New Goals

Now that my photo shoot is over and I’m somewhat settling back into life in the United States (although I am currently awaiting yet another big transition in life), I think it’s time I set some new goals for myself.  I think it’s very important for me to continue setting goals so that I can map out a plan for myself to stick to.  I can’t just wander aimlessly through a diet and training program.  I need a solid plan with a final goal.  Unfortunately, I’m horrible at setting concrete and measurable goals in regards to my body.  I don’t care how much I weigh and I don’t know how many inches I want to add or lose in certain places.  I like to just work with what I see in the mirror.  Numbers are irrelevant to me unless they are calories.

So what are my goals?  Well, I’ve decided that I want to build my shoulders and glutes a little bit more.  I really like broad, nicely capped shoulders.  I think they are an immediate signal to strangers that you put extra work into your physique.  And regarding the glutes, who doesn’t want an amazing badunk-a-dunk?  I notice that whenever I diet down my butt gets a little bit flat, so the only cure for that is more muscle!

These goals are going to require a surplus in calories and some extra heavy lifting.  Thus, I’m going to have to say bye-bye to abs for a while.  It’s really hard to willingly give something up that you worked so hard for.  During this mini-bulk/recomp I’ll probably put on a little bit of fat, but that’s the price I’ll have to pay for more muscle.  Once I’m happy with the amount of muscle I’ve put on or I’m fed up with the amount of fat I’ve added, I’ll cut again.  At least I’ll have more calories to work with during the holidays and any extra flub will be hidden under cozy winter clothes.  I plan on taking it slow because I’m a bit paranoid about putting on fat (in case you couldn’t tell).  I’ve never been a “skinny” girl so I want to keep any fat gain under control.  It’s so easy to put on but it’s so hard to strip off.

Wish me luck!  It’s not the training and extra eating that will be difficult.  It’s the psychological response I’ll have to putting on weight and not knowing exactly if it’s muscle, fat, water, or whatnot. Good luck to you all in meeting your goals!  And if you don’t have any you better go ahead and set some!  Otherwise, you’ll just be spinning your wheels forever and ever.  Trust me…I know.

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4 thoughts on “New Goals

  1. Hi I really enjoy reading your blog. I just ran into it recently. I use to have a really nice butt but due to overdoing it on the cardio to burn far, my butt seems to be completely flat and full of fat! It’s really frustrating. Actually it seems like I’ve lost muscle all over my legs and even my abs. I was doing 2-3 hours a day 4-5 days a week so I suppose that may be why.. any advice on how i can can muscular hot legs again? Please include what you eat as well. That is what I really want and I’d like my butt to be bigger but with muscle not fat. THanks. I really appreciate you blogging about your journey and how far you have come!

    • Wow! 2-3 hours of cardio a day!? That’s definitely a great way to lose a ton of muscle! If you want to sculpt nice firm legs and glutes you’re going to need to cut way back on cardio, lift some heavy duty weights, and eat, eat, eat and eat some more. Are you lifting weights right now? If not, I would definitely find at least a solid full-body weight routine to get you into the groove. Some great exercises include squats, deadlifts, Romanian deadlifts, walking lunges, weighted glute bridges, calf raises, leg extensions and curls, and etc. There are so many exercises for the legs! You might want to check out the training program I posted by Jamie Eason in this post: Just Starting Out?
      She tells you EXACTLY what to eat and EXACTLY how to train. I tend to follow more of an IIFYM methodology when it comes to diet. That stands for “if it fits your macros.” I find a calorie set-point and make sure I am getting 1-1.5 grams of protein and .3-.5 grams of fat per pound of body weight, and I can fill in the rest with more protein, more fat, or more carbs till I hit my calorie goal for the day. I tend to eat very “clean” because clean foods tend to be lower in calories and very nutritious. But this way of eating allows me to eat the foods I enjoy. I don’t eat chicken and broccoli 6 times a day. :o) Good luck in meeting your goals! Glad you’re enjoying the blog!

  2. Thanks for the advice (btw I wrote it kind of quick. didn’t realize my typos). Anyway, yeah it ended up working to that much time doing cardio because I was doing like two or three workout classes in a row sometimes. The classes at my college are super fun and addicting but I notice they are not doing anything for my body. I have started to cut back and use the weight machines at my school gym instead. Like yesterday I did hamstring curls, the glute machine and leg press. My legs still are decently strong but they use to be stronger when I just cycled 2-3 times a week. Bodybuilding.com was a great site! thanks for recommending it. I’ll look into the Jamie Eason girl you were talking about. Sounds like I need to rework my entire eating and exercise plan but if it will make me look fit and lean like you, I’ll do it! It will actually be better for me because it seems like you only do an hour a day and get great results so why am I wasting so much time? I guess more isn’t merrier after all. How long did it take you to start seeing visible results? Also it seems like you only do one day or cardio a week, is that correct? Thanks for responding so quickly and I look forward to hearing from you 🙂

    • I’ve always been busy with school or work, so I’ve never really had much free time for the gym. I can usually be in and out of there in an hour. The best way to control your body composition is through a proper, consistent diet and heavy weight training. And if your goal is to look good naked, then bodybuilding is the way to go about it! You won’t get bulky because as a female your body just isn’t set up to build loads of muscle quickly. It has taken me several years to get where I am now. But those years included a lot of trial and error. I do get the quickest results when I’m spot-on with my diet though. So be sure to pay lot of attention to that. I try to track my calories every day to make sure that I’m not going over or under. But to build muscle, you’re going to need to eat over your maintenance calorie level. If you don’t eat too much over that level, you won’t put on a ton of fat. You might gain some water weight though, so I would recommend not weighing yourself if your weight # bothers you at all. Definitely be patient though. This isn’t a sprint…it’s a marathon. It requires a lifestyle change, but I think it’s totally worth it. I kind of vary my cardio according to my goals. If I’m really trying to build or maintain my muscle, I would probably only do a couple 20-30 minute sessions of cardio a week. If I’m cutting and I’m seeing results at my set calorie level, I won’t add any more cardio because it’s not necessary. I don’t want my body to NEED cardio to lose weight. It’s only another way of reducing calories. So say I’m eating 1600 calories and I don’t want to eat any less than that, well, then I’ll add more cardio. But if I don’t mind dropping to 1500 calories, then I might not need to add cardio. Cardio seems to boost my appetite though, so it’s kind of a Catch 22 for me anyways.

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