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About stubborn_girl

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  1. Hi fellow rebels, I‘m getting really frustrated at this point. After 1.5 years of not getting my ass from my couch to start training again I finally managed to stick to NROL4W. Til March when my gym closed. It opend again in July. I was sick of doing Stage 1 again and bought Strong. Which I did til last week. When my gym closed again. :( I really really need a well balanced programm without Equipment. And I can‘t find anything that fits. Too many jums and lunges and my knee hurts, not enough booty, ab and back strenght and my neck gets cranky.
  2. @Defining Thank you! Thats the best advice ever and I don't know why I didn't think of this myself I've read the article and know I'm trying to put together 2-3 workouts that I'm gonna love. Without exerices I dread, without exercises I can't do due to health issues. Perfect! The NROL4W book has a great selection of exercises sorted by body part. I'll see how this goes and let you know if it did work.
  3. Thank you. Just to make it clear: it's not too strenous so that I have to have a break every few weeks. It's mostly loosing my motivation, business trips etc. that comes in the way. And yes, doing some weight lifting is good for my upper body, but not too much weight. I've got some herniated discs at my cervical spine, so DL and Squat (even heavy) is fine as long as I build it up slowly in small steps.
  4. Hi there, just a few words about my background. I used to do a lot of martial arts for 11 years til 15 months ago. I had to stop cause I head health issues (herniated discs). Until then I used to do some bodyweight exercises and hit workouts during summer and some running an weight lifting during winter (1-2 times a week) on top of my 3-5 martial arts courses per week. For the last year I struggled a lot with finding something else to do. I need some sort of weight lifting to stabilize my discs. And I need some sort of cardio simply cause I feel better if I do some ru
  5. I have to eat every three hours to stop me from snacking and binging late. It helps a lot to have my last planned meal around an hour before bedtime so I dont get hungry before going to sleep. for me thats dinner, for you it could be a late snack. like veggies, cottage cheese or something like that.
  6. I eat veggies too with " Kräuterquark" to dip it (think that is curd cheese with herbs and onion). I have 1 slice of whole wheat bread with a tbs curd cheese and 1 tsp jam before workout. Sometimes I eat just plain cottage cheese. Or I'll make a bunch of protein pancakes and take one or two with me (works if you have a fridge at the office - they consist of protein powder and eggs) There are a lot of recipies for homemade protein balls. Usually protein powder with nut butter and chocolate or something. Using google will give you tons of recipies
  7. I would avoid those bars. There heavily processed, have lots of additives and artifical sweeteners. Just not an healthy option. You can use them as an "emergengy snack" when you can't have any other snack at all. like when Travelling or going on a hike for several as. I had trouble getting enough protein too. How much do you wanna eat? I switched to a caloric deficit last week but still manage to get over 100g of protein every day. My day looks like this Breakfast 7 am / ~ 35 g of protein - cup of coffee - 1 slice whole wheat bread with
  8. They don't. I bought some I searched through the SS-Forum and the book to see when to introduce Power Cleans.Rippetoe suggests for women not doing Power Cleans until they can DL at least 200 lbs. PC should be around 35% of your DL, and if those 35 % are less then the olympic bar plus some plates, you can't do PCs. Sounds reasonable to me. My gym doesn't have bumper plates nor platforms. But I will try to incorporate Power Cleans. They look like fun plus some explosiv power would be useful for martial arts. As for rows... don't like them. Never have. I think in the beginning stabi
  9. Without reading anything but your first post. I know what you mean. Weight lifting helped me tremendously with my body image. I had (and sometimes still have) problems here too. I think I'm squishy and have too much fat at some parts of my body. But it's all just in my head. Lifting helps me. It not only helps me towards that physique I'm after. Few weeks after I start lifting I can see my body more the way it is and love myself for what I am. Not hate me for what I'm not. Don't know if thats a hormonal thing. But never got that effect from cardio, no matter how much I ran.
  10. Don't overtrain your abs. Strong abs need a strong back for balance. As others have said, it's simply a matter of low bodyfat - and genetics. You don't have his genetics, so even if you train your abs a lot and reach a loooow bf, you still won't look exactly like bruce lee.
  11. I would suggest trying a yoga class if you can make that happen. Increased my flexibility a lot! Going there 1-2 times a week since January. Didn't realize I have tight hips before When I started I could just touch the floor wih straight legs and now I'm not far away from being able to touch my knees with my forehead. And I can do a solid headstand for over a minute, just for the record. If I can't get to yoga class, I have 2 DVDs for pratice at home (yogaworks - good stuff). But I would highly recommend to see a yoga teacher for at least 4-5 sessions before beginninh practice at home.
  12. Thanks. So I read Starting Stength while lying in bed for the last 8 days. And decided to try it. Maybe it was a sign from the weight liftig gods that I should start another program [emoji6] I will take it slow with progression. i won't compromise on form. Was injured several times in the last years - don't need any more of this. @Discon No, usually I can't take a video. No tripod and afraid some bro might step on my phone if I leave it on the floor. But a friend of mine trains at the same gym, I may see hin on Sunday occassionaly. I'll ask hin to make a vid, even if that seems str
  13. Hi there! First the necessary information according to this forum: Fitness Goals Exercise Preference I want to lift heavy. So I choose 5x5 as a starting point. Have the app and done 2 workouts last week before getting sick (tonsillitis) - still need to rest, no training, lots of meds. Current Physical Stats female 32 169 cm (is this 5'5"??) 63 kg (139 lbs) 25 % bf according to navy tape method and handheld measuring thing in my gym) Previous Training History tried a lot over the years -
  14. Thank you all. I'm not very comfortable in my body at 25% bf. I would like to get "lean" again (meaning: looki g like 2 years ago - good nutrition, weight lifting). But most of all I wanna gain strenght and I hope everything else will fall into its place if I start eating right and lifting heavy. I just wanns eat a light deficit - but can't decide how many calories that shoukd be. And I'm afraid of gaining any more fat than I already have if I eat to much. According to this scooby-thing, my TDEE is about 2450 kcal. so I'll try to eat ~15% l
  15. Hi there! I haven't been here for a loooong time. Work got in the way of Lifting as well as an neverending bladder infection and a devastating breakup. But I start to feel better. And starting Lifting again last week. I can't describe how good this feels after all I had going on those last months. As all I was eating since my beakup was either crap or nothing at all - combined with insane amounts of alcohol and sleepless nights. So I had to get my diet back on track to see results while lifting. Used MFP before and liked it. I started tracking everything I put in m
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