Athletic 21/F UPDATE

[Kyndle]

I got my bodyfat, BMI and measurements taken today.

Last month I was at 20% body fat.

This month I am the tiniest I've ever been. Even when I was playing basketball, running track, and playing college softball.

5'2'' 120lbs
My bodyfat is 19.2%
BMI = 21.9
R arm = 10 L = 10.5
hips = 24
waist = 23.5
chest = 34
R thigh 21.5 L = 21
butt = 35

I spoke with a trainer at my gym and he told me that with these numbers(I'm going to continue to lower my bodyfat) to be able to clearly see my muscles w/ out flexing I should be building. He told me to do a 10 10 8 6 4 2 1, and I should be working out my muscles more than once a week. I'm so confused, since everyone has thier own opinion of what you should be doing. Do you think I should build? Or stick with my 4 day split w/ circiut of 3x15.?

He also told me I wasn't getting enough protien. I eat 50-60g/day. ??

[johnny_on_the_spot]

the question is not whether you should keep building or not, it is what goals do YOU want to achieve by going to the gym? also, do it for yourself, not for other people.

if you know what you want out of this then i think the advice everyone gives you will have a lot more meaning

as for the protein, i know i eat about 1 gram for every lb i weigh, im not sure if that is the same for women as men

[Kyndle]

I'm not working out for anyone other than myself. I wouldn't lol. I want to keep losing fat and I'm more focused on my physic rather than strength. I want to look Very fit and toned. I'm just unsure how to get there, but I'll figure it out soon.

[gYmgIrL]

Exactly what JOTS said! Besides if you're goal is the just get thinner, and this is working, dont fix it until its broke!

and by broke I mean plateau!

You know what I mean.

CONGRATS ON LOSING THE BODY FAT!!! You kick ass!!! You have the tiniest waist ever!!! And bum!! I hope you're stoked with how you look!

[Kyndle]

You're too sweet. But my butt really is big. Maybe it doesn't sound big, but on me it is. It's the second thing pple notice about me.

[johnny_on_the_spot]

Originally Posted by Kyndle

You're too sweet. But my butt really is big. Maybe it doesn't sound big, but on me it is. It's the second thing pple notice about me.

dare i ask what the first is?

[Kyndle]

Lol my face!

[Kyndle]

That better be number 1!

[johnny_on_the_spot]

Originally Posted by Kyndle

That better be number 1!

i wouldnt know, ive never met or seen you, so it is a little hard to judge from over here...

[Insex]

Originally Posted by Kyndle

You're too sweet. But my butt really is big. Maybe it doesn't sound big, but on me it is. It's the second thing pple notice about me.

That's because you played softball! All the softball players I know have big butts!

[Carnitas]

Originally Posted by Insex

That's because you played softball! All the softball players I know have big butts!

I beg to differ. My ex girlfriend played softball...no ass.

[RageAgainstAge]

Originally Posted by Kyndle

He told me to do a 10 10 8 6 4 2 1, and I should be working out my muscles more than once a week. I'm so confused, since everyone has thier own opinion of what you should be doing. Do you think I should build? Or stick with my 4 day split w/ circiut of 3x15.?

Hi Kyndle,
Just a quick clarification, is 10 10 8 6 4 2 1 the rep range that this trainer recommended? So, he wants you to a 1 rep max as part of your routine?

[Kyndle]

Yes, that is what he recommended. But, what I'm doing now is working. Maybe I'll lift heavier for my legs b/c they are at a semi-plateau.

[Mr. Stone]

Originally Posted by Kyndle

You're too sweet. But my butt really is big. Maybe it doesn't sound big, but on me it is. It's the second thing pple notice about me.

Damn near perfect dimensions and she's bitching about her butt being big.

I'll never understand women...

You're doing great. 1 rep max during a working set doesn't make any damn sense to me, though.

[RageAgainstAge]

Interesting. I wholeheartedly endorse training heavy, but doing lifts in the 2 and 1 rep range is NOT good advice except for very specialized training. Even powerlifters rarely do 1 rep maximums as part of their training.

For building muscle, there is no reason to go below 5 reps. Some would argue that 5 is still too low and is more for building strength as opposed to muscle size and shape. But, even 5 reps means a heavy weight so if you are doing squats for legs, for example, your form needs to be impeccable or you risk injury. Until you have the form of the exercises nailed, which a good trainer should be able to coach you on...or there are resources here if you have questions, my opinion is that it is better to stay with higher reps (8-12 range), maintain perfect form and work hard.

If what you are doing is working stick with it. Ultimately, if you want a higher level of muscularity then you will need to focus on building muscle. It is very hard to lose weight and build muscle at the same time. You are right...there is no shortage of advice and "experts". So, in order to keep it simple, keep doing what you are doing if it is working for you until you get to a bodyfat level that you reasonable happy with (is anybody ever truly happy with theirs. Then , check the "Best Of" section and read up on the full body workout. It is straightforward, lets you build muscle and means you are not in the gym everyday if you don't want to be.

[Kyndle]

I want to set a body fat goal, but I don't know what reasonable. is 15% nice and lean for a girl?

[RageAgainstAge]

I found the information below on a medical website so I can only assume it is accurate. Now, of course, your "ideal" and theirs differs since you are already below 20% (assuming your measurement was accurate...bodyfat is not easy to measure).
Just a couple of comments;
- For men, the six pack doesn't start to show until about the 8-10% level. During competitions it is quite a bit lower to show off muscularity.
- women's breast tissue is comprised of mostly fat which is why most competitors and fitness models have implants. They have the incredible abs but they lose their curves up top.

Also, let the mirror be your guide as opposed to a firm BF% target. But, 15% does seem like a resonable number.

Average American Female...............................32%
Ideal Female............................................ ........22%
Average Anorexic Female................................10%
Gymnast, Racquetball players..........................15%
Athletic Females........................................... ...16-20%

[Italianangel]

Originally Posted by Kyndle

I got my bodyfat, BMI and measurements taken today.

Last month I was at 20% body fat.

This month I am the tiniest I've ever been. Even when I was playing basketball, running track, and playing college softball.

5'2'' 120lbs
My bodyfat is 19.2%
BMI = 21.9
R arm = 10 L = 10.5
hips = 24
waist = 23.5
chest = 34
R thigh 21.5 L = 21
butt = 35

I spoke with a trainer at my gym and he told me that with these numbers(I'm going to continue to lower my bodyfat) to be able to clearly see my muscles w/ out flexing I should be building. He told me to do a 10 10 8 6 4 2 1, and I should be working out my muscles more than once a week. I'm so confused, since everyone has thier own opinion of what you should be doing. Do you think I should build? Or stick with my 4 day split w/ circiut of 3x15.?

He also told me I wasn't getting enough protien. I eat 50-60g/day. ??

IMO - I would take in at at least 120 gm protein per day, 40 grm at most per sitting and yes I would stick with your circuit plan for a month THEN maybe look at straight building sets for a spell with some additional cardio activity.
Linda

[Italianangel]

Originally Posted by Kyndle

I want to set a body fat goal, but I don't know what reasonable. is 15% nice and lean for a girl?

Yes, I avg that off season and my pack always shows.

[Italianangel]

Originally Posted by RageAgainstAge

Average American Female...............................32%
Ideal Female............................................ ........22%
Average Anorexic Female................................10%
Gymnast, Racquetball players..........................15%
Athletic Females........................................... ...16-20%

These figures medically are always conservative, they don't fit with todays women, the fit athletic ones............