First of all, I have to explain the photo.  As a stand up comedian, I can’t get past how funny inner and outer thigh machines are–I literally want to just sit there and giggle the whole time I’m doing it.  And what’s even funnier is when you see a guy checking you (or another girl) out while on these machines.  I mean, really.  There is just no end to the hilarity of being female.  Because we carry our body fat in our hips, we get in the goofiest poses to work out.  OK, enough silliness, let’s get back to the big subject of bulking up over the winter…

For anyone who has ever seen me, the idea that I could ever get “bulky” may seem laughable. This is true for most women (regarding muscle, not fat, unfortunately).  We just don’t have the testosterone to really get bulky muscles.  Even after years and years of body building, the steroid-free female body builders are still not all that bulky looking (especially when they aren’t flexing).  But I am still working on “bulking up” because this phrase, in reference to body building, simply means putting on more muscle—which will actually make you look more svelt–weird huh?  But that’s what I’m going to be doing now, during the winter months.  I have only been body building since last January, but through my experience I have learned that winter time (when you are wearing more clothes) is the best time to focus on eating lots of protein and lifting lots of heavy weights, and that summer (when you are in a bathing suit in public) is the time to do more cardio.  Not that you don’t lift weights and eat protein in the summer and not that you don’t do cardio in the winter, you just emphasize certain things more during certain times.

For instance, this summer, I was doing about 20-30 minutes of cardio following every 45 minute weight work out.  And, recently, I’ve been doing 30 minutes of cardio and 1 hour of weight training on alternate days, with a rest day between each 2 day split.  Now, I’m going to reduce the cardio even further for a little while and do 1 hour weight work outs with short (10-15 minutes) of cardio on off days.  Since my cardio will be for a shorter duration, I will try to amp up the intensity on every other cardio workout and do sprints or plyometrics (there are some good DVDs out there on this) or I may even try Zumba, it looks like fun, why not? As long as my body’s never done it before, it’s likely to be a challenge in some way, which is what I want.  The point is to never let your body or mind get bored with your workout.  Keep changing it and keep trying new and different things to keep challenging yourself!

OK, so here’s my leg workout from last night (weight was not my max because legs were tired from gardening for 7 hours yesterday—next workout the weight will be higher and the reps will be lower):

  • leg press: 12 reps/150 lbs, 12 reps/170 lbs, 12 reps/190 lbs
  • outer thigh Roc It machine: 10 reps/34 lbs X 4
  • inner thigh Roc It machine: 12 reps/45 lbs X 4
  • leg curl Roc It machine: 12 reps/115 lbs X 2, 12 reps/97 lbs
  • leg extension: 12 reps/130 lbs X 3
  • calf press Roc It machine: 15 reps/342, 15/376 X 2
  • ab rocker: 33 reps, 33 reps, 34 reps

And here’s what I ate yesterday (LOTS of vegan protein for muscle growth):

  • Breakfast (35 g protein): smoothie with 2 cups soy milk (14 g protein), 1 banana, frozen blueberries, 1 Tbsp glutamine, 1 1/2 scoops Whole Foods brand chocolate soy protein (21 g protein)
  • Snack: handful of walnuts (15 g protein and lots of omega 3s)
  • Lunch (39 g protein): Soup with 1 cup green lentils (18 g protein), 1 cup red quinoa (15 g protein), 1 cup cooked spinach (6 g protein), and 1/2 yellow onion, slow simmered in purified water with lots of spices (oregano, basil, garlic powder, lemon pepper, mustard powder, cumin, and coriander)
  • Snack: Builder’s Bar (22 g protein)
  • Dinner (54 g protein): 2 cups Kamut spirals pasta (40 g protein) with 3 vegan meatballs (9 g protein), tomato sauce and 1 cup broccoli (5 g protein) with lemon juice and lemon pepper.
  • After workout (28 g protein): 2 cups soy milk (14 g protein) with 1 scoop Whole Foods vanilla soy protein powder (14 g protein)
  • Total 183 grams of protein for the day!!!

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