Hi everyone!thought I`d share a little about what
I was doing as far as my diet.I`ve gone from what I believe wasn`t as good of a diet to one that is helping me a lot.Before,I was eating more calories but probably too many carbs and fats and not enough protein.I did some calculating and my protein was average 100-130 at the very max.My workouts were lagging and my definition was less than than what I liked.So,I made some changes.I`m open to any comments,criticism,pointers from anyone.
I`ve been at it two weeks and do see improvement in my lifts,endurance and definition is looking better.I had a Tanita scale bodyfat :
fat free mass:103.8
bicep:R and L 11.5
thigh:R 20 1/8 L 20
calf:R and L 13
I`m really not sure what I`m doing here so I got the bodyfat reading and started keeping a journal so I could have somewhere to start.I want to gain more mass.I`m small boned and do have a lighter frame than a bodybuilder should so maybe that isn`t what I could do.Ido have obvious muscles like a fitness or figure lady.Well,I could use a little more mass to be competitive even in that I think.
I`m going to keep going with the following diet and workout for a month and have another bodyfat done to see any changes.Then I`ll go from there and change things if I need to.
Here`s my diet:
1tsp.low fat cream cheese(on bagel)
1tsp.(exactly level measuring spoon)strawberry(or whatever)jam
2 boiled eggs,2whites(or cooked in cooking spray)
1oz round steak strip(sometimes make omelette with chopped veggies)
1c skim milk
12pm.425cal.40g protein(before workout)
4oz round steak broiled or grilled
1 egg white
3oz baked potato(small )
2/3 cup mix veggies(corn,green beans,limas,carrots)or other choice
like peas and carrots etc.
4pm.477 cal.40g protein(after workout)
1strawberry banana yogurt(real fruit on bottom kind) or 1/2c cottage cheese with extra fruit to add up to 200-210 calories.sliced grapes,peaches etc.
1/2 oz almonds
2oz banana(fruit,yogurt,nuts mixed together)
3/4 can of tuna
1 boiled egg white
8pm.520 cal. 43g protein
(I found eating a little later on this 1900 cal.160 g protein thing
helps a lot!)
3oz broiled chicken breast
1 egg white
4 oz.baked yam(Or 110-120cal. equivalent in beans1/2c,corn3/4c,potato4oz,exactly 1cup whole wheat pasta etc.)
1 tsp.butter(Or sometimes, 1tb.balsamic vinaigrette tossed with the
chicken and whole wheat pasta )
large spinach,mixed lettuce and veggie(shredded carrots,squash,cucumber,green,red bell pepper,tomaotoes etc. salad
1 cup skim milk
Days total:1920cal. 164g protein and about 35%protein,40%carbs and 25%
I`m sure this can vary a little day after day since I like variety
and make different choices from a list of equivalents of carbs,protein,fats etc.The totals are very close to the same daily.On none workout days I cut some of the yogurt and fruit and increase protein up toward 170g.The calories are always about 1900.I`m doing well on this.The workouts are going great and recovery is much faster than when I was eating less protein and more carbs.
Here`s the split workout routine:
flat bench:45(12)(12)85(8)105(7with spot on last one)100(7with spot on last one)95(8)(8)
incline barbell: 80(8)75(8)(8)
upright rows :50lb.3 sets 10
machine rows narrow grip:120lb.3sets 10
wide grip:110lb.3 sets 10
behind the neck presses:45(9)50(8)(9)(10)45(10)
bodyweight dips 3 sets 1
pressdowns70lb. and side laterals(12lb.) superset 3 sets 12
overhead extensions 20lb. 3 sets 12
5 min.incline treadmill jog
abs:tri set 25 knee ups,25 roll ups?(you lay on the bench and roll knees up touching elbows)25 crunches total 3 of these tri sets
5 min.recumbent bike
cool down stretches
incline dumbbell 35`s 3 sets 8
upright rows 50lb.3sets 1dumbbell rows35lb. 3 sets 10
dumbbell shoulder press30 lb (6)(5) 25lb.2
behind neck press 50lb.3 sets 8-10(working up to 10 reps)
dips 3 sets 12
Same cardio finishing routine as Monday
chins 3 sets failure(3-4 at a time)usually do about 20 total
pulldown 110lb 3 sets 8
lat machine 3 sets 12
barbell curls 50lb.3sets8
hammers 25lb.3sets 8
preacher curls 40lb.3 sets 10
leg prss 50lb.3 sets 15
stepper 5 min.
leg extensions 50lb 4 sets 12
stair master 5 min.
legcurls 25lb. 3 sets 12
incline treadmill jog 5 min.
seated and standing calves superset 35lb. 3 sets 20
recumbent bike 5 min.
cool down and stretches
Friday:same as Tuesday exept instead of leg press I do
squats 65lb.3 sets 15
stiff leg deadlifts 45lb. 3 sets of 12
walking lunges 15lb.dumbbells 2 sets 12
Then same as Tuesdays finishing routine and cardio
Thats the whole diet and routine for this month.Next month I`ll get another reading and measurements done.We`ll see.Karen
Thread: Beginning to keep up with things