Questions on...well, everything (diet, legs, abs, love handles)

[aweatherly]

I'm trying to gain muscle and lose fat, but its not working!!!! Im 5'7, 118 and 19 years old. 1. How do i go about losing fat?? Ive included my meal plan (all meals are the same except dinner that has protein variances)

Calories Carbs Sodium Fat Sugar Fiber Total Carbs
Breakfast
1 Egg 17 0 0 0 0 0 0
Tortilla 80 18 300 3 1 12 6
Mustard 0 0 55 0 0 0 0
Peach 60 15 0 0.5 13 2.5 12.5
Cottge chz 120 9 600 0 8 0 9
Granola 160 33 180 1.5 9 2 31
Total 437 75 1135 5 31 16.5 58.5

Snack
Protein 120 3 60 1 1 0 3
Nuts 150 11 5 11 5 2 9
Total 270 14 65 12 6 2 12

Lunch
Cauliflower 25 5 30 0 2.5 2.5 2.5
Quakes 60 13 50 0 4 0 13
Apple 90 21 0 0 16 4 17
Cotage Chz 80 6 400 0 5 0 6
Bun 105 17 190 0.5 3 2 15
Turkey 30 0 170 0.5 0 0 0
Hummus 15 2 60 1 0.5 0.5 1.5
Total 405 64 900 2 31 9 55

Snack
Protein 120 3 60 1 1 0 3
WASA 60 15 75 0 0 3 12
Total 180 18 135 1 1 3 15

Dinner
Snow peas 25 5 0 0 2.5 1.5 3.5
Vitamin C 10 0 0 0 1 0 0
Yogurt 80 4 100 1.5 3 1 3
Pretzels 55 12 37 0 0 0 12
Orange 60 15.5 0 0 12 3 12.5
Pita 100 21 120 0.5 1 4 17
Shrimp 75 0 175 0 0 0 0
Total 405 57.5 432 2 19.5 9.5 48

Snack
Oatmeal 150 27 0 2.5 0 4 23
Peaches 25 6 10 0 5 0 6
Yogurt 80 4 100 1.5 3 1 3
Total 255 37 110 4 8 5 32

TOTAL 1952 265.5 2777 26 96.5 45 220.5


2. How do I get rid of that fat on the inner thighs?

3. What are good exercises to get rid of love handles?

4. I feel like my waist is too narrow for my hips and i look really curvy and gross, how do i go about "bulking up" my waist?

THANK YOU!

[Emoore]

1. Lift heavy
2. Lift heavy
3. Lift heavy

At 5'7 and 118, you don't need to lose weight, you need to gain muscle.

[aznprincess]

i would have to agree with emoore. at your current stats, you're not really going to get much leaner, just skinnier moving into a dangerous territory if you continue to lose weight from 118, which is basically pretty darn skinny.

you could start off by figuring out what your maintenance cals are and eating that number consistently for a bit. also, start to lift heavy. even if you start lifting heavy you're not really going to see a change in your body until you start to eat a little above maintenance 100-200 cals. there are a bunch of ways to do this but that's somewhere i'd start.

someone who's had success gaining muscle and not getting fat may want to chime in here with some advice. there are a lot of ways to eat over maintenance. you don't have to do it every day but ultimately at the end of the week you have to burn less than you eat.

[Adelaide.]

26 grams of fat is not enough either. Dietary fat does not equal body fat, and consuming enough fat is important for good health.

[aweatherly]

26 grams of fat is not enough either. Dietary fat does not equal body fat, and consuming enough fat is important for good health.

Thank you!! Where do you suggest I add in fat? and how many grams do you think I should be taking in?

[aweatherly]

1. Lift heavy
2. Lift heavy
3. Lift heavy

At 5'7 and 118, you don't need to lose weight, you need to gain muscle.

What's considered "heavy"? I'm new and trying to figure out some good lifts to do. Do you have any suggestions for me?

i would have to agree with emoore. at your current stats, you're not really going to get much leaner, just skinnier moving into a dangerous territory if you continue to lose weight from 118, which is basically pretty darn skinny.

you could start off by figuring out what your maintenance cals are and eating that number consistently for a bit. also, start to lift heavy. even if you start lifting heavy you're not really going to see a change in your body until you start to eat a little above maintenance 100-200 cals. there are a bunch of ways to do this but that's somewhere i'd start.

someone who's had success gaining muscle and not getting fat may want to chime in here with some advice. there are a lot of ways to eat over maintenance. you don't have to do it every day but ultimately at the end of the week you have to burn less than you eat.

Oh I know, I'm trying to gain as fast as possible! So, 100-200 calories above maintenance will get me gaining maybe? I used to eat what was listed above and gained about 1 pound every 2 months (I used to weigh 112), then I started lifting and drinking whey protein and I just cannot seem to keep the weight on. I've lost about 5 pounds in 4 weeks. I'm stuck...

[Bonny_Lassie]

Buy this book:

"The New Rules of Lifting for Women"

It was recommended to me when I first joined the site, and I know many others on here use and recommend it! It explains everything from diet, to training etc, and gives you a progressive workout routine to follow. It also has diagrams of all the importand exercises and describes how to perform them correctly!

[andrerox80]

check out this sticky, if you haven't already (re cals and macros): http://forum.bodybuilding.com/showth...hp?t=121703921

[Emoore]

Buy this book:

"The New Rules of Lifting for Women"

It was recommended to me when I first joined the site, and I know many others on here use and recommend it! It explains everything from diet, to training etc, and gives you a progressive workout routine to follow. It also has diagrams of all the importand exercises and describes how to perform them correctly!

Yes. Buy The New Rules of Lifting for Women. It has a six-month program that will teach you the right way to lift, the right way to eat, and will get you some great results.

[aweatherly]

Buy this book:

"The New Rules of Lifting for Women"

It was recommended to me when I first joined the site, and I know many others on here use and recommend it! It explains everything from diet, to training etc, and gives you a progressive workout routine to follow. It also has diagrams of all the importand exercises and describes how to perform them correctly!

Oh great thanks!! Just curios, what are protein pancake and how do I make them?

[festerbing]

intense full body workouts, as often as possible with out killing yourself. cardio aswell.