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Tankette
05-04-2003, 02:39 PM
okay guys, I'm seeking diet/ routine advice from the experienced members. I think I'm on the right track, but as a beginner I would love any advice that you have to give.

female 5'3" 105 lbs 24 years bench 75lbs x 8

goals: 1) add 5-10 lbs of muscle 2) cut (I have about 1" fat over my abs...don't know bfp)

workout: 3 days per week Tues, Thurs, Sat. Push/Pull/Legs free weights only (sets of ~10 except on legs where I do more reps/less weight b/c I don't have a spot)

cardio on off days 45 min ~140-150 bpm

abs non-weighted almost every day 50 crunches, 50 reverse crunches, 50 side crunches

diet... I eat various times through out the day:

supplements:

3000 mg CLA
10 g glutamine
2 multivitamins (centrum)
2 scoops (62 g) whey protein

food:

1 cup whole wheat Total
2 cups skim milk
1 banana
1 cup skim cottage cheese
1 turkey/lettuce sandwich
2 egg whites
1 pack (3 oz) tuna
1 (1 oz) beef jerkey
1 (4 oz) chicken breast
2 tbsp reduced fat peanut butter
2 stalk celery
1 cup V8 vegetable juice

1909 calories 16% (31 g) fat (12 g sat/19 g unsat), 40% (193 g) carbs, 44% (200g) protein

Ironman8
05-04-2003, 02:47 PM
Don't get reduce fat PB, get natural peanut butter.

GhettoSmurf
05-04-2003, 03:16 PM
i'd say lower the protein a tad and up the fats a tad

Ironman8
05-04-2003, 03:25 PM
Ya. Start by getting protein per your bodyweight. So, since you weigh 109Ibs., try getting in 109 grams of protein (or a little more).

bradley
05-04-2003, 04:29 PM
Are you currently trying to add muscle or lose bf?

Tankette
05-04-2003, 06:36 PM
Currently, add muscle

bradley
05-04-2003, 06:43 PM
I agree with Ghettosmurf in that you could drop the protein down a little and add in some more healthy fats (fish oil, olive oil, flax oil, etc).

Are you using any type of high GI carb along with your whey postworkout? If not I would add in some dextrose and/or maltodextrin to refill muscle glycogen after training.

Are you currently gaining at you current calorie intake? If not bump cals up a little each week until you are gaining a small amount each week.

Tankette
05-04-2003, 07:33 PM
Thanks for the advice. I'm gaining a little, but not as much as I would like. I've been weight training for a few months now, and I've only gained 5lbs at most. Although the muscle growth in my arms is visible, and I've gone up a significant amount of weight on each excercise since I started. I want to gain 5-10 more lbs of muscle before I start cutting my bfp.

Okay, does this sound better according to everyone's advice?:

Supplements: (changes only)
Cut whey protein down by half and add dextrose to post work out

Food: (So many changes that I'll just list everything.)

1 cup plain oatmeal
1 cup whole wheat total/1 cup skim milk
1 whole egg (jumbo)
1 peanut butter/banana sandwich...whole wheat bread/not reduced fat PB
1 turkey/lettuce sandwich...whole wheat bread
1 more banana
~5 strawberries
1/4 cantaloupe
1 orange
1 sweet potato
1 stalk broccoli w/ 1 tbsp olive oil
1 glass V8 vegetable juice

2071 calories...61g/28% fat (16g sat)...298g/51% carbs...107g/21% protein

Tankette
05-04-2003, 10:44 PM
okay, I just got back from the store, and I also picked up some biotin and some flax oil.

bradley
05-05-2003, 02:29 AM
Originally posted by Tankette
[B]Thanks for the advice. I'm gaining a little, but not as much as I would like. I've been weight training for a few months now, and I've only gained 5lbs at most. Although the muscle growth in my arms is visible, and I've gone up a significant amount of weight on each excercise since I started. I want to gain 5-10 more lbs of muscle before I start cutting my bfp.


Sounds like you have been doing well. If you have gained five pounds in a few months then that is good progress IMO. Gaining slowly is the best way to go.

Diet looks good IMO. Does the calories and macro breakdown include the postworkout shake?

Tankette
05-05-2003, 06:54 AM
It includes the whey protein but not the dextrose. I'm going to go pick that up after work today.

Ironman8
05-05-2003, 07:24 AM
This might help you a little when you're shopping at the grocery store. It's what people here usually buys

http://www.wannabebigforums.com/showthread.php?s=&threadid=26368&highlight=grocery+list

Tankette
05-05-2003, 09:29 AM
Thanks Ironman! Very helpful. After I'm finished tweaking the ratios, I'm sure I'll want to make some substitutions for variety.