Gain muscles and nutrition...PLEASE HELP!!!

[Sgonzalez76]

Hi ladies!!!... I need to find a very good diet plan....I'm trying to gain muscles could you give me an example?

I ate very clean for about 4 months (1400 cal)but this month I don't have a desire of drink 12 glass of water so I have to push my self to drink at list 4 glass and the last two weeks I'm eating to much carb (whole wheat) sugar don't make me crazy but bread mmmmmmmm kill me I don't know what's happening!!! maybe its all in my mind....

[Mrsstanpoe]

Have you thought about hiring a nutritionist? They could put together a great plan for you. You ARENT that far off!

[ChicagoChef]

Post a sample menu of what you've been eating and it'll be easier to make suggestions...

[Kymn]

Hi ladies!!!... I need to find a very good diet plan....I'm trying to gain muscles could you give me an example?

I ate very clean for about 4 months (1400 cal)but this month I don't have a desire of drink 12 glass of water so I have to push my self to drink at list 4 glass and the last two weeks I'm eating to much carb (whole wheat) sugar don't make me crazy but bread mmmmmmmm kill me I don't know what's happening!!! maybe its all in my mind....

Also how has 1400 calories been working for you? Are you starving all the time? What are your work outs like?

I love bread too (sigh) I put my water in a liter bottle and then just chug. For some reason I get more down drinking from a bottle than a glass. Weird? I guess so but it works.

Kymn~

[freebirdmac]

Cals are too low. Take a read on terracotta's website for starters http://www.hotnfit.com/nutrition_design.htm#top. Lots of good info there.

[kimm4]

Your calories seem a little low, but not off by much. As for the water thing any kind of zero calorie beverage can be counted as water. Plain tea, black coffee, crystal lite, flavored waters and even diet soda...can all be used as water intake.

[Sgonzalez76]

Post a sample menu of what you've been eating and it'll be easier to make suggestions...

Thanks ladies!!!


well I think I'm almost on 1700 cal now... here is a sample of my menu


meal 1

1/2 cup oat meal
4 oz of almond milk
1 spoon PP


2 scoop Xtend during workout


meal 2

1 corn tortilla w/
1 cup black beans
3 slices turkey

meal 3

1/2 cup mixed nuts

meal 4

4 oz grilled tenderloin filet
green beans

meal 5

4 oz hood milk
1 scoop pp

8 oz and 2 scoop is to much but if I have to drink it I'll

[Sgonzalez76]

Also how has 1400 calories been working for you? Are you starving all the time? What are your work outs like?

I love bread too (sigh) I put my water in a liter bottle and then just chug. For some reason I get more down drinking from a bottle than a glass. Weird? I guess so but it works.

Kymn~

Hi Kymn!! I'm using the bottle too I just can't drink from the glass anymore....yes.. weird!.

here is my free dumbbell workout today:

dumbbell shoulder press
4 stes x 10 rep 12lbs dummbell

dumbbell bent lateral
4 x 10 12 lbs

d. upright row
4 x 10 12 lbs

d. drag curl
4 x 10 12lbs

d. triceps kickback
1 x 10 10lbs
2 x 10 12lbs

d. arnold press
3 x 10 12lbs

d. over head triceps extension
3 x 10 10lbs

dumbbell squat
4 x 16

dumbbell stiff legged deadlift
4 x 12

dumbbell split squat lunge
3 x 16

dumbbell good morning
3 x 16

dumbbell row
3 x 10 12 lbs

ABS

Thanks

[Sgonzalez76]

Here my legs workout from saturday:

machine seated adduption
3 x 12 105lbs

m. seated abduption
3 x 12 230lbs

standing hip extension
3 x 12 12lbs

leg extension
3 x 10 110lbs

leg press
4 x 12 220

dumbbell squat
4 x 15 25lbs dumbbell

sissy squat
3 x 15

25 min cardio

any sugestion...
Thanks

[Mrsstanpoe]

Hiya! I LOVE legs day! I would suggest eliminating the sissy squats in lieu of Walking lunges- 3X15. Also, where are the ham exercises? Deadlifts? Try to superset the walking lunges and barbell squats. You will REALLY feel it in the glutes/quads/hams.
Good luck!