Diet/workout advice needed

[karen]

I guess I`ll get straight to the point.Does anyone have any ideas
how I could change my diet and workout around in a way that would
produce gains in mass while staying lean?These are my results and the
diet and routines I followed are listed below.

Now I feel ready to see my potential as far as gaining mass.I realize it`s possible I may have reached that potential already(I mean look at my genetics-I`m the most muscular person in my family!) but I don`t think I have done everything possible.I get different opinions from people.Some say you are awesome and should compete and others say you have disappointed me with your failure to gain mass.I wanted to smack that person good because I work hard!I guess that`s how it is when you work out with another competitor.I`ll just use that to fuel my flame and get it right.Karen

Here are my results:

Jan 27:
shoulders:39
chest:34
bicep:r&l 11.25
waist:25
hip:35.5
thigh:R:20.25 L:20 3/8
calf:13

Tanita scale:
wt:118.6
fat%:12.4
fat mass:14.81
ffree mass:103.81

Now here is Today:

March 4:
shoulders:39
chest:34
bicep:r&l 11.25
waist:24.5
hip:34.5
thighs r&l:19.5
calf r&l: 13

Tanita scale:
wt:116.4
fat%:11%
fat mass:12.81
ffree mass:103.61

Looks like 1900 cal and 160g protein has me 2lb.of fat lighter and
I
only lost .2lb.(about 3 oz) of muscle.

Now I wonder if I could change my ratios and calories to gain
mass.Obviously,what I`m doing now is maintaining mass while getting rid of
fat.

Any ideas about how many calories and g of protein I should eat to
gain a couple pounds of mass per month?

I also have some pictures coming and may post one if it comes out
o.k.


Here are examples of my diet and exercises:
Here`s my diet example:

8am.488cal.41g protein

1small(5oz peeled)orange
1/2bagel(100cal.)
1tsp.low fat cream cheese(on bagel)
1tsp.(exactly level measuring spoon)strawberry(or whatever)jam
2 boiled eggs,2whites(or cooked in cooking spray)
1oz round steak strip(sometimes make omelette with chopped veggies)
1c skim milk


12pm.425cal.40g protein(before workout)

4oz round steak broiled or grilled
1 egg white
3oz baked potato(small )
1 tsp.butter
2/3 cup mix veggies(corn,green beans,limas,carrots)or other choice
like peas and carrots etc.


4pm.477 cal.40g protein(after workout)

1strawberry banana yogurt(real fruit on bottom kind) or 1/2c cottage
cheese with extra fruit to add up to 200-210 calories.sliced
grapes,peaches etc.
1/2 oz almonds
2oz banana(fruit,yogurt,nuts mixed together)
3/4 can of tuna
1 boiled egg white


8pm.520 cal. 43g protein
(I found eating a little later on this 1900 cal.160 g protein thing
helps a lot!)

3oz broiled chicken breast
1 egg white
4 oz.baked yam(Or 110-120cal. equivalent in
beans1/2c,corn3/4c,potato4oz,exactly 1cup whole wheat pasta etc.)
1 tsp.butter(Or sometimes, 1tb.balsamic vinaigrette tossed with the
chicken and whole wheat pasta )
large spinach,mixed lettuce and veggie(shredded
carrots,squash,cucumber,green,red bell pepper,tomaotoes etc. salad
1 Tb.vinaigrette
1 cup skim milk

Days total:1920cal. 164g protein and about 35%protein,40%carbs and
25%
fat.

I`m sure this can vary a little day after day since I like variety
and make different choices from a list of equivalents of
carbs,protein,fats etc.The totals are very close to the same daily.On
none workout days I cut some of the yogurt and fruit and increase
protein up toward 170g.The calories are always about 1900.I`m doing
well on this.The workouts are going great and recovery is much faster
than when I was eating less protein and more carbs.

Here`s the split workout routine:

Monday:
flat bench:45(12)(12)85(8)105(7with spot on last one)100(7with spot
on last one)95(8)(8)
incline barbell: 80(8)75(8)(8)
upright rows :50lb.3 sets 10
machine rows narrow grip:120lb.3sets 10
wide grip:110lb.3 sets 10
behind the neck presses:45(9)50(8)(9)(10)45(10)
bodyweight dips 3 sets 12

5min.stair master
pressdowns70lb. and side laterals(12lb.) superset 3 sets 12
5 min.stepper
overhead extensions 20lb. 3 sets 12
5 min.incline treadmill jog
abs:tri set 25 knee ups,25 roll ups?(you lay on the bench and roll
knees up touching elbows)25 crunches total 3 of these tri sets
5 min.recumbent bike
cool down stretches



Thurs:
incline dumbbell 35`s 3 sets 8
upright rows 50lb.3sets 1dumbbell rows35lb. 3 sets 10
dumbbell shoulder press30 lb (6)(5) 25lb.2
behind neck press 50lb.3 sets 8-10(working up to 10 reps)
dips 3 sets 12
Same cardio finishing routine as Monday



Tues:
chins 3 sets failure(3-4 at a time)usually do about 20 total
pulldown 110lb 3 sets 8
lat machine 3 sets 12
barbell curls 50lb.3sets8
hammers 25lb.3sets 8
preacher curls 40lb.3 sets 10
leg prss 50lb.3 sets 15

stepper 5 min.
leg extensions 50lb 4 sets 12

stair master 5 min.
legcurls 25lb. 3 sets 12

incline treadmill jog 5 min.
seated and standing calves superset 35lb. 3 sets 20

recumbent bike 5 min.
cool down and stretches



Friday:same as Tuesday exept instead of leg press I do
squats 65lb.3 sets 15
stiff leg deadlifts 45lb. 3 sets of 12
walking lunges 15lb.dumbbells 2 sets 12

Then same as Tuesdays finishing routine and cardio


I just split my routine to upper body Mon and Thurs and lower body on Thurs and Fri.

I`m having the greatest difficulty keeping the volume of exercises down so that I can finish my work outs within two hours.My last workout where I worked upper body and finished with cardio lasted 3 hours.Too much!and I think I need to prioritize.My body part that needs change is shoulders.If I had more roundness to them instead of sort of square,I`d have it made.I`ve seen a lot of successful fitness and figure girls with shoulders just like mine but I want to try to improve them.

Sorry,so long.I hope someone out there can identify where I`m at and maybe give some good advice.It would be very much appreciated.Karen

[d-LiftStyles-b]

Well, you are obviously in much better shape than I am. But I will try to help with what I have read and understand. The numbers at the top look great, 1900cal+160g protien should be ample so maybe we should look at how they are being distributed. The first thing I see is that you are waiting 4 hours between each meal. This could be one of the problems. From what I understand The ideal amount of time between meals is 2 hours. Changing this simple little thing could be the difference in breaking your plateau. You probubly know all this but here it is anyway just in case:

http://www.bodybuilding.com/fun/layne2.htm

http://www.bodybuilding.com/fun/pierce34.htm

http://www.bodybuilding.com/fun/matt55.htm

Have you doing this exercise program for a while now? Maybe you just need to do something different for a month. Spend less time in the gym but more days or something. You know your body best though. Good Luck.

[Billy Ocean]

Wow alot of info there, but a simple answere. If you want to add mass your going to have increase your calories, try 300 a week and adjust your diet so your getting some quality carbs. I see your already eating white and sweet potatoes so just eat some larger ones. Also ditch the bagel in your morning meal and try some heafty quanties of oatmeal instead.

A few other notes. Your only eating 4 meals a day, try to spread what your eating into 6 meals. This will help your body metabolize the carbs better, and your more like to make quality gains.

everything else looks to be in check.

[Billy Ocean]

whoa, i just read your spending 2-3 hours in the gym? Thats wayyyyy to much. Go 50-60 minutes 4 days aweek lifting, then 3 days 30mins cardio first thing in the AM on an empty stomach. Anything else is overkill and your actually doing more harm than good.

[karen]

I`ve already started to make some changes.You are right on with the meal time change.I`m planning 5 per day instead of just 4.The protein is now 190-200 and calories hovering at 2000-2050.I`ll never stop eating my white bread and jam for breakfast-no siree Bob!But I am having a bowl of oatmeal for my second breakfast at 10:30 right before gym time.
I`m cutting volume on gym time and going up with the weights while considering that the ab and leg work I`m planning involves cardio.

I don`t need to loose another 3 oz.of muscle!I was checking out my serving of chicken breast the other day and thought,"did I really loose that little chunk of muscle?"I know it sounds stupid but really it was probably an overall barely noticable loss.

Thanks for the advice and your time!Now,I`ve got to go work out and start gaining some muscle.I`ll let everyone know how I`m doing in another 4-6 weeks but maybe in a simpler way.(Would a picture do?)Yes,I thought so!Karen

[nat_l athlete!]

If you are free in May you should go to FAME: Fitness And Model Expo. It;s in Toronto and there are a ton of Experts who are doing Q&A's and seminars to help with anyone wanted to look like a Fitness Model or anyone who competes in Bodybuilding, Fitness, Figure etc.

Some of the people they have coming out are:

Dr Colgan - Optimum Sports Nutrition
Udo Erasmus - Udo's Oil
Ian Walling - Musclemania Worlds Professional Champion
Sylvia Trembaly - Fitness Canada & America Pageant Champion
Don Lemmon - Know How Nutrition
Brad King - Fat Wars
Harley Pasternak - celebrity trainer, father of MVT
Ken Kinakin - SWIS
Pete Siegel - peak performance sports hypnotherapist...

There are also a lot of exhibitors and vendors in the field who can help answer all your questions.

For more info check: www.FitnessAndModelExpo.com

Hope to see ya there! I will be competing in the Musclemania Canada Centrals so come to cheer for me!