I'm new to the bodybuilding.com online community, I'm 17 years old, female, and I'm trying to pack on some lean muscle (like everyone else ^^; ) while staying lean. I've been lifting since 2006 so I'm still kind of new to bodybuilding. Before I started, I weighed a whopping 148lbs; however, I've managed to get my bodyfat under control and now I weigh about 116lbs and I'm 12.5%-16% BF. (the scale I use varies whenever I get on it. It's not very accurate but I'm somewhere in the mid to lower teens when it comes to fat percentage).
I normally do two full body routine (I rotate between the two) that consists of compound excersizes for both the upper and lowerbody and finish off every workout with a short ab superset. I do about 7-8 excersizes (not including abs) each workout and do 3-4 sets of 8-10 reps per excersize. I make an extreme effort to lift heavy while keeping good form within each rep and set. Today I'm actually going to switch to a high volume split routine for about six weeks(Mon- Back and Chest, Wen- Legs and Glutes, Fri-Shoulders and Arms) to see if my body reacts better with that sort of training.
My diet is somewhat vegetarian. I eat only three meals a day (I've tried the "Eat-Every-3or4-Hours" diet, My body doesn't seem to react well to that since I actually gained fat while I was on it and leaned out when I switched back to 3 square meals a day). After I lift weights I get a snack. Here is a sample of what I typically eat each day:
Breakfast (6:30 a.m.): Protien- 1 scoop of Designer Whey with 1c. Almond Milk, 1 Softboiled or Fried egg, or 1/2-3/4c. nonfat Greek Yogurt.
Complex Carbs- 1/2 c. Quaker Old Fashioned Oats, 1 1/4 c. Kashi Heart to Heart Cereal (or any other whole grain, wheat free, <5g sugar, all natural cereal)with 1 c. Almond Milk
Every morning I top it off with 1 1/2 -2c. of fresh fruit.
Lunch (12:00 or 12:30): Protien- a mix of beans/lentils with tofu, 1 serving of tempeh/tofu
Complex carbs - when I have beans, I count them as both a complex carb and a protein source, when I have just tempeh/ tofu I top it off with brown rice noodles or rice.
Vegtables- I eat about 2-3 servings of a variety of steamed vegtables (including, broccalli, asparagus, green beans, snow peas, carrots, everything <3 ).
Fat: Sometimes I'll drizzle some sesame or olive oil overtop of my vegtables, use peanut oil to stir fry the protein source, or I'll get a slice or two of a hass avocado.
Snack (only after I lift weights): Protien- 8-10oz glass of Organic Skim Milk.
Simple Sugar- 1 heaping tsp of Honey
Dinner (7:00): My mother still makes dinner so I really have no control over what we have, but she and I have similar tastes so that doesn't really affect me much.
Protien- 4-5 oz of some sort of fish (We never have beef and we eat chicken and pork 2-3 times a month probably)
Complex Carb- 1/2c (cooked) Brown Rice, Brown Rice Noodles, or any other whole grain rice product.
Vegtables- same as lunch.
Fat- I normally count the fats within the fish and the fats that we used to cook the fish or vegtables with (good fats like safflower, canola, and olive oil), but after dinner I take 2g of distilled fish oil and about 5g of flaxseed oil.
Please give me any constructive critisicim. I'm not sure if my diet is the reason why I'm not getting the results that I want or not. Maybe I'm just not eating enough protien. the Last time I went on a high protien/eat your body weight in protien diet, my fat cells soaked it up while my muscles gained little benefit from it (not to mention I felt like I was sick half the time).
if anyone has some good advice, or knows of a good training regimin that helped them with hypertrophy, I would like to know! ^_^