So, this body building goal of mine is a resolution I made for 2011. It was approximately the second week of January 2011 that I started lifting weights in a serious manner (6 nights a week, heavy weights, really going for it, eating more protein, etc).   That was just over 1 month ago.  I already see a lot of changes in my body.  I have some very nice shape in my arms and legs beginning (looks great when I flex, but not big enough to be visible all the time yet).  My abs are tighter and my butt is higher (although still got a long way to go).  Since I am 5’9″ and have always been a bit of a string bean (with boobs), and have a small bone structure, it’s going to take a lot of work to get muscle on my frame, from what I’m reading in the body building magazines and books.

I’m doing things that I would have never done as a swimsuit model in the past—I have more than doubled my caloric intake (gasp)!  In fact, I’m not even counting calories these days.  I am counting grams of protein.  Since I started out at about 122 lbs, I have started out aiming for 122 grams of protein per day, but I realize that I will have to aim for more like 130+ to really get serious muscle growth.  This is a real challenge.  I am eating all the time!  I always thought it would be great to get to eat all day long, but I was wrong!  It is a lot of work to make sure I eat every 2 hours or so.  If I don’t, I won’t be able to get enough protein for the day.  Here is an example of a days’ food for me:

***(By the way, everything I eat is organic. And, you may notice that there are no yummy high protein vegan fake meats made out of gluten in my diet.  Unfortunately, I have a sensitivity to gluten when it is removed from the wheat germ, so I tend to avoid it.)***

  • Breakfast (about 36  g protein): Smoothie with bananas, frozen blueberries, frozen peaches, frozen wheatgrass (about 1 oz), about 1 1/2 cups of soy milk (about 10 g protein), 1/2 scoop Vega Complete Whole Food Optimizer (6 g protein), 1 scoop Vega Sport Performance Protein (20 g protein).
  • Snack: 1 Handful of Peanuts (7  g protein)
  • Lunch (about 33 g protein): Lentils (18 g protein) and brown rice (5 g protein) with red peppers, mushrooms, onions and spinach.  With a glass of soymilk (about 10 g protein)
  • Snack (about 25 g protein): Cooked white beans (19 g protein per cup) pureed with garlic, olive oil and lemon juice into a dip or hummus. Spread on toasted high protein Kamut bread (6 g protein per slice)
  • Dinner: Taco salad with lots of veggies and mexican seasoned pinto beans (15 g protein per cup) on top.
  • After Workout/ Before Bed (22 g protein): Smoothie with banana, almond milk (2 g protein) and 1 scoop Vega Sport Performance Protein (20 g protein).
  • TOTAL: 138 grams of protein (I may have actually had more protein than that because my measurements are rough (especially when it comes to what is a handful of peanuts and stuff like that) and I also drink a little soymilk in my tea throughout the day (I didn’t count that because it is so hard for me to know how much I’ve consumed and I want to err on the side of getting more protein than I thought rather than less).

Also, I am lifting as heavy as I can every night at the gym.  I used to use lighter weights and just do lots of repetitions and I wondered why I wasn’t getting results (now I feel like “duh, why didn’t I realize that if I want the muscle to grow and be firmer, than it has to get stronger”.)  Now I’ve learned that I’ve got to increase the weight every time, to the point that I can only do maybe 6 or 8 reps.  I am also doing drop sets.  That is where you lift a really heavy weight that you can only lift maybe 3 or 4 reps and then, without resting, drop the weight to the next increment and lift as many as you can until you can’t lift it any more and your muscle is burning and you go “Ooooh, owweee” at the end.  Not so you’ve injured yourself, but so your muscle is saying “UNCLE” and there’s no denying it.  The day after that, I am a little sore in the muscle that I worked. It’s not so bad because I’ve been doing it for over a month now, so the soreness only lasts a day or so and it’s not that severe.  A month ago, when I first started this, I was unable to walk or raise my arm or get a good belly chuckle without some really ugly cursing. This intense soreness would last for days.  I began sitting in the Jaccuzzi at the gym or the spa (where I would also get a massage if I could stand it) with the jets blasting my sore muscles.  I have also become a worshipper of Tiger Balm, epsom salt baths, and the heating pad—although I must warn you not to fall asleep on top of the heating pad or you might get a nasty burn like I did, which is really not what you need when you’re already feeling like rigamortis is setting in to your muscles. Anyway, here is an example of a workout for me these days–although I work out different muscle groups every day and change up the exercises for each muscle group every work out so that I don’t let my body get “used to” any routine.  You’ll see what I mean as my blog entries continue and I post what I am doing.  But just for fun (and example), here’s the glute work out I did last night:

  • Glute Machine: 10 reps/100 lbs/4 sets
  • Seated Hamstring Curl: 10  reps/105 lbs, 10 reps/120 lbs, 10 reps/150 lbs>drop set to 15/105 lbs
  • Prone Hamstring Curl: 10 reps/50 lbs/ 4 sets
  • Leg Press Machine (one leg at a time): 10 reps/90 lbs, 10 reps/130 lbs. 10 reps/120 lbs, 10 reps/ 90 lbs
  • Squats with Dumbells: 15 reps/ 2-15lb dumbells/ 4 sets
  • Walking Lunges: 10 steps / 40 lb barbell/ 3 sets
  • Back extension: 10 reps /10 lb plate, 10 reps/25 lb plates/ 2 sets
  • Deadlift: 12 reps/ 45 lb dumbell/ 2 sets, 15 reps / 60 lb dumbell
  • Plie Squats: 12 reps/ 60 lb dumbell / 3 sets

I also did a little cardio on the elliptical machine for about 20 minutes with the ramp at the highest elevation (15) to give my butt a little something extra to think about before I go home.  Then, when I got home I did 20 squats with just my body weight as I drank my smoothie and prepared for my nightly epsom salt bath.

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