells, machine or cables)
DB curls
Preacher Curls
Tri Press Down on cables
Skull Crushers
Wed - Back & Shoulders - 3-4 for back and same for shoulders
Chins
Deadlifts
Lat Pull Downs
DB Rows
Some form of shoulder press
Side Laterals
Upright Rows
Rear Delts
Fri - Hams, quads & calves. -
seated calf raises
standing calf raises
 Leg Press
Some form of squat (bar bell/dumbell/machine)
Leg Extensions
Ham Curl (lying or seated)
Walking lunges

3 sets minimum of everything in an 8 - 12 rep range.

That is just a guide as I have no idea how your gym is equipped. Use what you have and improvise. I think it's entirely up to you if you are happy to do the 2 morning sessions of cardio fasted but certainly not the weights sessions as it just defeats the object.

Chrissie are you absolutely sure it was the fact that your cardio was fasted of was it just the sheer volume of cardio you were having to do? It's a tough one to judge really because there is no comparison.

Tan, when I am in comp prep, I'm not even sure what DAY it is my lovely!!!
 
Volume wasn't that great to start with (and won't be this time hopefully) so I can say that it was vair effective then. Obbos diet got cut, volume of cardio both unfuelled and HIIT evening went up.........
 
It's all about calories burned at the end of the day. Ooooh, and gaining the legs of an amazonian goddess, obviously!

LOL!

03/12 - Day 10


So journal entry last night was a bit pants! Sorry.
Hadn't realised my headache was that bad, better now.
Did 30min cardio am: 10 treadmill (6.5km/phr) 10 stepper, 10 xtrainer. Really enjoyed it.
Diet according to plan & spin tonight was good, not as pumped as Monday but you can‘t have it allways all the time.


Tan - Holy cow! that's a lot of exercises/ sets! I erm, have not, never been doing enough, if that’s what’s required. But if that is what’s required then that is what I’ll do. I’ll cherry pick the ones I like for now hehe. Gym's very good so I've no excuses but will stay away from deadlifts as I have a dodgy back that I manage & I think I might leave the walking lunges untill I have a bit more strength & less arse to inflict on the people walking past the treadmills & whilst yes legs of an Amazonian goddess are very much desirable, at 5’2” I’m not sure in anyone’s stretch of the imagination they are ever going to resemble such! My sister might say hobbit goddess!?!
Hadn't thought about doing the split you suggest, but if you all think it's good I’ll give it a go.


Will defo stick with fueled weights WO’s not decided on cardio. Am struggling to eat meal 4, 3pm-ish & so adding an extra meal at start of day & having carbs earlier on all days is prob not a bad thing?


Chrissie - Yes 2 may be too many, dosage does say “1 p/day, do not exceed dose, bla, bla“. But though I'd try & see!


YellowHaze: x2 - fine & no headache tonight
BUT have had a top up of caffine tonight, having had an espresso before spin, which I hadn't had last night.
Will try two again in the morning & then not have the espresso later in the day & see how I am.

No worries - leave the deads out and add hypers or something else.....but I'd highly recommend doing the walking lunges....come on...how many people are there at 6am...and even if they are FK em and go for it ;0) When you are there with buttocks that can crack nuts and they are still in flabby bum land they will wish they'd joined you!

You should easy be able to do the workouts in 30-40 mins

Thank you Tan, I know you're right, you know you're right, I shall give them a go monday morning!
xx