I've now been training steadily (abt 4 times a week) for a month now. And eating a bit healthier (still getting far too many carbs and weekends are always interesting :D)

Any estimates on body fat%? My gym only measures tricep body fat and to me it seems a bit high.
Any suggestions where to improve? I'd like to cut down on my thighs and strengthen my arms a bit as well.

What's "abt"? All body training?

Well, you're thin. So, I don' imagine that you are trying to lose weight here. What exactly are your goals? I would say start lifting three times a week and do HIIT cardio three times a week if you're not already. Keep reps @ 8-12 for sets. Do squats and Romanian Deadlifts as part of your routine.

You look good. From your post I think you are striving for more muscularity. No?

abt - about.

Goals - I want to drop body fat (especially on my bum :)) and build muscle. So really traying to watch the calorie count to ensure I don't lose muscle at the same time.

Would love to see a six pack properly (or as close to it as I can get) and get a bit of a cut showing. I've been told that it's hard to show definition without dropping the body fat.

Last measured bf on my tricep at gym. This was at 24.9%. I'm pretty sure it's not that accurate though (if it is then I've got a lot of work to do). I'm needing to get myself some calipers but none of the shops have any decent ones (the only one I've seen was cheap plastic and I doubt it would last very long). Otherwise 5"7; 61kg. Lifting three times a week. On the alternating days I'm running treadmill for 30mins, cycling and then training for a triathlon in early september. But generally only gymming 4x per week at the moment. This I want to increase to 5-6x per week.

Eating - getting 60/30/10 split at the moment, so I really need to drop those carbs. And I know I eat too many at night, but I try to save on cooking in the evenings for supper by rather cooking for lunches and snacks. Supper is 2 minute noodles, some veggies.

BF of 24.9% is considered 'normal' for females, though a bit close to the upper limit (there's a table at the bottom of this page: http://www.nutribase.com/fwchartf.shtml , note the differences between males and females). So you possibly don't have as much work to do as you may have thought :).

Oh, and, BTW, there's definitely an improvement there! I would say, good work, considering the short time!

Last measured bf on my tricep at gym. This was at 24.9%.

24.9 cannot be right... You'd have a belly then... Good improovement overall actually. Your abdominal area has quite a bit more definition, and you can tell you lost some weight in the hip area. Keep at it I'd say. Definetely do the Romanian Deadlifts that KT suggested that will hit your hams and glutes.

EDIT: I don't know that you will get a defined six pack like you see on guys but you can get the ab area looking really good. Check out Maya's journal and poke around some of her pics, shoot for that.

Thanks for the replies.

BF of 24.9% is considered 'normal' for females, though a bit close to the upper limit

Agreed, I reckon it's too close to that 25% limit. I'm definitely going to target to get to 18%. That would be awesome. But I'll just keep the measure constantly on the tricep (same spot each time) and then go for a full measurement when I start seeing more of a difference.

I still wonder how much more of a difference I would see if I were eating clean.

Any ideas where to go from here? At the moment I'm just going to and from gym and just counting calories. Not sure if I should be setting another target e.g. cutting / building muscle or what. If I want to see some cuts (like on my thighs and biceps) then what do I need to do?

Currently averaging 1400 - 1500 cals per day if making a concerted effort. Should I stick with this (getting my macros right).

As for the measurements, John Stone gave somewhere a link to a test, that sounds like a more precise one than what you describe:

http://www.healthcentral.com/cholesterol/home-body-fat-test-2774-143.html

As for the rest, I'm too much of a noob myself, to give any advice worth listening to :)

Definetely do the Romanian Deadlifts that KT suggested that will hit your hams and glutes.

Ya, I've been doing those for a couple of weeks now. You can really feel them working. I was stiff for about 5 days last week between leg sessions so I'm finally good to go tonight. :D

Check out Maya's journal and poke around some of her pics, shoot for that.

Her photos are really inspiring.

Kd1..

Agree with previous posters...You have a good physique...your proportion is good...I think your bf% is 22..LBW is 105# Fw is 29#..
You have some genetic advantage..

Now, the training program..unless you left out some details,I don't think that program is going to have you ready for a triathlon in September..

Now to the fat question..You should be eating 1800 cals of good clean food if you want the energy to train at higher intensity..a better dinner than noodles and no snacking late night..higher intensity training will cut fat 9 times faster than steady-state running..and get you in good shape for sports..2 days of intervals..in addition to your spinning..Rely on the training program to cut the fat and not some calorie restrictive dieting..

HR targets..80-90% on the intervals..75-80% on the steady-state..
Don't overdo the intervals..they can overtrain you..:tu:

You don't really have to lift heavy..just shoot for muscle tone..and work a wide variety of muscle...

Thanks for all the advice! I know that I shoot myself in the foot every night with poor eating and this is my major target improvement area.

My aim for the triathlon at the moment is to finish it. It's a sprint, so I'm hoping general fitness will get me to the end (250m swim, 10km cycle, 4km run). I've been really pushing on the running to be able to complete the 4km distance and have been mainly ensuring that I don't stress out a previous knee injury. So far, all is to plan and I'm able to run 5km in 34 mins for the first time ever!

Otherwise, with my training plan, I try fit in 12 mins of HIIT after a workout (on certain days tho, I just run out of energy after the weight training).

Any suggestions as to where my can training be improved? Jaybird, you suggested more interval training?
Mon: Back, biceps and HIIT
Tue: Running 35mins; Cycling 20mins - should I do interval on this?
Wed: Legs, abs
Thu: Spinning
Fri: Chest, shoulders, triceps and HIIT
Sat: Run and swim
Sun: Rest / Light walk

I have been wondering whether 1400 calories is too restrictive which could explain the snacking in front of the telly at night. I"ll see what I can do about improving the evening meals here. Thanks.

Kd1..

Thanks for fleshing in the training plan...things look quite a bit more favorable since you replied...

1..Yeah, you need more food...good food..2 fruits,lots of vegs..lean meat..dairy too..multi-vit/day..I was curious about the macros..they seem a bit off to me..is that P60,C30,andF10? If this is right,you need to get more carbs and fats..less protein..C50 and F20-25..

2..You may be getting enough intervals now with the spinning and the HIIT..

3..If the added food does not provide enough energy to get you through the training plan,then I would back off on the weight side for a month..You can do 2 workouts a week and maintain muscle..If you put more crosstraining in with resistance..that can build muscle too..during the cardio sessions..that can be short intervals on elliptical..As I recall you go to fully kitted gym..run up the crossramp setting..that works quads,hams,and calves..

The basics of the weight program look ok to me..you've got pulling,pushing,and legs..you need to vary those though atleast every 6 weeks..

I think you will be ready for the tri after all..:nod:

You need to be in a hard sweat for 60-90 minutes a week min..that can kindof tell you if you are getting enough training..I mean rolling sweat off the end of your nose..:lol:

fiber (I use flax seeds) will keep you feeling full between your last meal and bed. Just make into a powder to make the fibers more digestible and take it with some water.

hey....looks like you're doing great.

have you checked out any of chris carmichael's articles? he's lance armstrong's coach and has some stuff out there to help triathalon type folks.

here's one article: http://www.runnersworld.com/article/0,7120,s6-242-301--6686-0,00.html

also....are you wearing big fuzzy slippers in the second picture?

Taking a second look at your photos, I can clearly see a change in the definition of your abs.

You look good. You have a better body than a majority of the population. Just keep working at staying fit and getting stronger. The results you want will come.

:eek:


...umm


:drool:


Very nice. :tucool:

also....are you wearing big fuzzy slippers in the second picture?

Ummmm....no :D

Damn, thought I'd cut them out. Oh well. But hey, its still winter over here!

Ummmm....no :D

Damn, thought I'd cut them out. Oh well. But hey, its still winter over here!

:lol: awesome.

well, you gotta wear them in every photo you post now. it can be your trademark......

Kd1..
1..Yeah, you need more food...good food..2 fruits,lots of vegs..lean meat..dairy too..multi-vit/day..I was curious about the macros..they seem a bit off to me..is that P60,C30,andF10? If this is right,you need to get more carbs and fats..less protein..C50 and F20-25..


Hey, I meant to reply to this the other day...sorry!

Its actually C60, P30 and F10. Is that better then? Still worry the carbs are a little on the high side.

Been getting better these past two days at evening meals. Got rid of the biscuits in the house. So happier for that. Big push now for the triathlon. Running is already improving. Each treadmill session I've been increasing the distance and time. Now I'm trying to figure out how to get faster with 5km in say 30 mins without dying of a heart attack!

I'm now gonna ask a really dumb girly question...how do I include quotes from multiple responses in my one response? Is this using the button next to the quote button?

Hey, I meant to reply to this the other day...sorry!

Its actually C60, P30 and F10. Is that better then? Still worry the carbs are a little on the high side.

Been getting better these past two days at evening meals. Got rid of the biscuits in the house. So happier for that. Big push now for the triathlon. Running is already improving. Each treadmill session I've been increasing the distance and time. Now I'm trying to figure out how to get faster with 5km in say 30 mins without dying of a heart attack!

I'm now gonna ask a really dumb girly question...how do I include quotes from multiple responses in my one response? Is this using the button next to the quote button?

yep...the " with the + underneath it.

[quote=kd1;522718]Hey, I meant to reply to this the other day...sorry!

Its actually C60, P30 and F10. Is that better then? Still worry the carbs are a little on the high side.

Been getting better these past two days at evening meals. Got rid of the biscuits in the house. So happier for that. Big push now for the triathlon. Running is already improving. Each treadmill session I've been increasing the distance and time. Now I'm trying to figure out how to get faster with 5km in say 30 mins without dying of a heart attack!

quote]

Kd1..
If your energy level is good,those macros would take you through the race date..For longer term, they would not work for me..20 grms of fat in 1800 cals/day is pretty low...I would need about 40-45 grams since a lot of the good protein food sources have a bit of fat too..like lean red meat and dairy...I eat a lot of both and don't ever try to skimp on the cals...clean cals that is..

And Kd1...hide the biscuits..:lol:..Race date is approaching..:gl:

The biscuits are finally gone! (Well I did eat them, but I haven't bought anymore :D)

Weekend eating was a bit poor again. It was my birthday and I wanted to relax a bit. But I"m hitting this week properly now. I've added in some tuna into my afternoon meal instead of just a piece of fruit.

I'm sure my photos and measurements for the this month wont see nearly as much progress, which is disappointing, but does give me more fire to really commit to a change.

The biscuits are finally gone! (Well I did eat them, but I haven't bought anymore :D)

Weekend eating was a bit poor again. It was my birthday and I wanted to relax a bit. But I"m hitting this week properly now. I've added in some tuna into my afternoon meal instead of just a piece of fruit.

I'm sure my photos and measurements for the this month wont see nearly as much progress, which is disappointing, but does give me more fire to really commit to a change.


Hey Kd1

Reviewed the thread..it has become popular.(probably your photos :lol:)

Your plan to go for a "finish" in the triathlon is good..gives you a benchmark..

Would you post a review of the week's results of training this week..??
Any signs of overtraining? Sleeping well ?

Last week you were increasing stamina and run time..Is that still the case? Happy birthday and reaching the ripe old age of 26..:D

Regards,

Jaybird

P.S..Finished my current cycle on cardio crosstraining...Now I'm on a new one to improve swimming...gonna do me a triathlon too...but it will take me 'til Feb..to get ready..:D

Such is life when you're old....:lol:

Hey Kd1

Reviewed the thread..it has become popular.(probably your photos :lol:)

Ya, it took me a lot of convincing myself to post them. I'm really self conscious.

Last week you were increasing stamina and run time..Is that still the case? Happy birthday and reaching the ripe old age of 26..:D

Thank you. Getting over the hill and on my way towards 30 now! :lol:


Would you post a review of the week's results of training this week..??
Any signs of overtraining? Sleeping well ?

My training this week has been top notch (Except for Monday when I didn't train). I hit the gym on Tuesday hard with Back and Biceps and HIIT. Wednesday was legs and abs, no cardio b/c I usually have nothing left but jelly legs to work with after. The weather is finally warming up here so we decided to head off in the morning on Thursday for an outdoor run. Cracked 5km in 34min10sec, the same as the treadmill time, but I'm really chuffed cos the terrain was pretty up and down which is a far cry from the flat of the treadmill.

This morning tho I was a bit tired. Still went off to do my other upper body session (chest, shoulders, triceps HIIT), but my resting heart rate this morning was a little high - 100bpm rather than the usual 80bpm after getting ready to go to gym.

Either way, the triathlon is still happening. Looking forward to it, albeit a bit nervous.

Will post my finish stats on Monday. Gonna be awesome. Tonight I'm hitting the bed early cos I want to get in a decent night's sleep. (I have found that with more gym, I find it a little harder to fall asleep at night, but, I have a good deep sleep - not waking up as much).

Good luck with your triathlon triathlon training. Wouldn't mind seeing how you train for swimming...

Either way, the triathlon is still happening. Looking forward to it, albeit a bit nervous.


What are your distances you are going to be competing in for your triathlon? I have done a sprint tri before and training was pretty intense.

hey,

It really is a short one and is also an indoor triathlon:
4km run/10km cycle/250m swim

I'm sure that's manageable.

It's a pity, but we don't have too many triathlons in SA. I enter what I can find.

The swim is something that you must be ready for more than anything else. I have heard and witnessed that since the swim is first, your adreneline and nervousness can really sap your energy quickly. Being that the swim uses your entire body, it can really hurt you in the other 2 events. How often are you getting a chance to swim?

I don't think there is a need for you to be too self concious. I'll be posting pics this weekend. THEN we can talk about being self concious.

I've always wanted to do that Pick N Pay Cape Argus ride. Sounds absolutely huge! Unfortunately I'm in Cincinnati USA.

Good work. Keep it up!

jay.

Luckily the swim was last. As it was an indoor triathlon they don't want you getting the equipment too wet.

Managed to finish in a time of 52min33sec so I am really really chuffed. Nearly drowned though from chugging in a substantial amount of water on the swim...silly really...must remember that when my heart rate is racing at 170bpm I really need to do breast stroke and not freestyle with head under the water!!

As for the Pick n Pay cycle challenge...if you ever get the chance you must ride it! Haven't done it myself - yet - but it is on the plans! I do the equivalent race in johannesburg each year. I usually go for a finish, but this year I'm going for time. It's supposedly 94.7km but due to the changing of the finish area you typically end up cycling close to 100km. Gonna try for under 4 hours this year.

[quote=kd1;525948]Luckily the swim was last. As it was an indoor triathlon they don't want you getting the equipment too wet.

Managed to finish in a time of 52min33sec so I am really really chuffed. Nearly drowned though from chugging in a substantial amount of water on the swim...silly really...must remember that when my heart rate is racing at 170bpm I really need to do breast stroke and not freestyle with head under the water!!

Congratulations !! on the 52:33 triathlon...:D Probably should put that in your signature..a triathlete..

Take some time off and rest up properly...the training and event may have hammered your immune system a good bit..

It's good to sit down and make a lot of notes during the layoff for the future..

Best regards,

Jaybird

good job! doesn't sound like the fuzzy slippers slowed you down too much.

Luckily the swim was last. As it was an indoor triathlon they don't want you getting the equipment too wet.

Managed to finish in a time of 52min33sec so I am really really chuffed. Nearly drowned though from chugging in a substantial amount of water on the swim...silly really...must remember that when my heart rate is racing at 170bpm I really need to do breast stroke and not freestyle with head under the water!!

As for the Pick n Pay cycle challenge...if you ever get the chance you must ride it! Haven't done it myself - yet - but it is on the plans! I do the equivalent race in johannesburg each year. I usually go for a finish, but this year I'm going for time. It's supposedly 94.7km but due to the changing of the finish area you typically end up cycling close to 100km. Gonna try for under 4 hours this year.
Hey Kd1...

How is the recovery going? How are you feeling? I get a cold sore. Ha!

What is the strategy for the near term training program?

I may want to take a few ideas from it...I have gotten some good stuff from your posts before ...always looking for ideas..

Well, I carried on with training on normal on Monday - don't want to lose momentum now. But this morning I was really really feeling very tired and had a decent excuse of an early morning meeting to get to. So I haven't gymmed yet today. My plan is a light run this afternoon and then back on track by tomorrow.

I'm not sure now where to go with my training. I intend on doing lots of running to prep for a 5km race in middle October - which I'd like to finish in 30mins. Otherwise, I also need to focus on the cycling. Think I'm just going to be exercising outdoors now for a while so I do the right amount of hill training.

I've also now started a journal as a way to better track my progress. Hopefully will post some pics soon. Was thinking Monday, but that might be a bit too soon - starting the new job so have to get my laptop and all the usual access sorted out. Gonna be a mission.