*Need help with my diet! Goal: gain muscle. Please help!*

[LilCobra86]

Hi!

I'm pretty underweight, but am trying to gain muscle and minimal fat, with the goal of competing. I currently am 23 yrs old, female, 5'1 on a good day, and weigh less than 85 pounds (I have a small frame, but lost a lot of weight due to an illness, digestive disorders, and a stressful year!).

My goal weight is 85-90 pounds (this is where my body naturally stabilizes, though I have no problem gaining more if it is muscle!) :-)

I lift everyday (1 body part per day), no cardio (except for walking my dog). :-)

My typical breakdown of macro's is usually in the ranges of 30-40% fat, 25-35% carbs, and 30-40% pro. It usually averages at 35:30:35 (fat: carbs: pro).

I have a lot of food allergies, so I cannot do any dairy (no whey!:-()or grains (maybe rice occasionally).

Here is a typical day for me:

Pre-workout/Meal 1:
3 jumbo softboiled eggs
1 large peach
[325 cals, 15g fat, 22g carbs, 25g pro, 3.5g fiber]


Meal 2:
Lettuce wrap: I mix together 3oz sweet potato, 5oz fish, 1 medium carrot and 1 teaspoon coconut oil in a food processor. I add some sugar snap peas and roll up the lettuce into a wrap sandwich. [315 cals, 8g fat, 24g carbs, 37g pro, 4g fiber]

Snack:
1 apple + 2 TB natural PB
[310 cals, 16g Fat, 34g Carbs, 8g Pro, 8g fiber]

Meal 3:
same as meal 2 [315 cals, 8g fat, 24g carbs, 37g pro, 4g fiber]

Meal 4:
2 chicken thighs [545 cals, 35g fat, 0 carbs, 57g Pro, 0g fiber]
(Sometimes I'm not hungry and cannot fit this meal in. Should I substitute this with a chicken breast, veggies, and perhaps some rice or sweet potato?)

Snack 2:
Dairy-free coconut yogurt
1 scoop Health N Fit Egg White protein powder
1 scoop Emerald Balance green powder
1c blueberries
[330 cals, 8g fat, 38g carbs, 27g pro, 8.5g fiber]

Totals:
Calories: 2140
Fat: 89g, 801 cals, 37.5%
Carbs: 142g 568 cals, 26.5%
Pro: 191g, 764 cals, 36%
Fiber: 26g

How does my diet look? Are my ratios optimal?

I have researched a lot about keeping carbs below 150g in order to prevent too much fat gain, yet still provide enough carbs for energy and to prevent going flat.

I know I need to add more cals, but IDK how/where/with what foods to do this.

I know I don't need more protein, so increasing fats might be my only option, unless u gals think increasing carbs is the way to go. I just don't want to get "soft"... I want to try to maintain as much leanness as possible (I'm not into the bulking and cutting thing!)

Any suggestions would rock!

Thanks SO much for the help!!!!!

[freebirdmac]

How long have you been eating this way and what are the results? That's really the proof. It looks fine to me.

You can try quinoa for another carb and protein source. It is a seed, not a grain, and is gluten free.

[LilCobra86]

I've been messing with my diet for a few months. I used to be vegan (since I was 12), but my GI issues forced me to have to stop a few years ago .

So far, no real results (other than for some odd reason, I'm very constipated! IDK why... I get enough fiber and drink enough water!)

So my ratios are good? (average = 30-40% fat : 20-30% carb : 30-40% pro)?

What is an optimal macro ratio?

Do u think that higher fat and lower carb is the way to go?

Thanks!

[freebirdmac]

I think you should stick with this plan and don't mess with it for at least 3 weeks. Then see what your results are.