*~ The Road To Recovery ... Into A World Of Strength And Bodybuilding ~*

[nc9892]

Thanks nc9892 and Zoe So 2200 for maintaining?

Sounds like a conservative but safe bet to me. Make sure you get NO LESS than 50 grams of fat a day though, and like 200 grams of protein.

edit: the only thing I mean by safe, is that you won't gain on that much. Your gains are pretty slow, isn't it about 7 lbs since this journal started? At that little of an increase, you have not been eating much above your maintenance calories.

[twinnett]

Sounds like a conservative but safe bet to me. Make sure you get NO LESS than 50 grams of fat a day though, and like 200 grams of protein.

edit: the only thing I mean by safe, is that you won't gain on that much. Your gains are pretty slow, isn't it about 7 lbs since this journal started? At that little of an increase, you have not been eating much above your maintenance calories.

That's b/c she does way too much cardio and hasn't been consistently eating enough calories to gain.

[spirit3530]

That's b/c she does way too much cardio and hasn't been consistently eating enough calories to gain.

indeed.

I mean if you review here journal you can see it very clearly. Yes Ashley NO less than 2200 calories given your activity level and also because you sometimes eat less than that. Make sure you get enough fats because it will keep your hair, skin and nails healthy.

[cathryn]

I have to agree, 2200 barely keeps me up and I do a lot less than you do Ashely. I know it's hard, trust me I am struggling too, but you are really active and have to fuel all the things you love doing!

[spirit3530]

Remember ashley its more about food choices and resistance training that determines whether you are skinny fat or fit looking. Would you like to look great in clothes, but all flabby underneath?

In the medical world, skinny-fat is known as sarcopenia, a condition marked by muscle and strength loss in people of otherwise-normal weight.

[h@rdc0re]

Thanks everyone I agree with what you all are saying Heres what I had today


meal one
2 eggs
2 slices whole wheat toast
1 yogurt
1/2 cup all bran

meal two
1 slice rye
tbsp natural peanut butter
can of tuna

meal three(pre workout)
1 scoop whey
300 ml skim milk

meal four(post workout)
1 scoop whey
300 ml skim milk
banana

meal five
1 normal potato (not sweet) im bad lol
salad with basalmic vinegar
1 chicken breast

meal six
tbsp peanut butter
1 cup cottage cheese(fat free)
1 slice rye

[zb2612]

i love rye bread! i bought some back from the states and froze it!! sorry slightly off topic!!!! oops


Zoe
xxx

[h@rdc0re]

i love rye bread! i bought some back from the states and froze it!! sorry slightly off topic!!!! oops


Zoe
xxx

lol i agree zoe!
rye bread it awesome!! mmmmmmmmmmmmmmmmmm

[jaim91]

meal four(post workout)
1 scoop whey
300 ml skim milk
banana

Instead of the milk, I would have water with the shake, but add some simple carbs to the meal so that the protein is more quickly absorbed. Stuff like 5 rice cakes, some dex, sweet tarts, Rockets, etc.

[h@rdc0re]

Instead of the milk, I would have water with the shake, but add some simple carbs to the meal so that the protein is more quickly absorbed. Stuff like 5 rice cakes, some dex, sweet tarts, Rockets, etc.

okay
thank you jaim

[h@rdc0re]

Heres what I am eating today, I already ate 1st 2nd and 3rd meal
Is this good to start for maintaining?

meal one
1 cup raisin bran
1 cup skim milk
tbsp peanut butter
slice rye bread
TOTAL:530 calories consumed

meal two
1 vector bar
1 scoop whey
300 ml skim milk
1 jello(5 calories)
TOTAL:465 calories consumed

meal three
1 whole wheat bagel
1 vanilla crisp 90 calorie bar
1 slice low fat swiss cheese
2 slices fat free turkey
lettuce, mustard
1 jello(5 calories)
TOTAL: 486 calories

meal four
1 scoop whey
300 mL skim milk
1 cup fat free yogurt
1/2 cup all bran
12 blueberries
TOTAL: 482 calories

meal five
1 ground turkey burger on whole wheat bun
mixed veggies on the side
TOTAL: 465 calories

TOTAL: 2,428 calories consumed

[h@rdc0re]

Oh and its my cheat day, thats why I added in a few treats hehehehe I just dont wanna binge so im gonna have smalllllllllll cheats

[spirit3530]

Heres what I am eating today, I already ate 1st 2nd and 3rd meal
Is this good to start for maintaining?

meal one
1 cup raisin bran
1 cup skim milk
tbsp peanut butter
slice rye bread
TOTAL:530 calories consumed

meal two
1 vector bar
1 scoop whey
300 ml skim milk
1 jello(5 calories)
TOTAL:465 calories consumed

meal three
1 whole wheat bagel
1 vanilla crisp 90 calorie bar
1 slice low fat swiss cheese
2 slices fat free turkey
lettuce, mustard
1 jello(5 calories)
TOTAL: 486 calories

meal four
1 scoop whey
300 mL skim milk
1 cup fat free yogurt
1/2 cup all bran
12 blueberries
TOTAL: 482 calories

meal five
1 ground turkey burger on whole wheat bun
mixed veggies on the side
TOTAL: 465 calories

TOTAL: 2,428 calories consumed

This looks good. Keep your cals between 2000-2500. This should give you plenty energy.

[h@rdc0re]

Okay Thank You Spirit

[fish153]

Good job maintaining that amount of calories - keep at it!

[cathryn]

Way to go Ashley - you're doing great, good to see you balancing everything out with food/exercise/LIFE!

[h@rdc0re]

Thank u fish and cathryn Today was awesome, my bf made me have a treat and insisted I should if I wanna recover I need to treat myself so i had some strawberry waffles in the cn tower today it was great

[fish153]

strawberry waffles ... mmmm ... drool.

and your bf is totally right -- i'm glad he's encouraging your recovery and treating you to yummy foods!

[h@rdc0re]

strawberry waffles ... mmmm ... drool.

and your bf is totally right -- i'm glad he's encouraging your recovery and treating you to yummy foods!

hehe, thanks fish <3 and they had vanilla ice cream on it and strawberry sauce. It was super good!

[jaim91]

Thank u fish and cathryn Today was awesome, my bf made me have a treat and insisted I should if I wanna recover I need to treat myself so i had some strawberry waffles in the cn tower today it was great

That's crazy! We're always at the same place around the same time. I was working at the Roger's Centre (next door), while you and your bf were munching waffles in the CN Tower Glad you enjoyed them

[h@rdc0re]

That's crazy! We're always at the same place around the same time. I was working at the Roger's Centre (next door), while you and your bf were munching waffles in the CN Tower Glad you enjoyed them

Omg! Are you for real? Thats awesome lol. Maybe we will run into eachother someday lol, hehe, that would be super cool.

[cathryn]

Mmmm, did someone say...strawberries? I'm glad you enjoyed!

[h@rdc0re]

hehe thanks hun

[h@rdc0re]

Heres what I ate today
Note*
Today is my non workout day so all im doing is 1 hour of dancing

400 calories burned

meal one
2 eggs
2 slices whole wheat toast
1 cup fat free yogurt
1/2 cup all bran
590 calories

meal two
1 whole wheat bagel
1 slice low fat swiss cheese
2 slices fat free turkey breast
lettuce, mustard and tomato
400 calories

meal three
1 scoop whey
350 ml skim milk
1 vector bar
500 calories

meal four
1 whole wheat bun
4 oz lean ground turkey
lettuce, tomato and mustard
salad with basalmic vinegar
570 calories


meal five
1 scoop whey
350 ml skim milk
280 calories

TOTAL: 2,340 calories consumed

[h@rdc0re]

Hey everyone. I just thought I would drop a update and start posting in my journal again.

I seen Taras new pics and seen how much progress she made which made me kinda wanna get back on the wagon again and start posting my diets, etc.


Heres how my diet has been so far

meal one
2 eggs
2 slice whole wheat toast
1 cup yogurt
1.2 cup all bran
560 calories

meal two(pre workout)
2 slices rye bread
2 slice fat free turkey
lettuce, mustard and tomato
300 calories

meal three(post workout)
1 scoop whey
1 full glass of skim milk
250 calories

meal four
Huge salad with basalmic vinegar
200 calories

meal five
1 scoop whey
1 full glass of skim milk
250 calories

TOTAL: 1,600 calories approx.

I know this isnt as much as I should be eating but can you still put on some muscle with this if you leave cardio out?

[spirit3530]

calories have to go back up to 2500 if you are working out. Protein and fat needs to be to be higher. Balance your P/C/F even if you are eating less calories.

[fish153]

Listen to spirit3530, he knows what he's talking about.

And you, too, should know the answer to your question: No, at 1600 calories, you cannot gain muscle, ESPECIALLY if you're still lifting (because that burns calories no less than cardio).

1600 is barely enough to provide your body enough to function well physiologically. You've spent enough time here and have enough intelligence to know that. You need more fats and protein and ESPECIALLY more actual foods. A protein shake is not a "meal".

[twinnett]

No, 1600 is NOT enough..2 of those "meals" are not meals..whey is not a meal...and either is a salad....looks to me like you're barely getting any fat..you know better!!! Muscle needs food!!!! And we all know you're not going to cut cardio!!! You commented on how much progress I'm making...I'm eating between 2400-2800 calories!

[h@rdc0re]

Spirit - Thank You, I know your right and Im gonna try to get my calories up more today =)

Fish - Thank You, And I know. I am gonna start getting my diet back up and going, =)

Tara - Thank You hun. You have made so much progress and by the looks of your pics you will be competiting soon. Its really inspiring to see that kind of change, you look so good. And I have dropped the gym cardio and just walk sometimes and havent danced in a while But gonna start lifting again/ I had such a busy few weeks i had 2 jobs and correspondance and it was soo hard and now im back to normal and can focus on my diet and lifting again

[h@rdc0re]

Heres what I ate today


meal one
2 eggs
2 slice ww toast
1/2 cup all bran
yogurt
500 calories

meal two
1 slice rye bread
3 slice turkey
lettuce, mustard and tomato
hop & go
340 calories

meal three
protein shake
pear
310 calories

meal four
2 slice rye
lettuce mustard, pickle and turkey
3 oz Sardines
500 calories