Workouts to BUILD MASS

When I first started weight training I was totally clueless on knowing what exercises to do, but I quickly found out and will share it with my fellow skinnys! :)

When you workout you must alternate your muscle days. YOU CAN NOT WORK OUT RANDOM MUSCLES EVERYDAY. Like anything else, you need a plan. Carry a journal so you don't forget! My journal saves my life! Without it I am just another confused skinny at the gym.

GO IN WITH TUDE. "I got my journal so you can't mess with me!"
Anyway...here are my workouts....

MONDAY & THURSDAY

BACK:
Pec Deck 3x8
1 arm DB row 3x8
Seated Row 2x8
Bentover BB row 2x8
Lat Pulldown 3x10,8,6

BICEPS:
Barbell curl 4x8,8,6,4
Close grip preacher curl 3x10
Hammer Curls 2x10
Incline DB curl 2x10
Concentration Curl 2x10

LEGS:
Squats 5x10,8,8,6,4
Leg extension 3x12
Leg curl 3x12
Leg Press 3x12
Calf raises 4x12

TUESDAY & FRIDAY

CHEST:
Bench Press 4x10,8,8,6
Incline BP 3x8,8,6
Decline BP 3x8,8,6
Pec Deck 2x10
DB Pullover 2x10

TRICEPS:
Tricep Extension 4x10,8,8,6
Tricep Pullover 3x10
Tricep Floor Dips 3x10
Tricep Bench Dips 3x10

SHOULDERS:
Machine Press 3x10
Military Press 4x10
Lat DB raise 2x10
Front raise 2x10
Upright Row 2x10
DB shrugs 2x10

**Always going up at least 2lbs in weight each set :)

Reps and Sets?

I get this question so much...

How many reps and sets should I do and why does it matter?

First off, it does matter. The amount of reps and sets you do determines what kind of work out you are getting. You also need to remember the amount of weight is just as important.

Here is the breakdown:

Light weight, High reps, High sets: TONE
Heavy weight, Medium reps, Low sets: BUILDING
Medium weight, Medium reps, Medium sets: REMAIN CONSTANT

You need to decide what you want and then stick with it! If you go into the gym without a journal than you are defeating the purpose. KNOW what you are going to do BEFORE you do it!!!

For us skinny chicks we need to do HEAVY weight, MEDIUM reps (8-12), and LOW sets (2-4).This will help us GAIN MASS!!

You can't tone and build mass at the same time. I suggest building mass for 10-12 weeks and toning for 4-10 weeks. Switch off with this. The two do not go hand in hand.

Tomorrows Post: My weight training routine!

Meal Plans

Skinny girls can get away with eating ANYTHING. That is what destroys us. The fact that we can eat whatever we want without gaining weight is hurting us from the inside rather than the outside. Even though we should not eat everything in sight, it doesn't mean we should be watching what we eat. THIS is a NO-NO for skinny girls.

Meal Plan Rules:
Eat controlled portions
Never ignore a craving
Never skip a meal
Eat until you are full
Eat as soon as you feel hungry and stop when you are full
Eat 6 meals a day
Always carry a snack!!!
Eat a light snack before bed time
Never limit yourself to what you can and cannot have unless you have an allergy.
NO FAT FREE ITEMS

and most importantly....

NEVER GO ON A DIET!!

Example Meal Plan:
Morning: Wheat mini bagel with cream cheese and Water
Snack: 6-12 Peanut butter crackers
Lunch: Chicken Alfredo w/ Broc, Water, and 2 Ego Waffles w/ butter
Snack: 2 Nutrigrain Bars
Dinner: 6-8oz Meat, Mac and Cheese, White Rice, and Water
Snack: Ice cream/Peaches/Bagel/Cereal

Example Protein Shake after Workout:
Chocolate Soy Milk- Cover up to the blades of blender
1-2 tbsp of natural peanut butter
1 tsp of all natural honey
Half a Banana
ICE
2 scoops of protein of choice (I use EAS protein for women. Comes in a purple and white container at Kroger)


Happy eating :)

$$$ Mula Baby

Bikini competitions can get expensive. The suit, tan, heels, hair, makeup, and protein can really add up. Sometimes you have to find your way around the really expensive things and just rock the stage with what you have.

Try a fundraiser at a local gym! Most people will find it inspiring that you are competing in a bikini competition and will want to help out if given the opportunity. I raised $120 in fundraising at my workplace. This helped buy my suit and heels!

The tanning seems to be the most expensive. If you get the professional spray tan at the competition it will be around $120. I was shocked by this. I decided to start tanning at my local salon for $27.00 unlimited. I will then get a spray tan the day before my competition for $40. A tan is a tan, right?

Here is the average pricing:
Suit- $100.00
Heels- $55.00
Tan- $200.00
Protein/Supplements- $100.00
Makeup/Hair- $90.00
NPC Card- $100.00
TOTAL: $645.00

My pricing so far:
Suit- $70.00
Heels-$50.00
Tan-$67.00

 

Protein- $25.00
Hair/Makeup- $20.00
NPC Card- $100.00
TOTAL: $312.00

SAVING $333.00!!!
(Not including Fundraiser)

Do your best to look great on stage, but don't overwhelm yourself. The judges are looking at YOU and YOUR BODY, not how your suit is or what tan you got.


Suit: www.suitsyouswimwear.com ($70.00)
Heels: www.sinfulshoes.com ($50.00)

Rules of the Gym

Oh the gym. Many things run through my head at the gym...

Who's watching me? Am I doing this right? Do I look bad? What if someone is laughing at me? What is she doing over there? Why are they starring? What if I can't lift this weight? How do I work this machine?

I hope I am not the only one who goes through this, but there is one thing I have learned through this journey that I need to share...

No one is watching you. You probably aren't doing it right. You look just fine. No one is laughing at you. She has no idea what she's doing. They are starring because you are sexy. You might not be able to lift the weight. Figure it out.

There are no rules to the gym. It is all trial and error. Keep in mind that at some point everyone was clueless. It takes practice and motivation to succeed.

 

                                                        Peace, Tranquility, Rest, & Bliss

Halfway Progess Pictures!

Today marks one month until my competition! I have made a lot of progress within the last 4 weeks and I am excited to see where I end up. Something you have to keep in mind is that it takes your neurological system about 6 weeks to train and strengthen your muscles, but you will not see improvement in your mass until after the 6 weeks of training. So I have to wait 1 and a half more weeks until I will start to physically build muscle fast!

Halfway Progress Pictures:

Training Schedule and Timeline (Photos)

Training Timeline
Started training: August 27th, 2012
Competition Date: October 27th, 2012
Weeks of Training: 9 weeks
Completed so far: 4 and a half weeks
Left to go: 5 weeks
Starting weight: 102 lbs
Progress weight: 107 lbs (September 27th, 2012)
Goal weight: 110 lbs

Training Schedule
First 4 weeks of training-
Monday: Chest, Triceps, and Core
Tuesday: Biceps, Back, and Core
Wednesday: REST
Thursday: Shoulders, Forearms, and Core
Friday: Legs, Calves, and Core
Weekend: Core and Rest.

Last 5 weeks of training-
Monday: Biceps, Back, Legs, Calves, and Core
Tuesday: Chest, Triceps, Shoulders, and Core
Wednesday: REST
Thursday: Biceps, Back, Legs, Calves, and Core
Friday: Chest, Triceps, Shoulders, and Core
Weekend: REST

PROGRESS PHOTOS:
Taken August 27th, 2012:

Skinny Girl Strong

I have signed up to compete in my first fitness bikini competition in October. I am starting this blog to record my progress as I start training. Unlike most people, the unique thing about my journey is that I am trying to gain weight. We hear so much about the struggles of being overweight and how everyone envies the women that can eat their weight in food and not gain a pound. Well, I am one of them. I can tell you that living "the dream" is not easy. Maintaining a healthy weight has always been a struggle in my life and I have constantly been pushed to gain 5-15 pounds. Let's just say, IT IS NOT EASY. The grass is always greener on the other side.

I know there are other women out there like me and I want to dedicate this blog to them. So if you are known as the twig and want to change that, then this is the blog for you!

Future Posts:
Exercise Plans
Meal Plans
Encouragement
Fitness and Health Tips
Cool Information