Fitness Freak

>I use ON 100% Gold Standard chocolate protein powder. It has
>no artificial sweeteners or sugar in it. This is the
>breakdown:
>
>130 calories
>1.5 g. fat
>24 g. protein
>5 g. carbs
>
>I put 1 cup of water with 1 cup frozen strawberries in it.
>Sometimes I use frozen blueberries, pineapples, banana's or I
>mix them up.
>
>You probably should use two scoops of your when you drink it
>after you workouts.


Hi Debbie,

I was wondering why you think I should use two scoops of my whey protein instead of one? Thank you.
 
Thanks for your response. Will any brand of BCAA do or is there a specific brand you recommend?

Also, will Plyometrics help gain muscle or is it just for cardio?
 
{b]Happy mom of 3[/b] - I buy the BodyTech kind from the Vitamin Shoppe. I'm sure other brands are just as good so I don't think it really matters which you buy. Plyometrics are more cardio but can also help tone and define muscles. Not build.
 
Hi Debbie,

I have cut down my cardio (running most of the time) to 3 times a weeks instead of 6 times a week. My question is, I'm burning over 500 calories when I run, is that to much for what I'm trying to achieve? I would like to build some muscle mass, sculp, define but still look lean. I like my muscles to pop up like Cathy looks in the Gym Style back, shoulders, and biceps. Enjoy the rest of your days off and have a great weekend!

Lourdes
 
I think you should be good as long as you are eating enough to continue to build your muscles. That should give you a good balance of what you are trying to do.
 
Hi Debbie,

I have been doing my gym style for a week now, going into my second week. I do the gym style legs on Wednesday and than on Thursday I run my 6 mile run. I should be ok doing ths? I was quite sore mostly on my calves but I was ok running. I tell you I didn't think my calves where going to get that sore, I thought I give my calves a good workout myself, boy was I wrong. Thanks Debbie.


Monday: Chest & Bis (Gym Style)
Tuesday: Cardio (run 6 miles) Abs
Wednesday: Legs (gym Style)
Thursday: Cardio (run 6 miles & abs)
Friday: Back, Shoulders, and biceps (Gym Style)
Saturday: Run & Abs
 
Hi Debbie,

It's me again. If you don't mind me asking what times do you eat your meals both for cardio days and weigh training days. Do you also have a protein shake before when you do cardio? Have a great evening>


Lourdes
 
Lulu, if it doesn't bother you to run after a leg workout, then keep it as is. I find I need a day of rest between my leg workout and my cardio. That's why my leg workout is always the day before my rest day. Do what feels right for you. I know what you mean about your calves. Every time I do GS legs calf work or 4DS calf work, I'm sore in the calf area for at least a week.

On cardio days I don't have anything before my workout. I workout first thing in the morning and I do cardio fasted. I have a protein shake right after. With weight training I'll have my shake a half hour before training and then right after training or within a half hour.
 
Good morning Debbie,

Is the Gym Style serios for building, strengh, or endurance? Also I know you recomended Slow and Heavy, Pure Strengh, what about 4 day split? Once I have all this workout vidoes would I incorporate them in with a rotation or would I just use them individially like I do Gym Style and Cardio? What would give me the best results? Thanks Debbie.

Lourdes
 
Debbie. I'm totally confuse! When doing Gym Style Legs it's seems more of a cardio workout reps are kinda high. Will I still increase muscle mass with Gym Style Legs? Sooooooooooo Confuse!
 
If you want size on your legs you'll probably need to do maybe higher weights, longer rests and lower reps then what GS Legs does. Most women don't want to build their legs, they want them to be defined and toned. GS Legs is ideal for that goal.

You can use any of the series in one rotation like GS or you can mix them up. Like say do GS the first week, S&H the second, 4DS the third and so on. I like sticking with two series with every 4 week rotation. So for instance I would do GS for Weeks 1 & 3 and S&H with Weeks 2 & 4.
 
>If you want size on your legs you'll probably need to do
>maybe higher weights, longer rests and lower reps then what GS
>Legs does. Most women don't want to build their legs, they
>want them to be defined and toned. GS Legs is ideal for that
>goal.
>
>You can use any of the series in one rotation like GS or you
>can mix them up. Like say do GS the first week, S&H the
>second, 4DS the third and so on. I like sticking with two
>series with every 4 week rotation. So for instance I would do
>GS for Weeks 1 & 3 and S&H with Weeks 2 & 4.


Thanks for your patience Debbie. For my 2pm snack I tipically would have a fruit, you recomended I added some protein like chikcen or tuna. Could I do one hard boil egg and the fruit? Thank you.

Lourdes
 
Hi Debbie,
Jumping in again for another question. I have gained a lot of strength in all areas, except for the shoulders. I've been stuck at 15's forever. Do you think I should up the weight- maybe to 16's or 17's and try to do maybe 5-6 reps for 4 or 5 sets? - right now I'm doing 3 sets of 8 using 15 lbs.

Thanks for your help.

Nicole
 
What exercise? If it's for overhead presses then yes, by all means go heavier and just do as many reps as you can. This will build strength and muscle. If it's lateral raises, be careful with going heavy on those, you can easily tear your shoulder muscle.

Any compound exercise for shoulders, like overhead dumbbell presses, overhead barbell presses and upright rows are exercises you should try to go a bit heavier on but only do as many reps as you can do them with good form. Once your form suffers, stop.
 
Good morning Debbie,

Hope you had a great weekend. I have been doing the heavy weights working one muscle once per week and have cut my cardio down to 3 times a week and eating 7 meals a day and have incorporated the protein drinks. I'm a little confuse because it almost seems though my muscle are shrinking and looking flat instead of adding some lean muscle mass. Is this normal? Someone point out that what I'm experiencing is that I have lost some fat and that's why they look leaner. The thing is I'm not seeing any definition and what I had is kinda disapearing. What could I be doing wrong? Am I soppose to be gaining weight when trying to add muscle? I notice yesterday when I whent to purchase my protein powder there was a whey protein powder that was called weight gainer it had over 500 calories. Also do you take creatine? I hope I'm not to confusing I'm just a little fustrated because I feel like I'm loosing all the muscle fiber I had work so hard for. Hope you can help!

Lourdes
 
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