Any body builders /strength trainers out there?

posted 3 years ago in Fitness
Post # 3
6158 posts
Bee Keeper
  • Wedding: October 2013

i strength train. i lift 2-3 times a week, depending what my schedule allows.

my trainer set me up with a routine, he said heavier weights in short time is more effective.

i agree and saw results immediately. i did body pump for so long and felt like it never got me anywhere.

i generally eat cleanly, following michael pollan’s guide to eating.

of course there are cheat days, especially when i have a long run or long bike ride

Post # 5
39 posts
  • Wedding: October 2015

Im addicted to weights… I lift 5 days a week, try to go heavier everytime.

Legs on Monday

Rest on Tuesday

Chest/Tris on Wednesday

Legs again on Thursday

Yoga on Fridays

Back/Bis on Saturday

Shoulders/Core on Sunday

I hate cardio so I find it really hard to do it in the gym.

Usually get my cardio in walking my dogs in the mornings.

My diet is 40% protein 40% carbs and 20% fat at around 1800 cals cause im trying to cut down my bodyfat. But i would usually eat alot more when trying to build muscle.

I eat clean most of the time, I do have one high carb day a week where I eat pancakes for brekkie and some popcorn in the afternoon, but other than that my diet is boring baked chicken breast, sweet potato, eggs and brocolli.

I must sound like some crazy bulky bodybuilder… But im not, promise!

Im training for my first bodybuilding comp (May 2014) in Bikini Division.

Post # 6
837 posts
Busy bee
  • Wedding: December 2014


I’m really getting addicted to weight training, at this point though, I haven’t gotten much into the free weight section of my gym, but I do hit the machines (at least) 4 days a week. Right now I’m on a three day roatting plan.

Day 1 – Shoulders, Chest, Triceps + 20-25 mins cardio

Day 2 – Legs, Glutes, Back + 20-25 mins cardio

Day 3 – Biceps, Core + 20-25 mins cardio

I’m going to be starting a new plan though at the beginning of July. Its a way more intense program, and I’m really looking forward to changing it up, because the one I’m doing now, is getting easier as time passes

Its going to be:

Day 1 – Chest, Shoulder, Triceps + 20-25 mins cardio

Day 2 – Legs + 20-25 mins cardio

Day 3 – Back, Biceps + 20-25 mins cardio

Day 4 – Core + 20-25 mins cardio

I’ve been going to the gym religiously for the past month (woot!) and I’ve already built what feels like a ton of upper body strength. My legs are also super defined.

I’m in the middle of trying to clean up my diet, I don’t have to do a major over-haul, but I do need to make some tweaks. Eating better won’t be 100% what I want until I move out of my parents house! lol

@ElovesJ:  How do you structure your meals?.. Like how did you come to find out what you need to eat? Right now I’m doing 1200 cals per day, I’m uning MyFitnessPal to keep track of it. Diet is my weak point (though, its probably not as bad as I feel it is – probably 80% clean), any suggestions are welcome! =)

Post # 7
660 posts
Busy bee
  • Wedding: April 2013

@Stephville:  Your new plan sounds awesome! I also am in the middle of trying to clean up my diet, but it’s hard. I have a much harder time with diet than I do with working out.

@nearlymarriedlass:  Some quick and dirty advice–

1. Do lots of squats and lunges. These make the body work a lot and you will see results faster.

2. Try to do “compound movements,” like a squat into a shoulder press, or a bicep curl into a shoulder press.

3. What @ajillity81: said about the heavier weights giving quicker results is true. Try to challenge yourself.

4. I would recommend buying a few sessions with a trainer so you can ask about some of this stuff above, and then do it on your own once you get the hang of it!

Strength training is so great. You will look and feel so good about yourself even if the process is painful during the session itself. The rewards come later and they are great rewards! You will start to crave it. I am at work right now and I cannot wait to get to the gym and do deadlifts!

Post # 8
837 posts
Busy bee
  • Wedding: December 2014

@mimi123:  I agree, I’m so commited to the gym I have NO PROBLEMS going, I actually can’t wait to get there after work, even though I have my dreaded “core” day haha.

As long as I’m aware of what I put in my mouth, its easier for me to keep my clean eating in check.. I can’t wait to move in with FI next year so I won’t have access to all the delicious yet oh-so-crappy foods my parents have in the house lol

Post # 10
39 posts
  • Wedding: October 2015

@Stephville:  Its just been trial and error with my diet, I’ve tried a few different macronutrient rations of Carb/protein/fat and I find a 40/40/20% split works best for me when trying to cut down on my bodyfat.

1200 calories is probably not enough food considering you work out 3 days a week with cardio! I would suggest working out your BMR and then your TDEE and try to hit a calorie goal that is above your BMR and below your TDEE for a healthy/safe weightloss diet (if weightloss is your goal!!)

This has some helpful info….

Post # 14
270 posts
Helper bee
  • Wedding: September 2011

Yep, I’ve started heavy lifting this year.


Monday is chest and triceps

15 reps by 4 sets for each

Chrst press currently 25 kg

Cable flues currently 8.25kg each arm

Elevated chest press currently 17.5 kg


Tricep push down using cable attachments currently 17kg

Overhead tricep extensions 12kg

Skullcrishers using preacher bar with 5kh added



Tuesday is legs and shoulders

 Squats in the rack currently 40kg plus bar

Leg press 85kg

Hamstring curls 25kg


Overhead shoulder press 9kg dumbells

Side raises 6kg

Front lifts with barbel 12kg

Thursday is back and biceps

lat pull downs 25kg

Cable row 17kg

dead lifts 50kh

Bicep curls with cable attachments 4kg each arm

 Hammer curls 6kg each arm

15’s with 12kg bar


My weights have gone up heaps. I try to lift as much as I can and once it’s not hard anymore, add some weight.



Just gotta work on the diet now so I can see the muscles I’ve built up! 


Post # 15
163 posts
Blushing bee
  • Wedding: December 2014

@nearlymarriedlass:  When I first started strength training I did Jamie Eason’s LiveFit. If you’re starting out I would suggest any of her training programs depending on your goals, you can get them free from 

Currently we can’t afford a gym so FI and I are doing a four day split with free weighingts, I have just started a full time retail job so no cardio just yet – but in the next few weeks I’m adding 15 minutes HIITs a day. 🙂 My meal plan isn’t great at the moment:

Meal 1: protein shake + oats

Meal 2: chicken breast + vegetables

Meal 3: protein shake + fruit

Meal 4:chicken breast + vegetables

Post # 16
6812 posts
Busy Beekeeper
  • Wedding: June 2014

I would check out Jamie Eason’s Live Fit Trainer on  That site has a ton of workouts!

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