Mmm… One cup of cooked oatmeal has six to ten grams of protein. How much are you eating?!!
Never been serious about body-building, til now ;)
Goldengirl52
(Denise)
#102
Today is gym-day but I’ve been surprised at how hard I’m working out, but no real soreness in my muscles. I am grunting, feel the burn especially on legs, as I reach my 12 rep. Apologies to anyone who has already talked about this to me, and I’m also doing as much “brain exercise” as I can muster 
So maybe I am just adapting to each “weight amount” faster than I think. I’ll show you a little snip of my macros I track, only once in awhile, on myfitness pal, but I am reasonably sure I am getting enough as I am feeling better each morning after that 2 months dry-spell of working out with any weights 
Yesterday was a non-lift day and I had so much energy, even into the “after dinner/evening hours” I was still finding more rearranging to do in my new apartment. Then I slept so good as well!
This is from yesterdays meals/snacks. I’m still a little short on the protein, I weight 109 right now so can up that a little in order to get at least 1 gram per lb. :
Shinita
#104
Okay, so this is the last one. I wrote all the numbers and my dislike towards oats before though.
I don’t eat any oats. I don’t know cups just grams. My SO said 130g was the old one, now he is more anxious about his figure so only eats 110g per oatmeal. My bad. But eating 130g would be super easy for him - and for zillion people I suppose. Or even 200g. It’s not like it’s so much food for satiation and even the volume isn’t too great for many of us.
1 cup oat is barely anything in macros! Do people gets satiated by one egg and a liter of coffee? I wouldn’t.
Shinita
#105
I have a bad sleep lately and it’s shameful but I have such a muscle ache in my legs too… I only walked a bit, like 2.5 hours! The full backpack doesn’t explain it either. Maybe it’s my limping, I do tend to walk odd since my foot injury to keep it as comfortable as possible. So no big hiking for tomorrow, we need to check out the mushrooms anyway and that is a long, very nice walk in the wildlife park!
So I skipped my workout just like yesterday. Normally I would say oh well, I will do the next in Monday/Tuesday but this thread keeps me from accepting it.
So… I will try to do it tomorrow! At least my SO won’t be too busy to help me with my chest press and he probably will be okay enough to do the exercise himself! As waiting for 10 seconds is super boring for him. I can relate, I hate waiting too.
If I can, I will make him to do some of my other exercises too, I am curious about our differences!
That’s nice. I wish I would have energy and good sleep too. I will try to go to bed at a more sane hour, it got really bad lately. My awake energy level, I mean, I always had a horribly late bedtime. I have been struggling with it for decades. Even if I go to bed, sometimes I just can’t sleep. Maybe I need meditation and some nice sleep music (that stops playing after a while). I had the latter at some point…
Okay but 100 is most probably enough. It’s not such an exact thing, just something easy to remember. 1g/lbs is a bit unnecessarily high for nearly everyone (once I have read about a studies and no natural bodybuilder in the study used more than 1.7g/kg… okay, it’s different when one is older and there are many factors but still) but who knows if it all gets absorbed, tracking isn’t perfect either so it’s not bad to go a bit higher with it. But if it’s a tiny bit below, it’s most probably still very good.
Goldengirl52
(Denise)
#106
These are just “goals” I shoot for shanita You can tell by my chart, the 2 row is goals and if I’m close, and still feel good, energy, strength then I am happy with that. I doubt anyone hits exact numbers, it just shows me a good idea of where I’m at in the ball-park zone is good enough, and I don’t need to stress myself out which I used to do a lot, trying too hard to be perfect
I hope no one thinks this is a contest here, and always cuts themselves plenty of slack, especially with previous injuries, age (more senior folks). I get plenty of rest, and not just sleep at night, but it’s good to kick back and know your muscles are building long after a workout Think of it, lay there and know your body is building muscle 
One of the neatest things I ever learned was how our muscles continue to grow, in our rest-days. Here’s a quote and I’ll put the articles URL as well. I’m not saying this is a true article, but it’s pretty interesting. First the quote: muscle cells can grow back bigger and stronger anywhere from one to seven days later .
and URL : Muscle Growth
Goldengirl52
(Denise)
#107
Today was pretty good, and I managed to set up photos of my exercises I did today, with the weight I used. I only used machines-types, and pulleys today but now I’ll keep a journal of some sort which it’s hard to get myself to keep track.
I did several more types of upper-body, but seems like I have to work harder to get more lower body. I know my steep-hill-hikes will help with that, but I want to do more lunges and squats. I only did a machine today that mimics, sort of, a squat.
I was there almost 2 hours instead of 1 today and I think it was mainly because I was really concentrating on form, but also made sure my reps were done slowly enough.
kib1
(KM)
#108
One cup of dry oats = 80 grams = 3 cups of oatmeal = 10 grams of protein = this is a horrible choice for protein unless you consider a serving the size of your head to be reasonable.
It’s also got over 54 grams of carbohydrate per dry cup, making it a horrible choice for keto, as well.
Goldengirl52
(Denise)
#109
hey KM, could we keep this more on the topic of actual working-out with weights? Maybe you might like to make another thread in Foods for body-building. I know they go hand in hand but that’s not what the topic is meant to be about. We do have lots of other threads on foods as well so I would really love to keep this more focused on the “building of muscle”.
I do appreciate your info, just feel it fits better in “Foods” Thanks much, denise 
PS Here is a post some might have missed:
Shinita
#110
I had another big walk on Saturday and it’s alarming how such a thing can tire me out 
Maybe my injured leg and inferior sleep… Oh well. So no lifting there and barely started on Sunday but today I did the vast majority of my full body workout 
I can’t say I am particularly pleased but it did went well. Just doing it all is more than what I normally do, to begin with. I raised my weights… Accidentally for the shoulder press too but it went well, as many reps as with the smaller one (just -1kg) last week! The biceps raise proved to be too big, no wonder, 2x10kg is way more than 2x9kg… Fine, I go back to 9.5… But I want my 10kg soon, it’s such a nice round number 
I feel I started to get the hang of it now and my results keep me entertained. That’s important, I don’t like to do boring things…
Tomorrow is a non-workout day and a rainy day too (at least forecast says so)… So I suppose I will do core exercises (I keep forgetting about them) and maybe a tiny something for my legs…
I will try to do my next workout on Wednesday if a single rest day will be enough for my body… It’s normally not the case but who knows? I surely feel excited about doing my workout again and see where my reps will fall… Hopefully with a proper volume every week I will be able to get better way more quickly. It seems so but I would love to see it continue…
I gladly talk more about oatmeal somewhere else despite I disliking the stuff I may even do an experiment, just once before I lose all ability to eat so very carby (and before my hopefully carni October and November hits). It would be already quite challenging, I love my normal food with some tiny optional extras the best.
By the way, I never noticed any difference in my workout when my diet temporarily changed. My body tends to be stubborn like that. So I eat whatever I like best and it should work for muscle gain too. Oh! Today I had an exercise after eating, it’s unusual and I don’t feel like doing it but it apparently didn’t matter to my performance.
Goldengirl52
(Denise)
#111
You are just doing wonderfully Shanita, I am just hoping you don’t overdo, I have a tendency to do that but I just want to congratulate you on what a great re-start!! denise 
Shinita
#112
Thanks
Oh no I am too lazy and careful and hedonistic Well, the last one may not help as I am very enthusiastic now (thanks again for this thread it’s so cool, super useful for me!) and doing hard exercises feels good. I don’t easily give up now when it gets really hard (I still could get better at it. except for my biceps exercises, I always pushed myself most there). But I do if I feel something is
wrong. Sometimes my elbows complain (usually just one), I never force things then and if it happens regularly, I change the exercise.
I will be fine. But I need core exercises, I started to get backache again. I had that a lot when I was 20 or so, it’s much better now but I took the slightest occasional pain as a reminder that I really must strengthen my core. It’s very weak.
Goldengirl52
(Denise)
#113
It dawned on me the other day that I needed to do some sort of “specific” ab exercises! Totally left those out. Today I’ll look some up again online as I don’t care for the machine-type, but I like using the mat-type. I can either do them here at home, or join others that go ahead and use the huge mat areas at the gym. I think the leg-lift type are my faves, really dislike just a plain crunchie.
Oh I see a couple I googled that I like already, planks and bird-dog, I was shown these by one of the guys here awhile back. Done all but the Top-Right one, and for balance, that Bottom-Left was amazing for me:
Shinita
#114
I just realized that I apparently got used to my workouts. NO triceps ache today! It was quite serious when I “started” (I did do the exercises before but I skipped a lot), it got better but this last workout was the first one since long where I felt okay afterwards. Superb.
I don’t think I have a reason not to have my next workout tomorrow!
I used that whenever I got bad backaches along with 2 others. They helped but of course, I shouldn’t do it when the problem is already there…
The top right isn’t what I like, my legs normally feel odd but now with my foot injury, nope. I do the others
Goldengirl52
(Denise)
#115
Yes, I understand not being able to do some types of exercise. I think the bird-dog one said it was easiest on the back and I really have to pay attention to that muscle area. Not too long ago, something I had done made my back have an ache that worried me
Great news about your tricep ache! I haven’t had that issue, so far, and I think it is really surprising me how much I’m doing, but no aches/pain, just feel like my muscles really have become more firm! It’s so encouraging when we get to see improvements, even the small ones
Shinita
#116
It feels even nice when I have a backache The cat/cow is painful then…
I always have muscle ache in a few muscle groups when I restart my workouts. Not all, mostly just the arms/shoulders but lately my triceps ache was quite serious. Since I do overhead triceps extension, I use a 15kg dumbbell now but it will be too light soon.
I can very easily an ache in my legs too, it was baffling that a 2.5 hour limping walk did it last time. That’s just walking and not much at that! I always walked… Once I managed a serious leg ache with a few minutes of intense leg exercise… I am careful with those now.
When I was used to 30-40km hiking tours, I never had any problem or just very minimal.
I never could get an abs ache either but considering how quickly I get tired, no wonder. And my SO can get muscle ache from chest press, I don’t. The same with back exercise.
It’s surely nice to see improvement, be it the reps, weights or the curve of my biceps (I saw nothing else yet as most of my body is covered by fat. my arms never were particularly fatty and from my viewpoint, it was easy to see the curvature of my biceps so a tiny change was apparent).
It’s good to get stronger, it’s not just all about aesthetics and health for me (though stronger is probably healthier too…).
Goldengirl52
(Denise)
#117
I’m taking them up on an hour with a trainer. He called me today and I really think he sounds smart about “older women”. Oh, and he sounds smart about weight-lifting/building muscle too
Ok, back to serious I did a variety today and the ones that wore me out most were some abs done on the mats like planks, and the bird-dogs. The last one is just fabulous for balance and today was a good reminder I need more of that!! Then I through in some “I think they’re called” hip-thrusts? Also did forward and rear lunges, and squats using a belt sort of thing with handles.
Then more upper-body on the machines and some Pulley-types I like doing:) PS the trainer will measure me, and I hope to gain as much as I can from him within the free-hour It would be so great to have a trainer, some folks are really blessed to have that I think, but I know I do ok on my own, and just watching others at the gym
They have climbing there as well and I find myself wanting to try it but I’ll think on that one 
I found a pic online of the type of columns they have:
Shinita
#118
Oh the climbing wall is nice… I only tried it two times, I wasn’t good at it but I am interested but I don’t have access to it. Given a loooooong time, surely even could do something with it I suppose… It would be nice to weigh 50lbs less though, my extra weight affects certain activities… But at least the super strong wind near the lake nearby can’t pick me up (seriously, sometimes I feel a little more and it will happen. I live in a windy area but that very place between 2 hills is serious in already windy weather).
Goldengirl52
(Denise)
#119
That’s not something I’ll attempt any time soon, maybe never but who knows right. All we have is today, and I’m pretty glad it’s a non-workout day, but may do a walk. I actually had my left leg aching some yesterday. I don’t know what that is, older age, or maybe a little arthritis. Since I did a few lower body exercises yesterday, it will be smart to take the day off so my body-muscles can heal.
I forgot to mention yesterday I couldn’t lift as much weight as I did previous day when journaled the weights. I remember now when I worked out at my old gym, or did my resistance bands workout at home, some days I just felt stronger than others. I think that may be normal though, maybe just normal for me