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Kerry
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2015/01/15 13:42:01 (permalink)
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Advice

I'm being very brave posting this pic but I'm hoping that I'm in the right place for good advice.  
I'm 47 years old and although I've weight trained for years (and years) I'm only now coming back to it more seriously and would like advice on my training and diet.  Diet is only in the past couple of weeks starting to come together - and I'm pretty happy with it for the time being.  I'm not planning on getting on stage, I'd just like to get into the best shape I can - and be able to wear shorts with confidence in the summer.  My biggest problem has always been how to train my legs.  I've tried heavy, moderate/high reps, you name it but I've not really ever achieved any good results.  
 
What I wanted to ask is if this was your body / your partner's/friend's/client's body what training advice would you give.
 
 
 

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#1

6 Replies Related Threads

    gingernut
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    Re: Advice 2015/01/15 16:22:57 (permalink)
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    Hi Kerry and thank you for being brave enough to post a picture. You look like you have niceish abdominals, and straightish hips?and your arms are soft?
     
    I'd also want to look at behind sorry if that's a bit ask but hams and glutes are also part of leg structure too.
     
    Do you train your whole body and if so are you and have you been on a split or full body routine?
     
    You say you've tried different rep schemes, how long did you stick at each rep scheme for?

    How much and what sort of cardio do you do and when?
     
    Finally what is your diet like?
     
    Generally I'd be looking at which area of the legs need bringing up, and also balancing that with your upper body. Good diet then allows you do build muscle and reduce body fat levels.
     

    http://www.2ndchancept.co.uk/
    Figure competitor training to my natural potential
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    #2
    Kerry
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    Re: Advice 2015/01/15 19:16:34 (permalink)
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    Hi Gingernut,
     
    Thank you for your reply, I do train my whole body however I really am only coming back to it and easing into my diet again.  I'm fleshy and wobbly! When I diet properly and lose the belly fat I do get quite a good mid-section.  I put it down to years of squats because I don't train my abs at all :-/
     
    I do need to increase my cardio - I'm doing about 30/40 minutes 3-4 times a week at the moment but it's things like walking home from the gym instead of taking the bus or using the cross-ramp at the gym.  I think I need to get myself moving again and back to doing some sprint sessions or other high intensity.  I really feel heavy and slow these days.  When I was doing competition (2001 - 2003) I used to run a lot and used the indoor rower for cardio - but through lack of knowledge about correct diet and amount of cardio I ended up feeling totally wasted.  I was really lean but I had no energy for life and my moods were horrendous. 
     
    In hindsight I've probably never stuck with any routine for long enough to see real results and I haven't trained legs hard for quite a while now.  I suffered back and abdominal pain on and off for ages and in the end put it down to weight training so squats and deadlifts went out the window.  I haven't had any pain for months now but am still nervous about squatting heavy (my heaviest was 60kg plus the bar - probably not heavy at all to some of you awesome ladies) and doing deadlifts.
     
    I will get some better pictures taken on the weekend and post up - I'll get my partner to take some properly for me rather than do them in a mirror.  In a moment of lost hope last year I donated all of my bikini's to the local charity shop. :-/
     
    I'm trying to keep my days as below:
     
    Meal 1: Breakfast - 1/3 cup oats with 1 cup skimmed milk + 1 scoop of whey protein in water
    Weights session and cardio
    Meal 2: Lunch - usually a chicken breast (120g) with steamed brocolli and cauliflower OR omlette 1 egg + 5 whites with spinach
    Work (4 - 11 p.m.)
    Meal 3: low fat cottage cheese and an apple
    Meal 4: usually a chicken breast (120g) with steamed brocolli and cauliflower
    Meal 5: zero fat yogurt with 1/2  scoop protein
     
    GN - I really appreciate your comments so far.  I'll look forward to hearing from you again. 
     
    You look amazing in your avatar pic BTW.  I'd love love love to look like that.  xx
     
     
    #3
    James
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    Re: Advice 2015/02/08 10:32:19 (permalink)
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    Your diet looks ok.  How have things been going?
    #4
    Martinxz
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    Re: Advice 2015/12/06 18:26:02 (permalink)
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    I think you in the right track to achieve your goal. Your diet seems excellent. You have to continue your fitness training. One thing I can suggest you that maintain your routine and diet strictly. Some people have a habit of sleeping in day not in the night. If you have have this habit you better try to avoid it.
    #5
    gingernut
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    Re: Advice 2015/12/07 14:51:30 (permalink)
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    Martinxz
    I think you in the right track to achieve your goal. Your diet seems excellent. You have to continue your fitness training. One thing I can suggest you that maintain your routine and diet strictly. Some people have a habit of sleeping in day not in the night. If you have have this habit you better try to avoid it.


    What's wrong with sleeping during the day?

    http://www.2ndchancept.co.uk/
    Figure competitor training to my natural potential
    Supported by Extreme Nutrition http://www.extremenutrition.co.uk/ Anabelle Edgar bikini
    https://www.facebook.com/...php?id=100009127009397
    #6
    Massive21
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    Re: Advice 2015/12/07 15:20:58 (permalink)
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    gingernut
    Martinxz
    I think you in the right track to achieve your goal. Your diet seems excellent. You have to continue your fitness training. One thing I can suggest you that maintain your routine and diet strictly. Some people have a habit of sleeping in day not in the night. If you have have this habit you better try to avoid it.


    What's wrong with sleeping during the day?




    Nothing at all.
    #7
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