This is an amalgamation of my love for fashion and my journey to looking fierce both in the gym and out of it.
Fitness / Nutrition Info
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It’s the new year and I know tons of people are starting new journeys to improve themselves, especially in areas of health, nutrition, and fitness.
When it comes to these things, there’s a bit of a learning curve and it takes a lot of trial and error before you figure out how to separate fact from fiction and what works best for your body.
That being said, I’ve compiled a list of things I wish I had known when I was just starting out:
1. Working out 6-7 days a week means nothing if I’m not eating to meet my goals.
2. My body doesn’t need to eat every 3 hours, nor does my metabolism rev up from doing so.
3. Knowing how to cook makes everything 10x easier.
4. The exercises I hate doing are the ones I need to focus on the most.
5. It’s always worthwhile to ask someone more experienced and knowledgeable for help, but only after doing some research on my own.
6. More is not always better (and most of the time isn’t).
7. Protein and dietary fat are the key to diet satiety.
8. If I can consistently come into the gym and train 6-7 days a week without rest, I am not training hard enough.
9. Maintaining is not progressing - If the scale isn’t changing, my measurements aren’t changing, and I’m not making PRs, I am at a standstill and need to change something asap.
10. Shape magazine is mostly worthless. Women’s Health is a bit better and Men’s Health is the best.
11. Tricep kickbacks are worthless. CGBP, overhead press, dips, and LTEs are infinitely better.
12. Cardio will not lead to fat loss if I am not eating at a deficit.
13. “Eating healthy” will not lead to fat loss if I am not eating at a deficit (darn it). But regardless of the scale, I do feel better when I pay closer attention to eating habits.
14. A food scale is a cheap and worthwhile investment.
(feel free to reblog and add your own!)
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Photo reblogged from postgrad fitness
At least I am at a healthy weight but I’m not in shape at alk
healthy weight but still a little dough-y
So, this isn’t nearly as outrageous as some other height-weight charts I’ve seen (Seventeen magazine, I’m looking at you) but I still call bullshit.
Health nor fitness is something that can be measured on the scale.
(Source: fitnessforever19)
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Barbell Bench Press
- 45 lb x 5 reps
- 65 lb x 5 reps
- 85 lb x 3 reps
- 95 lb x 1 reps
- 105 lb x 1 reps
- 115 lb x 5 reps
- 115 lb x 5 reps
- 115 lb x 5 reps
- 115 lb x 5 reps
- 115 lb x 5 reps
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Standing Barbell Shoulder Press (OHP)
- 65 lb x 10 reps
- 65 lb x 10 reps
- 65 lb x 7 reps
- 65 lb x 3 reps
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Dumbbell Bench Press
- 25 lb x 10 reps
- 25 lb x 10 reps
- 25 lb x 10 reps
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Lat Pulldown
- 60 lb x 10 reps
- 70 lb x 10 reps
- 70 lb x 10 reps
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I earned 1273 points for my workout on Fitocracy!
Barbell Squat +857 pts
- 45 lb x 5 reps (+46 pts)
- 95 lb x 3 reps (+52 pts)
- 115 lb x 2 reps (+50 pts)
- 135 lb x 2 reps (+58 pts)
- 165 lb x 1 reps (+57 pts)
- 175 lb x 1 reps (+61 pts)
- 190 lb x 1 reps (+68 pts)
- 205 lb x 1 reps (+75 pts)
- 210 lb x 1 reps (+78 pts)
- 210 lb x 1 reps (+78 pts)
- 210 lb x 1 reps (+78 pts)
- 210 lb x 1 reps (+78 pts)
- 210 lb x 1 reps (+78 pts)
Romanian Deadlift +259 pts
- 45 lb x 10 reps (+43 pts)
- 120 lb x 10 reps (+72 pts)
- 120 lb x 10 reps (+72 pts)
- 120 lb x 10 reps (+72 pts)
Weighted Hyperextension +30 pts
- 10 lb x 10 reps (+10 pts)
- 10 lb x 10 reps (+10 pts)
- 10 lb x 10 reps (+10 pts)
Stair Machine +127 pts
- 0:20:00 (+127 pts)
Think you can beat me, or want to comment?
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I earned 1338 points for my workout on Fitocracy!
Barbell Squat +907 pts
- 45 lb x 5 reps (+46 pts)
- 95 lb x 5 reps (+65 pts)
- 135 lb x 2 reps (+58 pts)
- 165 lb x 1 reps (+57 pts)
- 175 lb x 1 reps (+61 pts)
- 190 lb x 5 reps (+124 pts)
- 190 lb x 5 reps (+124 pts)
- 190 lb x 5 reps (+124 pts)
- 190 lb x 5 reps (+124 pts)
- 190 lb x 5 reps (+124 pts)
- volume/intensity day weights are getting a bit too close. decreased working sets today by 5 to get some more contrast the first 3 sets of these sucked balls. I haven’t been lifting in the mornings regularly and I forget how much more warm-up I need for my hips/hamms to feel a-okay. it’s also star
Weighted Glute Hamstring Raise +390 pts
- 10 lb x 10 reps (+130 pts)
- 10 lb x 10 reps (+130 pts)
- 10 lb x 10 reps (+130 pts)
Weighted Hyperextension +30 pts
- 10 lb x 10 reps (+10 pts)
- 10 lb x 10 reps (+10 pts)
- 10 lb x 10 reps (+10 pts)
Cycling (stationary) +11 pts
- 0:09:00 (+11 pts)
Think you can beat me, or want to comment?
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Barbell Squat +747 pts
- 45 lb x 5 reps (+46 pts)
- 95 lb x 5 reps (+65 pts)
- 135 lb x 3 reps (+69 pts)
- 165 lb x 1 reps (+57 pts)
- 185 lb x 1 reps (+65 pts)
- 195 lb x 1 reps (+70 pts)
- 205 lb x 1 reps (+75 pts)
- 205 lb x 1 reps (+75 pts)
- 205 lb x 1 reps (+75 pts)
- 205 lb x 1 reps (+75 pts)
- 205 lb x 1 reps (+75 pts)
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Romanian Deadlift +248 pts
- 45 lb x 8 reps (+41 pts)
- 115 lb x 10 reps (+69 pts)
- 115 lb x 10 reps (+69 pts)
- 115 lb x 10 reps (+69 pts)
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Stair Machine +127 pts
- 0:20:00 (+127 pts)
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I earned 815 points for my workout on Fitocracy!
Barbell Bench Press +516 pts
- 45 lb x 5 reps (+46 pts)
- 65 lb x 5 reps (+53 pts)
- 85 lb x 1 reps (+33 pts)
- 95 lb x 1 reps (+36 pts)
- 105 lb x 1 reps (+38 pts)
- 115 lb x 1 reps (+41 pts)
- 125 lb x 1 reps (+44 pts)
- 130 lb x 1 reps (+45 pts)
- 130 lb x 1 reps (+45 pts)
- 130 lb x 1 reps (+45 pts)
- 130 lb x 1 reps (+45 pts)
- 130 lb x 1 reps (+45 pts)
Standing Barbell Shoulder Press (OHP) +278 pts
- 45 lb x 5 reps (+64 pts)
- 55 lb x 3 reps (+55 pts)
- 65 lb x 1 reps (+40 pts)
- 70 lb x 1 reps (+41 pts)
- 75 lb x 5 reps (+78 pts)
Dips - Triceps Version +21 pts
- 6 reps (+6 pts)
- 8 reps (+9 pts)
- 6 reps (+6 pts)
Think you can beat me, or want to comment?
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I earned 1550 points for my workout on Fitocracy!
Barbell Squat +1003 pts
- 45 lb x 5 reps (+46 pts)
- 95 lb x 5 reps (+65 pts)
- 135 lb x 3 reps (+69 pts)
- 165 lb x 1 reps (+57 pts)
- 175 lb x 1 reps (+61 pts)
- 185 lb x 1 reps (+65 pts)
- 195 lb x 5 reps (+128 pts)
- 195 lb x 5 reps (+128 pts)
- 195 lb x 5 reps (+128 pts)
- 195 lb x 5 reps (+128 pts)
- 195 lb x 5 reps (+128 pts)
Weighted Glute Hamstring Raise +390 pts
- 10 lb x 10 reps (+130 pts)
- 10 lb x 10 reps (+130 pts)
- 10 lb x 10 reps (+130 pts)
Weighted Hyperextension +30 pts
- 10 lb x 10 reps (+10 pts)
- 10 lb x 10 reps (+10 pts)
- 10 lb x 10 reps (+10 pts)
Stair Machine +127 pts
- 0:20:00 (+127 pts)
Think you can beat me, or want to comment?
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I earned 1220 points for my workout on Fitocracy!
Barbell Bench Press +642 pts
- 45 lb x 5 reps (+46 pts)
- 65 lb x 5 reps (+53 pts)
- 85 lb x 3 reps (+49 pts)
- 95 lb x 1 reps (+36 pts)
- 105 lb x 1 reps (+38 pts)
- 115 lb x 3 reps (+60 pts)
- 110 lb x 5 reps (+72 pts)
- 110 lb x 5 reps (+72 pts)
- 110 lb x 5 reps (+72 pts)
- 110 lb x 5 reps (+72 pts)
- 110 lb x 5 reps (+72 pts)
Standing Barbell Shoulder Press (OHP) +494 pts
- 45 lb x 5 reps (+64 pts)
- 55 lb x 1 reps (+37 pts)
- 60 lb x 1 reps (+39 pts)
- 65 lb x 10 reps (+86 pts)
- 65 lb x 10 reps (+86 pts)
- 65 lb x 5 reps (+73 pts)
- 65 lb x 2 reps (+50 pts)
- 65 lb x 3 reps (+59 pts)
Lat Pulldown +84 pts
- 90 lb x 10 reps (+28 pts)
- 90 lb x 10 reps (+28 pts)
- 90 lb x 10 reps (+28 pts)
Think you can beat me, or want to comment?
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I earned 1190 points for my workout on Fitocracy!
Barbell Bench Press +616 pts
- 45 lb x 5 reps (+46 pts)
- 65 lb x 5 reps (+53 pts)
- 85 lb x 1 reps (+33 pts)
- 95 lb x 1 reps (+36 pts)
- 105 lb x 1 reps (+38 pts)
- 115 lb x 2 reps (+50 pts)
- 110 lb x 5 reps (+72 pts)
- 110 lb x 5 reps (+72 pts)
- 110 lb x 5 reps (+72 pts)
- 110 lb x 5 reps (+72 pts)
- 110 lb x 5 reps (+72 pts)
Standing Barbell Shoulder Press (OHP) +490 pts
- 45 lb x 5 reps (+64 pts)
- 55 lb x 3 reps (+55 pts)
- 65 lb x 10 reps (+86 pts)
- 65 lb x 7 reps (+81 pts)
- 65 lb x 3 reps (+59 pts)
- 65 lb x 6 reps (+78 pts)
- 65 lb x 4 reps (+67 pts)
Lat Pulldown +84 pts
- 90 lb x 10 reps (+28 pts)
- 90 lb x 10 reps (+28 pts)
- 90 lb x 10 reps (+28 pts)
Think you can beat me, or want to comment?
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I earned 1322 points for my workout on Fitocracy!
Barbell Squat +956 pts
- 45 lb x 5 reps (+46 pts)
- 95 lb x 5 reps (+65 pts)
- 135 lb x 3 reps (+69 pts)
- 165 lb x 2 reps (+71 pts)
- 185 lb x 1 reps (+65 pts)
- 195 lb x 5 reps (+128 pts)
- 195 lb x 5 reps (+128 pts)
- 195 lb x 5 reps (+128 pts)
- 195 lb x 5 reps (+128 pts)
- 195 lb x 5 reps (+128 pts)
Weighted Glute Hamstring Raise +366 pts
- 10 reps (+122 pts)
- 10 reps (+122 pts)
- 10 reps (+122 pts)
Think you can beat me, or want to comment?
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I earned 1087 points for my workout on Fitocracy!
Barbell Bench Press +579 pts
- 45 lb x 5 reps (+46 pts)
- 65 lb x 3 reps (+43 pts)
- 85 lb x 2 reps (+41 pts)
- 95 lb x 1 reps (+36 pts)
- 105 lb x 1 reps (+38 pts)
- 115 lb x 5 reps (+75 pts)
- 115 lb x 5 reps (+75 pts)
- 115 lb x 5 reps (+75 pts)
- 115 lb x 5 reps (+75 pts)
- 115 lb x 5 reps (+75 pts)
Standing Barbell Shoulder Press (OHP) +436 pts
- 45 lb x 5 reps (+64 pts)
- 55 lb x 3 reps (+55 pts)
- 65 lb x 10 reps (+86 pts)
- 65 lb x 10 reps (+86 pts)
- 65 lb x 6 reps (+78 pts)
- 65 lb x 4 reps (+67 pts)
Lat Pulldown +72 pts
- 60 lb x 10 reps (+22 pts)
- 70 lb x 10 reps (+24 pts)
- 80 lb x 10 reps (+26 pts)
Think you can beat me, or want to comment?
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I earned 1162 points for my workout on Fitocracy!
Barbell Squat +762 pts
- 45 lb x 5 reps (+46 pts)
- 95 lb x 5 reps (+65 pts)
- 135 lb x 3 reps (+69 pts)
- 165 lb x 3 reps (+84 pts)
- 175 lb x 1 reps (+61 pts)
- 185 lb x 1 reps (+65 pts)
- 190 lb x 5 reps (+124 pts)
- 190 lb x 5 reps (+124 pts)
- 190 lb x 5 reps (+124 pts)
Weighted Glute Hamstring Raise +366 pts
- 10 reps (+122 pts)
- 10 reps (+122 pts)
- 10 reps (+122 pts)
Weighted Hyperextension +32 pts
- 10 reps (+10 pts)
- 10 reps (+10 pts)
- 25 lb x 10 reps (+12 pts)
Stretching +2 pts
- 0:05:00 (+2 pts)
Think you can beat me, or want to comment?
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I earned 1420 points for my workout on Fitocracy!
Barbell Squat +994 pts
- 45 lb x 5 reps (+46 pts)
- 95 lb x 5 reps (+65 pts)
- 115 lb x 5 reps (+75 pts)
- 135 lb x 3 reps (+69 pts)
- 155 lb x 3 reps (+78 pts)
- 175 lb x 1 reps (+61 pts)
- 185 lb x 5 reps (+120 pts)
- 185 lb x 5 reps (+120 pts)
- 185 lb x 5 reps (+120 pts)
- 185 lb x 5 reps (+120 pts)
- 185 lb x 5 reps (+120 pts)
Weighted Glute Hamstring Raise +390 pts
- 10 lb x 10 reps (+130 pts)
- 10 lb x 10 reps (+130 pts)
- 10 lb x 10 reps (+130 pts)
Weighted Hyperextension +36 pts
- 25 lb x 10 reps (+12 pts)
- 25 lb x 10 reps (+12 pts)
- 25 lb x 10 reps (+12 pts)
Think you can beat me, or want to comment?
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I earned 974 points for my workout on Fitocracy!
Barbell Bench Press +591 pts
- 45 lb x 5 reps (+46 pts)
- 65 lb x 5 reps (+53 pts)
- 75 lb x 5 reps (+57 pts)
- 85 lb x 3 reps (+49 pts)
- 95 lb x 1 reps (+36 pts)
- 105 lb x 5 reps (+70 pts)
- 105 lb x 5 reps (+70 pts)
- 105 lb x 5 reps (+70 pts)
- 105 lb x 5 reps (+70 pts)
- 105 lb x 5 reps (+70 pts)
Standing Barbell Shoulder Press (OHP) +307 pts
- 45 lb x 5 reps (+64 pts)
- 55 lb x 10 reps (+81 pts)
- 55 lb x 10 reps (+81 pts)
- 55 lb x 10 reps (+81 pts)
Lat Pulldown +74 pts
- 70 lb x 10 reps (+24 pts)
- 75 lb x 10 reps (+25 pts)
- 75 lb x 10 reps (+25 pts)
Stretching +2 pts
- 0:05:00 (+2 pts)
- LB is still pain city right now. Slow and steady… :-/
Think you can beat me, or want to comment?
