Hi! I'm a 21 yr female 5'4 105 lbs trying to gain 6-7 lbs muscle. i was hoping you guys could analyze what i eat and make suggestions? thanks!
i do my weights 3x/wk for 1 hr and cardio 3x/wx for 30 min.
Hi! I'm a 21 yr female 5'4 105 lbs trying to gain 6-7 lbs muscle. i was hoping you guys could analyze what i eat and make suggestions? thanks!
i do my weights 3x/wk for 1 hr and cardio 3x/wx for 30 min.
10:30am
1 cup cottage cheese or protein shake (180cals)
1/2 decaf 1/2 coffee with 2% milk and sweetner
12:30pm
1 pita (160 cals)
1 can tuna
spinach/tomatoes/mustard
3pm 5g glutamine
3:30pm
1/2 cup cottage cheese
1 apple
6:00pm
1 cup yams or 3/4c brown rice or potato
4 oz chicken or eye of round steak
1/2 cup peas/carrots
8:30pm
3/4 c (dry) oatmeal
3/4 cup milk
1 scoop protein (90 cals)
10:30pm
5 g glutamine
1 scoop protein
1 cup skim milk
1 tsp flaxoil
2 salmon oil capsules
its usually around 2100 cals, 45% carbs 40% protein 15% fat
Thats a very "clean' nutrtious diet and certainly healhy. I don't howeever, think its bes of gaining muscle. That looks more like a precontest diet.
You need to EAT to gain muscle, along with heavy hard training.
This is true for everyone, but females with much lower testosteroe levels have a much harder time gaining siginficant amounts of muscle. I would suggest increasing your overall calories and your carbs and fats. It looks like enough protein. add things like milks , cheese, nuts fruits, yams, etc.
Train heavy and hard and good luck!
James
'The unexamined life is not worth living'.-Socrates.
'It ain't about how hard you can hit, but how hard you can get hit and keep moving forward.' -Rocky Balboa.
'Not everyone can be Mr. Olympia, but we can all improve ourselves'-Mike Mentzer.
i know i need to focus on eating more, but i get so full after each of my meals its tough. i'm also on the go most of the day so its whatever i can take with me and grab when i have 5 minutes. i'll try to have 1tbsp flax instead of a tsp, then i think i can add a bit at 330pm - either more fruit or milk or peanut butter.. as far as pb is concerned, does it have to be the natural kind? or is the normal kraft kind ok? and if so should i get reduced fat?
There is a peanut butter at Walmart I found. I has flax seeds and flax seed oil in it. It is really good and very healthy. I dump the oil that is on top and use the peanut butter in my shakes, YUM YUM
There is a peanut butter at Walmart I found. I has flax seeds and flax seed oil in it. It is really good and very healthy. I dump the oil that is on top and use the peanut butter in my shakes, YUM YUM
If you dump the oil you are losing the whole point of eating it: the healthy fats.
Hi! I'm a 21 yr female 5'4 105 lbs trying to gain 6-7 lbs muscle. i was hoping you guys could analyze what i eat and make suggestions? thanks!
i do my weights 3x/wk for 1 hr and cardio 3x/wx for 30 min.
its usually around 2100 cals, 45% carbs 40% protein 15% fat
I would add more complex carbs during the day and lower the fat just a bit. Natural fat is fine, but for gaining muscle, you need the energy from the carbs. As you diet down, wean the carbs out and add more fat gradually.
Books I've Written on Figure Prep and Female Bodybuilding. Check 'em out below.
There is a peanut butter at Walmart I found. I has flax seeds and flax seed oil in it. It is really good and very healthy. I dump the oil that is on top and use the peanut butter in my shakes, YUM YUM
The stuff is fantastic - called Naturally Moore - it is the people that own power butter. If you can not find it at walmart then you can order it by the case from them for $42. It also has wheat germ and eggwhites in it. It has less fat and calories and more protein than any natural I have found.I use this in the protein bars as well as anything else with PB that my hubby or myself eats - we go through about 6 jars a week. My son will even eat it - but I have to sprinkle splenda on it.
Also - yes DON'T dump the oil - take a butter knife and mix it all up - alot of stuff settles on the bottom -it doe get messy if you let the oil slosh out the top, but if you take a few seconds and stir lightly at first - minimal mess- then stick in fridge and you do not have to mix anymore.
hahaha I got busted. lol sorry samoangirl...teeheehee
Actually samoangirl didnt poor the oil out....the cat did...stupid cat! or was it the dog?,,,not sure, but it wasnt samoangirl that dumped the oil, thats fer sure.
Betancourt Nutrition Forum Rep
The comments and opinions expressed in my posts are mine and mine alone. They do not necessarily reflect the opinions of Betancourt Nutrition
hahaha I got busted. lol sorry samoangirl...teeheehee
Actually samoangirl didnt poor the oil out....the cat did...stupid cat! or was it the dog?,,,not sure, but it wasnt samoangirl that dumped the oil, thats fer sure.
must have been your dumb dog..cause my cat's purrrfect! lol ok i forgive you this time for blaming me! man..i gotta change my password! :-)
Hi! I'm a 21 yr female 5'4 105 lbs trying to gain 6-7 lbs muscle. i was hoping you guys could analyze what i eat and make suggestions? thanks!
i do my weights 3x/wk for 1 hr and cardio 3x/wx for 30 min.
LOL hey bodebldr2000 and Samoangirl take the family fight to your kitchen
Samoangirl, its good to see that you are joined our cult
Whatever nature gave me, Thank you, The rest I'll make myself :)
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January 2003 - 166 lb
January 2006 -117 lb
January 2010- 156 (starting over)
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