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  1. #1
    Registered User Klee82793's Avatar
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    Extremely dedicated, but is this a safe plan?

    Hi there. I have been a reader here for a few months and I have decided to step up my training in hopes of being able to compete someday. Having an ED in the past, my metabolism isn't incredibly fast and I maintain at around 1435 calories a day. I have been eating slightly higher than this level to try to gain some muscle mass.

    I am 5'3'', 110lbs, and currently have my macros in the range of 1500-1600 calories, 123-147g carbs, 38-39g fat, and 165g protein. Last month I had my body fat tested and the result was 15.9% (from a caliper so I don't know the accuracy).

    With my new school schedule, my current plan is the following:

    5am Pre-Cardio: 2 egg whites, coffee

    5:30am Cardio: either 25 minutes HIIT or 45 minutes sustained cardio

    6:30am Breakfast: 1/4 cup 6 grain hot cereal, 1 scoop of whey protein concentrate, 1/2 tablespoon flaxseed, 1/2 tablespoon psyllium husk, 1tbsp almond butter

    7-9am School

    9am Snack: 4oz turkey breast, 2 leaves of romaine, 1/4 cup cucumber, 1/2 cup bell pepper

    9:10-11:10am School

    11:30am Lifting: 3 day split: arms and abs, back and abs, legs and abs; plus one bootcamp class and one bodypump class each week (total 5 days)

    1pm Post-Workout: 1/2 serving cherry tomatoes, 1 cup bok choy, 1 cup spinach, 1/2 cup mushrooms, 4oz tilapia or turkey meatloaf, 3 or 4 oz sweet potato (depending on difficulty of workout)

    3:30pm Snack: 1/2 cup egg whites with 1/8 cup cottage cheese, 1/2 cup cucumber, 1 stalk of celery, 1 cup of broccoli, 2tbsp hummus, 1/8 cup salsa

    6pm Dinner: 5oz chicken breast with 1/4 cup tomato sauce, 3 cups romaine, 3 cups spinach, 1/8 avocado, 1/4 cup bell pepper, 1tbsp onion, .5 cup mushrooms, 1/2 cup cucumber

    8pm Bedtime Snack: 1/2 cup cottage cheese, .5 tbsp pb2, .5 tbsp cocoa powder, .5 tbsp almond butter, .5 tbsp sliced almonds

    Total: 1512 calories, 140 carbs, 32 fat, 176 protein

    I know that it doesn't fit perfectly into the macros, but I can't even tell if I figured them right to begin with (I used the sticky and tried to do it myself, but I am still a bit confused..)

    Any help that you could give me would be very much appreciated! I really did try on my own and I really would love to get a trainer but cannot afford it right now (another reason why I am putting off the competition dream for a while). I just want to be realistic. Thank you so much!
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  2. #2
    Not afraid of food! EB68's Avatar
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    What exercises are you doing? Also why abs three time per week and all other parts once? I would suggest lowering the cardio to only off weight training days and doing a fullbody workout three time per week with a rest day between each workout. With the fullbody routine you need to be doing all compound exercises like squats/deadlifts/bentover rows/bench press/military press maybe add a couple of isolation exercises at the end if you have any gas left. These are the best exercises to build mass, and the key is to progress with poundages as often as you feel able to do so. Doing arm days and leg days will not add mass to your body, at least not anytime soon. You need proper rest to recover also, at least 7 to 8 hours sleep a nite. Good luck with your journey.
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  3. #3
    Back at square one wakechica's Avatar
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    You need to up your fat intake as well (use good fats such as coconut oil, salmon etc) - should be around 1g/kg of mass therefore yours needs to be at 50g. You'll find you have better satiety and feel better with a correct fat intake.
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  4. #4
    Registered User big lew's Avatar
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    big lew is offline
    Originally Posted by Klee82793 View Post
    Hi there. I have been a reader here for a few months and I have decided to step up my training in hopes of being able to compete someday. Having an ED in the past, my metabolism isn't incredibly fast and I maintain at around 1435 calories a day. I have been eating slightly higher than this level to try to gain some muscle mass.

    I am 5'3'', 110lbs, and currently have my macros in the range of 1500-1600 calories, 123-147g carbs, 38-39g fat, and 165g protein. Last month I had my body fat tested and the result was 15.9% (from a caliper so I don't know the accuracy).

    With my new school schedule, my current plan is the following:

    5am Pre-Cardio: 2 egg whites, coffee

    5:30am Cardio: either 25 minutes HIIT or 45 minutes sustained cardio

    6:30am Breakfast: 1/4 cup 6 grain hot cereal, 1 scoop of whey protein concentrate, 1/2 tablespoon flaxseed, 1/2 tablespoon psyllium husk, 1tbsp almond butter

    7-9am School

    9am Snack: 4oz turkey breast, 2 leaves of romaine, 1/4 cup cucumber, 1/2 cup bell pepper

    9:10-11:10am School

    11:30am Lifting: 3 day split: arms and abs, back and abs, legs and abs; plus one bootcamp class and one bodypump class each week (total 5 days)

    1pm Post-Workout: 1/2 serving cherry tomatoes, 1 cup bok choy, 1 cup spinach, 1/2 cup mushrooms, 4oz tilapia or turkey meatloaf, 3 or 4 oz sweet potato (depending on difficulty of workout)

    3:30pm Snack: 1/2 cup egg whites with 1/8 cup cottage cheese, 1/2 cup cucumber, 1 stalk of celery, 1 cup of broccoli, 2tbsp hummus, 1/8 cup salsa

    6pm Dinner: 5oz chicken breast with 1/4 cup tomato sauce, 3 cups romaine, 3 cups spinach, 1/8 avocado, 1/4 cup bell pepper, 1tbsp onion, .5 cup mushrooms, 1/2 cup cucumber

    8pm Bedtime Snack: 1/2 cup cottage cheese, .5 tbsp pb2, .5 tbsp cocoa powder, .5 tbsp almond butter, .5 tbsp sliced almonds

    Total: 1512 calories, 140 carbs, 32 fat, 176 protein

    I know that it doesn't fit perfectly into the macros, but I can't even tell if I figured them right to begin with (I used the sticky and tried to do it myself, but I am still a bit confused..)

    Any help that you could give me would be very much appreciated! I really did try on my own and I really would love to get a trainer but cannot afford it right now (another reason why I am putting off the competition dream for a while). I just want to be realistic. Thank you so much!
    IMO, your macros look good, providing your maintenance is actually 1400. The idea is do this for a couple weeks and measure your progress with measurements and weight. BF calipers are a good tool, but should not be used for accuracy. You could be visibly dropping bf without changes in caliper readings. it would all depend on the skinfold sites and where you are actually losing bf. also, if you are trying to bulk a little and considering you're only 100 calories over maintenance, I would suggest cutting back the cardio. Let you weight training do it's jon. Good luck
    What does your weight training look like?
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  5. #5
    Registered User Klee82793's Avatar
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    Klee82793 is offline
    Originally Posted by big lew View Post
    IMO, your macros look good, providing your maintenance is actually 1400. The idea is do this for a couple weeks and measure your progress with measurements and weight. BF calipers are a good tool, but should not be used for accuracy. You could be visibly dropping bf without changes in caliper readings. it would all depend on the skinfold sites and where you are actually losing bf. also, if you are trying to bulk a little and considering you're only 100 calories over maintenance, I would suggest cutting back the cardio. Let you weight training do it's jon. Good luck
    What does your weight training look like?
    Thank you so much. I typically do 3 sets of 12, but sometimes I only get 8-10 reps before failure because I lift heavy. I try to do supersets when I can because I have seen that they are often included in other plans (livefit, ect)

    Arms/Abs: chest press/tricep extensions, bicep curls/overhead press, fly/tricep dips, hammer curls/side raise, russian twist/reverse crunch, plank with arms on a ball/long lever crunch, captain's chair

    Back/Abs: dead lifts/rows, single leg dead lift/upright row, lat pull down, reverse fly, decline crunches, plank/v-ups, barbell roll outs/scissors

    Legs/Abs: kickbacks, narrow squats on smith/wide stance squats on the smith, lunges on the smith, single leg bridges/hamstring curls, bavarian lunges, donkey kicks, side plank/scissors, oblique crunches, crunches on machine
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  6. #6
    Registered User Klee82793's Avatar
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    Klee82793 is offline
    Originally Posted by EB68 View Post
    What exercises are you doing? Also why abs three time per week and all other parts once? I would suggest lowering the cardio to only off weight training days and doing a fullbody workout three time per week with a rest day between each workout. With the fullbody routine you need to be doing all compound exercises like squats/deadlifts/bentover rows/bench press/military press maybe add a couple of isolation exercises at the end if you have any gas left. These are the best exercises to build mass, and the key is to progress with poundages as often as you feel able to do so. Doing arm days and leg days will not add mass to your body, at least not anytime soon. You need proper rest to recover also, at least 7 to 8 hours sleep a nite. Good luck with your journey.
    I train abs more often because they seem to be the only area I have not seen any progress, however I understand that you can't spot reduce and that overtraining isn't the answer so maybe I should re-evaluate that. Thank you for the advice, I will definitely look into some compound lifts!
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  7. #7
    Registered User andrerox80's Avatar
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    1. you might be in recovery and i am so, so happy you want to gain muscle, but that meal plan screams ed. to me, at least.
    2. you need more dietary fat.
    3. i'd choose a prgm like ss.
    4. i'd make step 1 restoring your metabolism and getting to what your maintenance ought to be and then increasing from there.
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  8. #8
    Registered User catskills's Avatar
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    What might help is if you could post some current pictures on your bodyspace. Also what is your end goal? Can you post a picture of a "look" that you might want to try to achieve?
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