Want to look like Cathe...

[millalyte86]

Hi Guys! So heres my thing.. I am 22 y/o, 5'7, and about 152 lbs. I have very broad shoulders, am muscular, and tend to have more of a boyish figure (little boobs and my waist doesn't go in much lol). I also gain muscle pretty easily. I tend to carry extra weight mostly in my butt and backs of my legs but also a little in my lower abs.

Now that I gave you what was probably too much info on my body , I'll get to my question lol. I want to look like a taller version of Cathe. She has very toned arms, that 6 pack, and a nice perky butt. I WANT THAT! . I don't know the best route for me to take. Should I be doing more of a muscle building rotation with more heavy weight work, or a fat-loss rotation with more cardio? Any suggestions at all are appreciated . Let me know if you need more info. Thanks!!

Lauren

 

[lifeverlasting78]

Hi Lauren!
I think you should want to look like the fittest version of YOU! Wanting to look like someone else will a) never happen and b)make you miserable because you'll never quite get there! (but I do know where you're coming from about her super fit body!)

Now, I am not a fitness expert by any means but I've been around enough to know that if you want to tone up and not get "bulky", you should do lighter weights and more reps instead of heavy weights and fewer reps. Do you have any of Cathe's circuit DVD's? I would suggest starting there, it's a great mix of slimming cardio and toning weight work!

Good luck!

PS- Cathe came up with this rotation for me when I told her I wanted to tone up all over:

Week One:
4 Day Split in whatever order you want to do it in. Plus 10 minutes of Ab Hits after the 4DS Bicep and Tricep workout.


Week Two:
Mon...Pyramid Lower Body plus 30 minutes of Max Intensity Cardio (either step or hi/lo)

Tues...40 minute interval run

Wed....Pyramid Upper Body plus 30 minutes of Max Intensity Cardio (either step or hi/lo)

Thursday....off

Friday..... Imax two plus 10 minutes Ab Hits


Week Three:
4 Day Split in whatever order you want to do it in.....but do premixes that have longer cardio on them. Plus 10 minutes of Ab Hits after the 4DS Bicep and Tricep workout.


Week Four:
Mon...Pyramid Lower Body plus 30 minutes of a steady state run

Tues...KPC

Wed....Pyramid Upper Body plus 30 minute bike ride.

Thursday....off

Friday..... Imax the original plus 10 minutes Ab Hits

Hope this helps!

 

[SnideySpidey]

I always wanted to look like Denzel. Can someone help?

 

[fit_fairy]

Oh Denzel is hawt!!!

 

[millalyte86]

Hi Lauren!
I think you should want to look like the fittest version of YOU! Wanting to look like someone else will a) never happen and b)make you miserable because you'll never quite get there! (but I do know where you're coming from about her super fit body!)

Now, I am not a fitness expert by any means but I've been around enough to know that if you want to tone up and not get "bulky", you should do lighter weights and more reps instead of heavy weights and fewer reps. Do you have any of Cathe's circuit DVD's? I would suggest starting there, it's a great mix of slimming cardio and toning weight work!

Good luck!

PS- Cathe came up with this rotation for me when I told her I wanted to tone up all over:

Week One:
4 Day Split in whatever order you want to do it in. Plus 10 minutes of Ab Hits after the 4DS Bicep and Tricep workout.


Week Two:
Mon...Pyramid Lower Body plus 30 minutes of Max Intensity Cardio (either step or hi/lo)

Tues...40 minute interval run

Wed....Pyramid Upper Body plus 30 minutes of Max Intensity Cardio (either step or hi/lo)

Thursday....off

Friday..... Imax two plus 10 minutes Ab Hits


Week Three:
4 Day Split in whatever order you want to do it in.....but do premixes that have longer cardio on them. Plus 10 minutes of Ab Hits after the 4DS Bicep and Tricep workout.


Week Four:
Mon...Pyramid Lower Body plus 30 minutes of a steady state run

Tues...KPC

Wed....Pyramid Upper Body plus 30 minute bike ride.

Thursday....off

Friday..... Imax the original plus 10 minutes Ab Hits

Hope this helps!

Thanks for the help! I know I should wanna look like the best version of me. I used cathe's body as inspiration. But I know what you mean with gettin discouraged if I can't get there. Which I'm sure I never could. Cathe is a lot shorter then me and built very different. Thanks for posting the rotation!

 

[fit44]

Lauren,

To get shredded with a lot of muscle def, you need to reduce your overall bodyfat. It also depends on how much muscle base you have to begin with. You said you build muscle easy. It sounds like you have a good base. I'm guessing, Cathe is somewhere in the 11-12% bodyfat range.
It that is the look you're trying to achieve, you may find it helpful to read fitness journals from figure competitors on this site: http://figureathlete.com/ The women on that site are very helpful, and their journals are very interesting to read. They are an amazing group of women!

I personally have to work very hard to get my bodyfat in the 16-17% range. I do it for bathing suit season, but it is difficult for me to maintain year round. I walk around with around 20-21% during winter months. I have a softer look because of that.

Edited to add...You could also ask FitnessFreak for some guidance. I see her on this forum, and on the bodybuilding forums helping. She is the sweetest person!!!

 

[fit_fairy]

Personally, I wouldn't worry so much about BF% I would just go on how I look. There's just no terribly accurate method for testing BF% At least any that are cheap.

 

[fit44]

Personally, I wouldn't worry so much about BF% I would just go on how I look. There's just no terribly accurate method for testing BF% At least any that are cheap.

But if she is wanting a specific look, that is what she will need to do. Drop her bodyfat to get definition like Cathe. It is never 100% accurate, but you can get within a specific range.
If you can tolerate sitting through the entire video, this a good gauge on visual bodyfat estimates.

http://avidityfitness.net/2008/08/21/body-fat-percentage-how-correct-do-you-calculate/

 

[Tamrahan]

Lauren,

To get shredded with a lot of muscle def, you need to reduce your overall bodyfat. It also depends on how much muscle base you have to begin with. You said you build muscle easy. It sounds like you have a good base. I'm guessing, Cathe is somewhere in the 11-12% bodyfat range.
It that is the look you're trying to achieve, you may find it helpful to read fitness journals from figure competitors on this site: http://figureathlete.com/ The women on that site are very helpful, and their journals are very interesting to read. They are an amazing group of women!

I personally have to work very hard to get my bodyfat in the 16-17% range. I do it for bathing suit season, but it is difficult for me to maintain year round. I walk around with around 20-21% during winter months. I have a softer look because of that.

Edited to add...You could also ask FitnessFreak for some guidance. I see her on this forum, and on the bodybuilding forums helping. She is the sweetest person!!!

Fit44 got to say thanks for the link to this site. you posted in recently in another thread and I've been reading through all the articles and forums ever since. It is so informative.
Thanks again.

 

[fit_fairy]

But if she is wanting a specific look, that is what she will need to do. Drop her bodyfat to get definition like Cathe. It is never 100% accurate, but you can get within a specific range.
If you can tolerate sitting through the entire video, this a good gauge on visual bodyfat estimates.

http://avidityfitness.net/2008/08/21/body-fat-percentage-how-correct-do-you-calculate/

Yep, dropping body fat is what she needs to do. My point is I wouldn't worry too much about the numbers, because they just aren't accurate. People should go by how they look and how things fit.

 

[fit_fairy]

Forgot to add that 12% BF is considered essential BF for women. That is the amount of fat need to sustain and function. You get below that (and most never do, with the exception of bodybuilders for competition) and you start missing your periods, losing hair and become generally unhealthy.

 

[fit_fairy]

I guess I should add that there is nothing wrong with measuring your BF and using it as a guide. But it's kinda like the scale thing. You really shouldn't pick a "number" to strive for. You should be picking a look. Use the mirror to judge your results.

 

[fit44]

I guess I should add that there is nothing wrong with measuring your BF and using it as a guide. But it's kinda like the scale thing. You really shouldn't pick a "number" to strive for. You should be picking a look. Use the mirror to judge your results.

I follow John Berardi's guidelines and he recommends tracking bodyfat measurements with a caliper. It is a better gauge than the scale. Sometimes the mirror can be quite deceptive.
Women often think they look fatter than they really are. Sometimes women have bodyfat creep up on them because they don't see it in the mirror. I can't tell you how many times my caliper measurements get smaller, and the scale doesn't move an ounce.


My abs make an appearance around 16%. Not like Cathe's definition, but I can see the layers and veins
As I get older, I find it harder to walk around everyday under 20%.

Lauren,
You should take some time to read through the fitness journals. You will learn a lot. I know I have.
That forum has helped me define my goals. Anything is possible if you put your mind to it!


Tami,

I'm glad to hear you found that site as helpful as I have

 

[millalyte86]

Lauren,

To get shredded with a lot of muscle def, you need to reduce your overall bodyfat. It also depends on how much muscle base you have to begin with. You said you build muscle easy. It sounds like you have a good base. I'm guessing, Cathe is somewhere in the 11-12% bodyfat range.
It that is the look you're trying to achieve, you may find it helpful to read fitness journals from figure competitors on this site: http://figureathlete.com/ The women on that site are very helpful, and their journals are very interesting to read. They are an amazing group of women!

I personally have to work very hard to get my bodyfat in the 16-17% range. I do it for bathing suit season, but it is difficult for me to maintain year round. I walk around with around 20-21% during winter months. I have a softer look because of that.

Edited to add...You could also ask FitnessFreak for some guidance. I see her on this forum, and on the bodybuilding forums helping. She is the sweetest person!!!

Thanks for the link! I'll def check it out!

 

[millalyte86]

One more question relating to lowering body fat.. Anyone believe that one specific type of diet helps? Should I watch my carbs? I eat clean about 85% of the time. What do yous think? Thanks!

 

[shanihib]

Thanks for the body fat links!

This is exactly what I needed to be able to tell if my scale was telling me correctly where I'm at. I know I'm not 25% body fat from this... 18-21% is more likely (upper body is less than 18% and thighs are greater than 21%)... Oh to spot reduce! That is ok, with time, the thighs will get better.

 

[meowracer]

Several books are good- Burn the Fat, Feed the Muscle is quite popular - it is an online book. Also, New Rules of Weightlifting for Women has diet advice (diet as in eating, not going on a diet), as does Abs Diet For Women, and they have some simple recipes that are good. I am enjoying reading these books, and am learning quite a bit. Another book that I am enjoying is The Raw Food Detox Diet. It is not a diet (loose weight only) book but rather a lesson in how to eat -what foods to combine and which not to combine, and it isn't all about raw foods either. It is quite flexible.

 

[fit44]

One more question relating to lowering body fat.. Anyone believe that one specific type of diet helps? Should I watch my carbs? I eat clean about 85% of the time. What do yous think? Thanks!

Lauren,

Clean eating is necessary if you are trying to change your body composition.
I follow Precision Nutrition written by John Berardi. PN states you should be 90% compliant with clean eating. What that means is, you have 42 small meals a week, you get 4 small cheats a week. If you are 85% compliant, you shouldn't have a problem until you become pretty lean. At that point you will have to tighten up your diet to reach you final goal.
I take away all cheats when I'm under 20% bodyfat.

PN recommends fruit and veggies with every meal. Starches should be limited to a 2-3 hour post workout. That's just a general guideline/or starting point, then you adjust from there.
I carry my bodyfat in my lower body, and starches seem to effect my ability to get very lean. That's me though. Everyone is different! I eat one starch a day (post workout), and when I want to get super lean, I remove starches completely. I continue to eat my fruits and veggies !




I have Burn The Fat Feed the Muscle, it is worth reading too! Tom is making a hard copy of the book right now. It's going to be released January 09!

 

[fit44]

This is exactly what I needed to be able to tell if my scale was telling me correctly where I'm at. I know I'm not 25% body fat from this... 18-21% is more likely (upper body is less than 18% and thighs are greater than 21%)... Oh to spot reduce! That is ok, with time, the thighs will get better.

I know, spot reducing would be great! My waist gets very lean before my bottom half trims down. It stinks!
The scale is not a very good tool to measure body comp. Using a manual caliper give me a clue as to whether I'm gaining muscle /losing fat or worse..... gaining fat/losing muscle

 

[meowracer]

Cynthia - did you mean 42 small meals a week??? I read that very early this morning on my Blackberry before I was really awake. Drove my daughter to school, still thinking about 42 small meals a day. "How is that possible???", I asked myself. She must do nothing but eat all day long. I mean, I pondered this the entire drive. Got home and read it again to be sure I had read correctly, and read your other post so followed that link. He mentions 42 small meals a week. Whew - I felt better. I hope that you meant week and not day! The program sounds interesting. I have got to do something different. I don't eat enough and therefore, my hardwork will be for nothing much if I don't feed the muscles I am building.