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weavequeen83 
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 Posted: Jan 30 2013 at 8:23pm |
 Babygurl2012 wrote:
*sigggh* have to hop on computer to fix title typo :/
for starts......
What are you ladies squatting and what other exercises do u do with it (lunges, split squats, etc)
(ideally things that can be done on a smith machine, i dont have the upper body strength to lift more than like 70 lbs reliably  ) |
Are you squatting from the rack or putting a barbell on your shoulders from the ground?
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Talbott0330
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Posted: Jan 30 2013 at 8:29pm |
Well I do the squats, DL, hack squat, and hip thrust as a part of the HIIT (not at those max weights). I cant gain mass if I am only consuming 1700 cals a day. I have been at this for almost 11 months and I have only gained 2 inches on my butt and lost 3 off my waist. So I am certain with a reduced calorie diet I wont gain. I faced a plateau and I wasnt progressing in either direction, so I turned my focus to belly fat. I am more than open to suggestions, and if you think otherwise, I would be willing to try, but I feel like 2 inches in 11 months is not a great accomplishment and I busted my ass, literaly. SO i thought maybe if I lost all my fat, I could gain faster in the end.
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weavequeen83
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Posted: Jan 30 2013 at 9:04pm |
Talbott0330 wrote:
Well I do the squats, DL, hack squat, and hip thrust as a part of the HIIT (not at those max weights). I cant gain mass if I am only consuming 1700 cals a day. I have been at this for almost 11 months and I have only gained 2 inches on my butt and lost 3 off my waist. So I am certain with a reduced calorie diet I wont gain. I faced a plateau and I wasnt progressing in either direction, so I turned my focus to belly fat. I am more than open to suggestions, and if you think otherwise, I would be willing to try, but I feel like 2 inches in 11 months is not a great accomplishment and I busted my ass, literaly. SO i thought maybe if I lost all my fat, I could gain faster in the end. |
I would NOT stop lifting. Have you been running the same routine for 11 months?
When
you say you do HIIT with your lower body exercises, do you mean you run it as a
giant set (one after the other) until finished?
How
did you come up with the 1700 a day? Did you calculate this somewhere, or did
you just pick it and you've been eating at this number for a year? If you've
been eating the same intake for a year, you need to make some adjustments. As
you lose weight, you will need to consume less in order to get down to whatever
your desired weight is. Also, it's important to take breaks from this intake
from time to time and eat at your maintenance level (at least a week)
As far
as your diet goes, how are you measuring your food intake? Do you use cups and
spoons? I highly recommend getting a food scale and weigh EVERYTHING. Cups and
spoons can be inaccurate depending on how much you pack into it.
Bear
in mind also that we all lose weight differently. Belly fat for some is the
last to go when trying to lose. I had the opposite where I did lose in
my stomach faster then my lower half which frustrated the hell out of me. It
took MONTHS for me to see a change in my legs, however I never gave up on my
lifting routine and stuck it out.
Edited by weavequeen83 - Jan 30 2013 at 9:05pm
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Talbott0330
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Posted: Jan 30 2013 at 9:27pm |
A trainer at my gym who I am friends with suggested the 1700cal diet. I also researched it and decided to give it a go. I have only been doing that for about 1 week and half. Before that I would maintain a semi-clean diet of roughly 2000cal/day. He is the one who also suggested the HIIT training becuase he knows how much I hate cardio and he said that this would have better results and keep/build muscle mass. There are countless articles I have read on Bodybuilding.com about it as well. I do 10 sets of 10 with only 30 second of rest betweens sets. I spend about 1-2 minuets of rest and then on to the next excersize. So when I do squats, I do 100 squats at 185lbs instead of my max 225. Then I do my upper body circuits on alternate days. Belly fat seems to definitely be the last to go for me. My lower body has no fat and is exactly where I want it, I just want my glutes much bigger. Im all apple. I measure my food by serving sizes using cups/grams. getting a scale isnt out of the question for me, I would just have to get use to it. I might have to give it a go.
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sexyandfamous
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Posted: Jan 30 2013 at 11:24pm |
weavequeen83 wrote:
Hey!! I'm up to 300lb ATG  . . When hitting for reps I keep it around 225-250. This is more of a power squat (barbell on back) |
DAMN!  I have been lifting 92lbs thinking it was a lot and I don't even do ATG I do it like almost sitting down and then I back up again. I was reading a couple things I had written down before and I'm going to raise the weights I lift and do less repetitions, maybe 4x7 or something like that. I noticed my butt is getting harder and harder but not bigger and it's obvious what I am doing counter-productive.
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sexyandfamous
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Posted: Jan 30 2013 at 11:36pm |
I tried, in vain, to do sumo squats but I am 100% sure I was doing it wrong and I didn't want to hurt myself so I quit  I also squat with my legs together. After I am done with the smith machine, I sit on the abductor/adductor chair and I also do leg extension. And I also do abduction with a cable tied somewhere (in my gym they don't have the machine for that) but it's really hard for me and I can't stand up straight.
Edited by sexyandfamous - Jan 30 2013 at 11:36pm
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chrissypoo
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Posted: Jan 31 2013 at 8:06am |
weavequeen83 wrote:
chrissypoo wrote:
Darn I feel weak i here.. I'm stuck at 185 lbs squat, 4-5 reps at most ATG. I've been wanting to wait til I can do 8 full reps at 185 before I increase but I've been stuck for a while. =[
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Just keep at it! What other excercises do you do for your lower body? There are things you can do that can help with your squat and adding weight. |
I do deadlifts (not as heavy as my squats though, afraid of messing up my back), donkey kicks, barbell butt bridges, hip abductors, leg extensions, leg curls, leg press.
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weavequeen83
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Posted: Jan 31 2013 at 9:45am |
Talbott0330 wrote:
A trainer at my gym who I am friends with suggested the 1700cal diet. I also researched it and decided to give it a go. I have only been doing that for about 1 week and half. Before that I would maintain a semi-clean diet of roughly 2000cal/day.He is the one who also suggested the HIIT training becuase he knows how much I hate cardio and he said that this would have better results and keep/build muscle mass. There are countless articles I have read on Bodybuilding.com about it as well. I do 10 sets of 10 with only 30 second of rest betweens sets. I spend about 1-2 minuets of rest and then on to the next excersize. So when I do squats, I do 100 squats at 185lbs instead of my max 225. Then I do my upper body circuits on alternate days. Belly fat seems to definitely be the last to go for me. My lower body has no fat and is exactly where I want it, I just want my glutes much bigger. Im all apple. I measure my food by serving sizes using cups/grams. getting a scale isnt out of the question for me, I would just have to get use to it. I might have to give it a go. |
HITT is good. I do it a lot. I was confused on your previous post because I thought you were doing HITT with the weights. If you are doing HITT and lifting (or vice versa) I think you should break it up into two sessions, or do HITT on one day and lift on another.
Check
out this link - http://www.freedieting.com/tools/calorie_calculator.htm. It's a
site that I used to calculate my intake for fat loss/maintenance. I would put
your information in and eat to whatever your goal is.
Have
you switched up your routine at all?? What is your entire routine like during
the week?
I
would recommend upping the weight and droping the amount of reps you are doing for your lower body (if you are trying to gain some size). I would apply the same thing to when you are hitting your upper body. You can give the illusion of having a smaller waist by also filling out your upper body (if that makes sense)
Edited by weavequeen83 - Jan 31 2013 at 9:46am
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weavequeen83
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Posted: Jan 31 2013 at 10:19am |
Have any of you ladies heard of glute activation?? Please check out this article. It has A LOT of great information -
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weavequeen83
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Posted: Jan 31 2013 at 10:22am |
chrissypoo wrote:
weavequeen83 wrote:
chrissypoo wrote:
Darn I feel weak i here.. I'm stuck at 185 lbs squat, 4-5 reps at most ATG. I've been wanting to wait til I can do 8 full reps at 185 before I increase but I've been stuck for a while. =[
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Just keep at it! What other excercises do you do for your lower body? There are things you can do that can help with your squat and adding weight. |
I do deadlifts (not as heavy as my squats though, afraid of messing up my back), donkey kicks, barbell butt bridges, hip abductors, leg extensions, leg curls, leg press. |
If
you are afraid of hurting your back I would highly recommend getting a lifting
belt. You should use this when squatting and doing deadlifts.
Also,
check out this article. It talks about glute activation, and overall strengthening
your glutes. This will help with putting size on and also being able to up the
weight that you are using.
Edited by weavequeen83 - Jan 31 2013 at 10:22am
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