Hi

Thought id say hi.
Im 38 , female, been weight training for a few years on and off. The past three months i have been concentrating on my nutrition and working really hard with my weights and ensuring that im using the heaviest for the rep range that im using.

I am really interested in getting into competition although aware that im probably a year out from being anyware close to being ready. Really need some help because i dont know where to start.

  

Read a lot of info on forums and newsletters but sometimes it can be confusing. Below to a gym that is probably not all that supportive or encouraging.
Currently weight train,doing a three day split, boxercise twice per week when able to and some cardio. Any suggestions more than welcome and appreciated.

Welcome to the boards

Post your diet from when you eat to how much you drink!
There is some good help on here and some good pro's like PJ who never mind helping out.

If you really want this..you can do it

Thanx Tankuk


Here is info

Diet , this is what i try and do and have been doing for the last three weeks. Its a cutting diet as my bodyfat is 21.5%
5ft 11ins
weight 152lbs. (oh and im 38 - am i too old?????

Diet looks something like this.


Monday - No carbs
Tuesday - High carbs (clean foods)
Wednesday - No carbs
Thursday - Low carbs
Friday - No carbs
Saturday - High Carbs
Sunday - Low carbs

Going to give this plan a go for three weeks, not normally prepared to give things ago as i like to keep results consistent and not waste time.

Protein will be eggs, chicken and tuna (tuna wasnt on the plan but its cheap and i cant always afford to buy heaps of chicken.
Carbs, will depend on which day im on, low carbs day x3 pieces of fruit, with carb meals, wholewheat pasta, or rice, corn and peas, oats.
Veggies will be broccoli and salad greens.


weight training looks like this.

Chest / Back
Bench dumbell press x3 sets 10 reps
Bent dumbell row x 3 sets 10 reps
Knees on bench press ups 3 sets max reps
Wide grip Pull downs x3 sets 10 reps
Pullovers x3 sets 10 reps

Shoulders / Triceps / Biceps

Lateral superset(x12 front x12 side x 12 rear) x3 sets
Seated Barbell Press x3 sets x10 reps
Ball combination (rotate and press in a plane with feet on floor and chest on ball ) x3 sets x10 reps
Bench dips x3 sets 15 reps (or max
Rope extension x3 sets x10 reps
Biceps e-zbar (21s) x3 sets
Straight Bar curls 3 sets x6-8 reps

Leg Day
Dumbells / Sumo squat x3 set x10 reps
Lunges with weights x3 sets 16-26 reps
Roundhouse side raises x3 sets 16 - 26 reps
Hamstring Machine curl x3 sets x 10 reps
Leg Extensions x3 sets x10 reps

I dont drink alcohol...... at all....sorry but its true. Only drink black coffee, no fizzy drinks. Cant always do whey protein as im a single mum and on a tight budget.
If anyone can re-stucture this if its not ideal for my goal then would be grateful. Need all the advise that i can get. I just need the best road to start on............ Jo

Carb rotation is great for fat loss, but you still eat carbs you just have high and low days etc. Going zero carbs is not the way to go for fat loss while maintaing muscle mass. 21.5% body fat is good for a femal BB. If you paost some pics we can help you more.

PJ

Hi pj

dont do zero carbs, I love my porridge and soya and linseed bread too much... lol .. cant post any pics at the moment. Need to build more muscle though or get more muscle definition and def  need to lose some bodyfat.

Well i still need some help if anyone is willing. My goal is that in a years time i have a body worthy of competing. The two pics were taken a couple of weeks ago and the only ones that i have at the moment.

def going in the right direction jo. theres potentional. from little i can see your bf is low. but you really should flex those biceps if your gonna go to the trouble of taking a pic. get some proper ones taken theres so nothing to be ashamed of.

i would imagen its probaly easyer for a woman to do well in the sport than a man due to less compertion??? you tell me guys?

Well lets face it.. male competion is steroid use.. least most this competion you wouldnt have to use it..

Still know alot of females take the stuff but thats not for what competion you wana enter..anyway offf track there.

Your looking good and lean and deff on track. With your diet in track and training in gear you will get where u want if you want it. its all down to will power..and those who say you cant do it to telling them to f off and do it anyway.

Thanx guys

will take some "proper pics" when i have got more to show. As for telling people to f off, i already did that. The guy at the gym that i use is a nob, he either turns up late for my one to one sessions or i dont get any response for something i see as an achievement.  

When i first started i couldnt do one chin up which he thought was funny. After a while of training i had another go and managed three i was well chuffed, him no way all i got was "is that part of your programme" the same when i tried a heavier weight on bench press.
So before christmas he got ditched whether he likes it or not, at the end of the day hes not going to help me get to my goal, so he had to go.  

hehe good going kick a** girl

pmsl thats harsh

how is that harsh.

I always thought that if you had any ambition in life you surronded yourself with people who are positive and encouraging.

Or is it a bloke thing.  

i surpose i would do the same....

....it i had the balls!!

Starting the new year. Well i ate more than i had planned to over xmas.  
I kind of wonder if i let myself off a bit due to the fact that i knew the aim of the game this year is to work my butt off from the get go so that i can reach my goals.


I have a new weights programme to work with and i cant wait to get back in the gym today   .

meh i done the same and sucks. tho its now the new year and its time for gym so kick some a** jo