How emberrasing...I'm posting pictures of myself on the internet in bikini....ok, i have to get over this. :p
I will update them every month

http://groups.msn.com/fitness2005/shoebox.msnw

My goal is to loose few pounds of fat (so I'm still cutting) and then gain a little bit of muscle. I would like a lean, fit body that looks like I'm working out... skinny rail is not my goal

I'm doing weights 3 times a week (1 hr each) and cardio 3 times (35 min, treadmill 7-8% incline, 3.5 m/hr)

What would you say my body fat % is?

Wow! Looking good!

I'm not good at guessing girls' BF %'s, but I'd say 18-19?

At any rate, good luck!! :claplow: :eek:

You look great already!

I'm not great with female estimates, but I would put you around 23-25% possibly? I think I may be overshooting. The women here will certainly be able to guess better.

Post your diet and workout, and I'm sure we will all have advice. If you're committed, you will have that body you are looking for in no time.

Good luck and keep us posted!



How emberrasing...I'm posting pictures of myself on the internet in bikini....ok, i have to get over this. :p
I will update them every month

http://groups.msn.com/fitness2005/shoebox.msnw

My goal is to loose few pounds of fat (so I'm still cutting) and then gain a little bit of muscle. I would like a lean, fit body that looks like I'm working out... skinny rail is not my goal

I'm doing weights 3 times a week (1 hr each) and cardio 3 times (35 min, treadmill 7-8% incline, 3.5 m/hr)

What would you say my body fat % is?

Here is my schedule:

Mon- weights 1hr. (chest, tri, shoulders, abs)
Tue- cardio (35 min, 3.5 m/hr, 8-10% incline) LISS
Wed- weights 1hr (back, bicep, abs) after that 35 min cardio like above
Thu- cardio (35 min)
Friday- weights 1 hr. legs, abs
Sat- off
Sun- off

I like to do free weights and do about 4 sets (10-15 reps)
I like using heavier weights so I can barely can do last rep (usually I do it with little help)
So just to get an idea:
Squats 4 x 10 (95 lb)
Deadlifts 4 x 10 (95 lb)
Chest press 4 x 10 (2 x 15 lb dumbells)

I wish my legs had more definition....they look like I have no muslces there (esp the back). Unfortunatelly I wasnt blessed with good calves.
Maybe with less fat I will get more definition

Your in good shape. Not even going to attempt a bodyfat number lol Maybe reduce the number of reps on squats for a while and see how it goes. Are you doing stiff legged deadlifts?

Yes, stiff legged.

I also do Lunges sometimes, lately with 45 lb barbell
20 steps x 4 reps

Squats I could do all 10 reps, just the last rep was hard...but probably I could go lower

What is usually recommended....90 degrees or all the way down?

This is another big debate, but I think the big boys in here will agree that the 90 degree rule is a myth. You don't have to go all the way down, but you can certainly go beyond 90. 90 degree squats have a place in recovery or muscle targeting, but once you learn and can execute proper form, there is no reason not to squat fully. It should not hurt your back or knees if you are doing it right.




What is usually recommended....90 degrees or all the way down?

Parallel is fine in my books. However, powerlifters have to break parallel to have a clean lift. Most of the normal troubls areas for women and men are unfortunately the first place for fat to go and the last to leave. Its a WW game, Work and Wait :lol:

Nothing to be embarassed about. You are not at all far away from being very ripped! Keep up the great work.

This is another big debate, but I think the big boys in here will agree that the 90 degree rule is a myth. You don't have to go all the way down, but you can certainly go beyond 90. 90 degree squats have a place in recovery or muscle targeting, but once you learn and can execute proper form, there is no reason not to squat fully. It should not hurt your back or knees if you are doing it right.
You can go beyond 90 degrees, yes. Just be sure to start out light and make sure your form and back are spot on. Squats are THE KING (or QUEEN!) of exercises just be sure you use good form and don't hurt your back.

Parallel is fine in my books. However, powerlifters have to break parallel to have a clean lift. Most of the normal troubls areas for women and men are unfortunately the first place for fat to go and the last to leave. Its a WW game, Work and Wait
Powerlifters break parallel but it's kinda weird how they do it. Their upper leg must go above that point inside the leg/hip (not sure what that area is called). A guy with huge legs might not have to go as far.

It's something like that, I don't remember exactly. Maybe Chris Mason or KentNutrition will stop in here and clarify; they both have more powerlifting knowledge than I do.

Not sure but my first exposure to weight training was powerlifting (very young) and we use to go very deep. I wouldn't do it now.

You don't have to go all the way down, but you can certainly go beyond 90. 90 degree squats have a place in recovery or muscle targeting, but once you learn and can execute proper form, there is no reason not to squat fully. It should not hurt your back or knees if you are doing it right.

Agree, both require good form. A well engineered squat machine can help get you there also. The squat becomes more effective, if hamstrings touch calves.

"How emberrasing..."

are you serious? look lean already. you can afford to eat a burger... go get a big a burger and some fries and wash it down with a nice big cup of coke.... you deserve it.

How emberrasing...I'm posting pictures of myself on the internet in bikini....ok, i have to get over this. :p
Embarrassing??? I think you're just looking for attention ;) You look great :tucool:
I would like a lean, fit body that looks like I'm working out... skinny rail is not my goal
I wish more female's adopted this mind-set.
What would you say my body fat % is?
My guess is 18% due to the slight ab definiton.
If you want a more accurate estimate, get yourself some cheap Accu-Measure calipers off E-Bay, they're less then $10 including the postage fee. :tu:
I wish my legs had more definition....they look like I have no muslces there (esp the back).
Be sure to work your legs at the beginning of your routine so you have more energy to work them with heavier weights. Aswell as squats and dead-lifts, add-in the lunges again; do all 3, one after another at the beginning of your work-out and your legs will really feel it.
Unfortunatelly I wasnt blessed with good calves.
Standing Calf Raises.

Looking Good Blue ;)

You already look great! I agree with the 18% estimate someone gave above, most definitely under 20%.

I think you can easily reach your goal of looking fit but not skinny in just a couple of months. :gl:

Agree, both require good form. A well engineered squat machine can help get you there also. The squat becomes more effective, if hamstrings touch calves.

Thank you!
You mean Smith Machine?

Embarrassing??? I think you're just looking for attention ;) You look great :tucool:

I wish more female's adopted this mind-set.

My guess is 18% due to the slight ab definiton.
If you want a more accurate estimate, get yourself some cheap Accu-Measure calipers off E-Bay, they're less then $10 including the postage fee. :tu:

Be sure to work your legs at the beginning of your routine so you have more energy to work them with heavier weights. Aswell as squats and dead-lifts, add-in the lunges again; do all 3, one after another at the beginning of your work-out and your legs will really feel it.

Standing Calf Raises.

Looking Good Blue ;)

Thanks Sean!

Guys, please! ;)
I'm not emberrased about my body....but about having my pictures in a bathing suite on the internet....

Thank you for your comments! I do legs seperately (Fridays) and I do squats, deadlifts first (compound) then I do some isolated work.
I do this once a week

I do have to ask someone to measure my body fat at the gym (but I do know that eye of bodybuilders can be quite accurate too)
If I was 18-19%....that means that I have reached my goal..yeah!! :tucool:

Now time for that 17% :D

"How emberrasing..."

are you serious? look lean already. you can afford to eat a burger... go get a big a burger and some fries and wash it down with a nice big cup of coke.... you deserve it.


I'm not emberrased about my body....but about having my pictures in a bathing suite on the internet....;)

I'm a vegeteran, so that would mean a nice dessert.. :drool: or a pizza!! Yum-my!!

Thanks!

If you ask me you look fantastic, but a little toned muscle will put you on a whole new level :tu:

Go to the link to take the: Home Body Fat Test (http://www.healthcentral.com/cooltools/nutrition/HomeBodyFatTest.aspx#accurate)

u you look great\already, keep us posted.

good luck

fosse :tu: :tu: :tu:

a little toned muscle will put you on a whole new level :tu:

Go to the link to take the: Home Body Fat Test (http://www.healthcentral.com/cooltools/nutrition/HomeBodyFatTest.aspx#accurate)

Thanks Crazyea!
Thats what i'm thinking too!

Thank for the link!!

You look terrific! Glad to have you in our "club" lol

oh yeah....a veggie pizza sounds great!!...only it's not so healthy when you eat the whole thing...like i always seem to do :tucool:


Good Luck with more progress!!!!! ;)

If you ask me you look fantastic, but a little toned muscle will put you on a whole new level :tu:

Go to the link to take the: Home Body Fat Test (http://www.healthcentral.com/cooltools/nutrition/HomeBodyFatTest.aspx#accurate)

I agree, you do look great.

As for body fat testing, I think the best way to do it is with a caliper. I recommend this one:
http://www.bodybuilding.com/store/acc/fattrack.html

You can buy it pretty much anywhere for $30US. I bought mine from that site, but it's everywhere. Easy to use and pretty accurate.

Ooh la la. jkjk ;]
Lookin' good.

I agree, you do look great.

As for body fat testing, I think the best way to do it is with a caliper. I recommend this one:
http://www.bodybuilding.com/store/acc/fattrack.html

You can buy it pretty much anywhere for $30US. I bought mine from that site, but it's everywhere. Easy to use and pretty accurate.

Thank you! Do you do measurements yourself? How many sites? Do you have to do many calculations to figure out the %?

Thank you! Do you do measurements yourself? How many sites? Do you have to do many calculations to figure out the %?

This is the best price i seen on capliers. Probably check ebay also.

http://www.bodybuilding.com/store/bdymsr.htm

How emberrasing...I'm posting pictures of myself on the internet in bikini....ok, i have to get over this. :p
I will update them every month

http://groups.msn.com/fitness2005/shoebox.msnw

My goal is to loose few pounds of fat (so I'm still cutting) and then gain a little bit of muscle. I would like a lean, fit body that looks like I'm working out... skinny rail is not my goal

I'm doing weights 3 times a week (1 hr each) and cardio 3 times (35 min, treadmill 7-8% incline, 3.5 m/hr)

What would you say my body fat % is?

You know, that's a not a bad starting point to be at at all. You seem like you know what to do diet and training-wise. I'm sure you will reach your goals. Good luck!

Thank you!
You mean Smith Machine?

I don't recommend the smith machine with squats. Read up on good form on the squat, and start with low weight for a month so you get comfortable before you start cranking up the weights.

Since your so tall - you'll need to experiement to see what fits for you.

Before you go to squat on the smith machine, I'd go to the leg press. Smith with the squat puts a good strain on your knees and will eventually injure you.

If you ask me you look fantastic, but a little toned muscle will put you on a whole new level :tu:

Go to the link to take the: Home Body Fat Test (http://www.healthcentral.com/cooltools/nutrition/HomeBodyFatTest.aspx#accurate)


Cool tool. Dont suppose anyone has checked how accurate it is? My scales give me a reading between 19% and 26% (depending on how dry my feet are). This tool estimates me at 17%, which is significantly lower.

Thank you! Do you do measurements yourself? How many sites? Do you have to do many calculations to figure out the %?
http://www.abcbodybuilding.com/magazine/ultimatebodyfattestingguide.htm

Scoll down a bit.

You're looking great!!!!!!!!!

OK, it's hard to compliment people without repeating oneself and sounding like a cliche, but you really look terrific!

Heck, your current form if where I wanna get! :p

- Gila.

Thank you! Do you do measurements yourself? How many sites? Do you have to do many calculations to figure out the %?

I do my own measurements with the calipers. It's all automatic--you put in your gender and age and then it tells you where to measure. I take three measurements, and I'm not sure if it's the same for women. After you take all the measurements, the calculator inside tells you your bodyfat automatically.

You have great body shape for getting a very athletic and well propotioned feminine look. Good shoulders and legs and hips.

Unlike most people, your stomach doesnt seem to be a problem area, which is good.

I would guess your BF at 20%.

You will look very very good at 17-18%, you will notice it in your arms mostly i think.

Looking great, good goals and good diet / plan. Keep us posted. :tu:

I do legs seperately (Fridays) and I do squats, deadlifts first (compound) then I do some isolated work.
I do this once a week

Lookin' good Ms. Blue. No need to do squats and deads in the same workout. Alternate every week between the two. Do squats/deads and then lunges. These are great compound movements that will work your quads and hamstrings. Throw in some isolation exercises like leg ext and leg curls to finish them off.

Lookin' good Ms. Blue. No need to do squats and deads in the same workout. Alternate every week between the two. Do squats/deads and then lunges. These are great compound movements that will work your quads and hamstrings. Throw in some isolation exercises like leg ext and leg curls to finish them off.

You are right , usually I do either one of the other and then some isolated work (laying leg curls, seated calves raise, leg extension)
Just last time I did more then usually and with pretty heavy weight
Sometimes I do squats with 1 dumbell held in both hands (dont know the name of this excercise...Wide Squats?)

Thanks for your help!!

You have great body shape for getting a very athletic and well propotioned feminine look. Good shoulders and legs and hips.

Unlike most people, your stomach doesnt seem to be a problem area, which is good.

I would guess your BF at 20%.

You will look very very good at 17-18%, you will notice it in your arms mostly i think.

Looking great, good goals and good diet / plan. Keep us posted. :tu:

Thanks for the great compliment!! Very motivating, thanks!!

I do actually gain weight around my stomach and back (apple shape) but I lost that weight first. My legs seem more of a problem (esp the front has some stubbon fat, even calves)
But I know that problem areas require just more work and lots of patience :)

Thanks for your post!!

I do my own measurements with the calipers. It's all automatic--you put in your gender and age and then it tells you where to measure. I take three measurements, and I'm not sure if it's the same for women. After you take all the measurements, the calculator inside tells you your bodyfat automatically.

Great, I'm gonna get these then!!
Even if they are not extremly accurate at least I can track my progress
Thank you!

You're looking great!!!!!!!!!

OK, it's hard to compliment people without repeating oneself and sounding like a cliche, but you really look terrific!



Hm, I'm sure noone gets sick of hearing this :D
Thank you so much!!

I don't recommend the smith machine with squats. Read up on good form on the squat, and start with low weight for a month so you get comfortable before you start cranking up the weights.

Since your so tall - you'll need to experiement to see what fits for you.

Before you go to squat on the smith machine, I'd go to the leg press. Smith with the squat puts a good strain on your knees and will eventually injure you.

Thank you for your advice!

I do regular squats, but not the low ones.
I doubles my weight since I started 2 months ago (newbie gainsLOL)..I went from just 45 lb to 95 lb

You know, that's a not a bad starting point to be at at all. You seem like you know what to do diet and training-wise. I'm sure you will reach your goals. Good luck!

Hehe, not really starting point..I wish.. LOL.
These are results of 3-4 months of eating cleaner (esp last 2 months) and almost 3 months of working out.

I was 155-and up to 160 before

Still, its good...I'm very happy with my progress, its very motivating

I have lost weight before, I was as low as 135 lb, but I didnt do it the right way. It was due to stress, not eating and only cardio....so I did loose some muscle then.

I do enjoy weight training a lot. I'm planning sticking to it. I book my gym in my appointment book and get there hell or high water LOL.
I only miss a workout if I phisically feel tired and worn out (which only happened once or twice). If I dont feel like going...I still go and once I get there I'm ok, and after, I feel awesome :D

I have lost weight before, I was as low as 135 lb, but I didnt do it the right way. It was due to stress, not eating and only cardio....so I did loose some muscle then.

I do enjoy weight training a lot. I'm planning sticking to it. I book my gym in my appointment book and get there hell or high water LOL.
I only miss a workout if I phisically feel tired and worn out (which only happened once or twice). If I dont feel like going...I still go and once I get there I'm ok, and after, I feel awesome :D

Sounds very similar to my experience. I lost weight the wrong way too many times, and it only found its way back onto me. But, once I made a lifestyle change, everything fell into place. Sounds like you made a lifestyle change, which is the most important part. You'll reach all your goals once you make that step.

The more knowledge, the better! Support on this forum is amazing....internet is a great invention. :tu:
I was totally clueless before....I didnt even know that by not eating properly you can loose muscle tissue!
This time I'm taking better approach....I look at it like quiting smoking....you try few times before you quit for good..I didnt fail before...It was a learning process....learning what doesnt work

Holy Farking Schnit you look great!

Way to go.

Holy Farking Schnit you look great!

Way to go.
Thank you!!!

I just posted some new pictures! :cool:

..........how can we focus..........very nice.... :drool:

..........how can we focus..........very nice.... :drool:

Hahha...you make me laugh :lol:

i think you look great! i would like to know where you want to lose that extra "5" lbs?? i am built like you and my extra 5-7 lbs is in my lower abs. i'd be interested in knowing what you eat a day.

Here is an example of my diet (I'm a vegeterian)

1) Whole Wheat English muffin, Low Fat Cottage cheese (1 tbsp)
Protein Drink w/water added flaxseed
2) Fruit and almonds (or other seeds) or home made yogurt made with berries+Splenda
3) Oatmeal (1/2 cup) with Soy Milk (1/2 cup, unsweetened) and some Whey Protein or Protein Pancakes (1/2 serving)
4) 1 sm. slice of whole wheat bread and tomatoes, avocado and Veggie slice or with egg or sweet potatoe or oatmeal on weight training days
--usually workout--
5) Protein Drink with 1/2 banana
6) Large salad with 1/2 tsp olive oil, balsamic vinegar and some feta or goat cheese or steamed veggies and some cottage cheese sometimes some rice and beans

Usually that adds up to 1500-1600 cal.
I adjust the amounts if my calories add up too fast (FitDay is great!!)

I also switch meals according to my workout schedule (before weights I have oatmeal and after a larger meal)

Once a week I have a cheat meal: some pizza or veggie burger (at Montanas), or a dessert.
I try to do it on my leg day or cardio/chest day

I still have some fat pretty evenly distributed on my legs (when I pinch the front of my legs you can see the lumpiness...yuck!) and some on my stomach too...legs are very stubborn though.

I'm open to suggestions :)

How tall are you?

edited to add:
In the winter/spring I make a lot of chili (with soy "meat", red perppers asnd the usual kidney beans) soups (not a "ceam" type though) and different mexican inspired dishes (lentils, black beans etc) with some brown rice.
Sometimes I make pasta (very little whole wheat pasta, lots of veggies) with tomatoe based sauces)