Female pics - critique please!!

[Ally1]

Hi all,

Here are some pics of me... my stats are 5'4", 126lbs and around 21%bf. These are the first pics i've ever taken so not to good on the posing!! As you'll see, i think my ass and thighs are what need the most work but can't seem to budge them...

Any opinions, suggestions etc are welcome!! My goal is 116lbs. Currently diet, training and cardio are in check so just keep going i suppose!! Train weights 4 x week (pm), cardio 5 x week (am) on empty stomach and diet is 1150c 50p/30f/20c.

Help needed!!

Ally

[Growingpains]

You look great. Props for posting! I would say up the cals (I wish I could only eat 1150 a day, haha, it would be way cheaper). Maybe more lean proteins. Are you taking any supps?

I think you really great though. Keep it up!

GP

[Aliceinchains]

Your pretty, very feminine. Maybe try a little clen?

[IBdmfkr]

No need to up the calories or take clen.. please post your diet in detail along with your training regiment (cardio/lifting, times/wk etc). You look good but you could easily be 115lbs with a higher amount of Lean body Mass.

[Ally1]

You look great. Props for posting! I would say up the cals (I wish I could only eat 1150 a day, haha, it would be way cheaper). Maybe more lean proteins. Are you taking any supps?

I think you really great though. Keep it up!

GP

Thanks for the good wraps! Keeping it very basic atm with supps, just multi, calcium, vit C as well as thermos before cardio. Want to get down to about 17%bf then maybe try some var to really harden up. I've used clen and t3 quite a while ago and got good results but have never really keep the weight off. I used carnitine a long time ago and was thinking bout throwing it in again, i'm trying to lose as much as possibe before using anythin unnatural!!
Any suggestions for some essential supps i should be using to get the weight off or any killer exercises to get rid of the ass and thighs???

Cheers,

Ally

[Ally1]

No need to up the calories or take clen.. please post your diet in detail along with your training regiment (cardio/lifting, times/wk etc). You look good but you could easily be 115lbs with a higher amount of Lean body Mass.

i agree with you, i don't think i need higher calories or clen at the moment, just need to tweak/perfect what i'm already doing..

Diet is
1. 2 x boiled eggs
2. 1 x can tuna & 1 cup oats
3. 3.5oz chicken with salad and flaxseed oil
4. 1 x can tuna & 1 1/2 cup oats
5. 3.5 oz rump steak, broccoli, caulilower

training:
currently doing a 3 day split, training mon, tues, thurs, fri so hitting every muscle every 5-6 days
Mon - Chest, shoulders
Tue - Back, Bis, Tris
Thur - Quads, Hams, Calves
Fri - back to Mondays's train

Cardio for 45min on empty stomach 5 x week, vary machine every 2 days - bike, treadmill, step and elliptical, all varying intensity the whole time.

Ally

[svarturer]

Lookin good

I** you are the man

[IBdmfkr]

i agree with you, i don't think i need higher calories or clen at the moment, just need to tweak/perfect what i'm already doing..

Diet is
1. 2 x boiled eggs
2. 1 x can tuna & 1 cup oats
3. 3.5oz chicken with salad and flaxseed oil
4. 1 x can tuna & 1 1/2 cup oats
5. 3.5 oz rump steak, broccoli, caulilower

training:
currently doing a 3 day split, training mon, tues, thurs, fri so hitting every muscle every 5-6 days
Mon - Chest, shoulders
Tue - Back, Bis, Tris
Thur - Quads, Hams, Calves
Fri - back to Mondays's train

Cardio for 45min on empty stomach 5 x week, vary machine every 2 days - bike, treadmill, step and elliptical, all varying intensity the whole time.

Ally

Unfortunently Ass + Thighs are genetic so as the BF drops off you will eventually lose them, ofcourse squats/lunges/deadlifts etc will all help as well as cardio within you THR (target heart rate).

I'd spread your carbs more evenly throughout the day..
Ex. Try a piece of fruit in the morning with your eggs with say 1/4cup oats.
Maybe in place of one of the Tuna meals stick in Salmon and drop the Flaxseed oil for your natural *****s/fats. Also I'd split the 1cup oats in meal 2 between meals 2+3, say 1/2cup oats w/meal 2 and 1/4cup cooked brown rice with meal 3, also add more vegetables. I like the last meal, good choice of meat and you added vegetables..
Possibly slip in another meal during the day but even out the calories accordingly to help speed metabolism. Ex. Drop meal 3 chicken to 2oz with salad and olive oil. Then come back with 2oz steak w/ the 1/4cup rice I mentioned above..
just a few tips.. all in all it looks good and just be patient with the weight loss, keep up with the cardio either in the AM before anything hits your stomach (except water/diurectic tea/black coffee) or PM 2.5-3hr after your last meal.

As far as training goes, I'd not put Tri's the day after Chest/shoulders because the muscle group has already been worked (lead to overtraining).
Also I'd do a 3day split.. say Mon/Wed/Fri and then start back over on Monday. Especially with a somewhat restricted diet, no need to be in their as much as you are and training so close together, give your body time to rest.

Goodluck

[FullMoonHowlingWolf]

Congratulations on your progress and the advice that I**mfkr has given you is sound. No need for Clen, just keep working hard and be patient. It takes time and dedication to achieve results. Stick with the AM cardio and you could even up it to 60 minutes, but no more. Keep your diet in check, but have one cheat day where you get to indulge a little.

[spound]

Unfortunently Ass + Thighs are genetic so as the BF drops off you will eventually lose them, ofcourse squats/lunges/deadlifts etc will all help as well as cardio within you THR (target heart rate).

I'd spread your carbs more evenly throughout the day..
Ex. Try a piece of fruit in the morning with your eggs with say 1/4cup oats.
Maybe in place of one of the Tuna meals stick in Salmon and drop the Flaxseed oil for your natural *****s/fats. Also I'd split the 1cup oats in meal 2 between meals 2+3, say 1/2cup oats w/meal 2 and 1/4cup cooked brown rice with meal 3, also add more vegetables. I like the last meal, good choice of meat and you added vegetables..
Possibly slip in another meal during the day but even out the calories accordingly to help speed metabolism. Ex. Drop meal 3 chicken to 2oz with salad and olive oil. Then come back with 2oz steak w/ the 1/4cup rice I mentioned above..
just a few tips.. all in all it looks good and just be patient with the weight loss, keep up with the cardio either in the AM before anything hits your stomach (except water/diurectic tea/black coffee) or PM 2.5-3hr after your last meal.

As far as training goes, I'd not put Tri's the day after Chest/shoulders because the muscle group has already been worked (lead to overtraining).
Also I'd do a 3day split.. say Mon/Wed/Fri and then start back over on Monday. Especially with a somewhat restricted diet, no need to be in their as much as you are and training so close together, give your body time to rest.

Goodluck

Great advice all around above here. You follow along those lines and you'll be in good shape.

[Growingpains]

Sorry repeated post

I**MFKR knows what he's doing listen to him. You'll be in great shape!

[DarKOmeN]

looking good

[Ally1]

Unfortunently Ass + Thighs are genetic so as the BF drops off you will eventually lose them, ofcourse squats/lunges/deadlifts etc will all help as well as cardio within you THR (target heart rate).

I'd spread your carbs more evenly throughout the day..
Ex. Try a piece of fruit in the morning with your eggs with say 1/4cup oats.
Maybe in place of one of the Tuna meals stick in Salmon and drop the Flaxseed oil for your natural *****s/fats. Also I'd split the 1cup oats in meal 2 between meals 2+3, say 1/2cup oats w/meal 2 and 1/4cup cooked brown rice with meal 3, also add more vegetables. I like the last meal, good choice of meat and you added vegetables..
Possibly slip in another meal during the day but even out the calories accordingly to help speed metabolism. Ex. Drop meal 3 chicken to 2oz with salad and olive oil. Then come back with 2oz steak w/ the 1/4cup rice I mentioned above..
just a few tips.. all in all it looks good and just be patient with the weight loss, keep up with the cardio either in the AM before anything hits your stomach (except water/diurectic tea/black coffee) or PM 2.5-3hr after your last meal.

As far as training goes, I'd not put Tri's the day after Chest/shoulders because the muscle group has already been worked (lead to overtraining).
Also I'd do a 3day split.. say Mon/Wed/Fri and then start back over on Monday. Especially with a somewhat restricted diet, no need to be in their as much as you are and training so close together, give your body time to rest.

Goodluck

Damn genetics!!! Do you not see any problems in having fats and carbs at the same time? You'll notice in my diet all fats and carbs were seperated, i got this advice from a trainer a little while ago...

[IBdmfkr]

You'll get many mixed opinions on that one.. I find total calories and quality of food combinations makes much more difference than seperation of carbs/fats in meals.. If you'll notice I don't supplement fats but rather utilize the fats that are naturally in foods. Also cardio is going to help you acheive your goal much faster, so be sure and stay on top of it but don't over-do it at the same time.

[Ally1]

You'll get many mixed opinions on that one.. I find total calories and quality of food combinations makes much more difference than seperation of carbs/fats in meals.. If you'll notice I don't supplement fats but rather utilize the fats that are naturally in foods. Also cardio is going to help you acheive your goal much faster, so be sure and stay on top of it but don't over-do it at the same time.

Thanks a heap for your input! I'm pretty good at listening to my body - i definitely know when i need a rest! I'll keep it all up and hopefully see some good results soon! I'll post some pics in a month or two and see if it's paid off!

Cheers!!!

Ally

[Undecided09]

You'll get many mixed opinions on that one.. I find total calories and quality of food combinations makes much more difference than seperation of carbs/fats in meals.. If you'll notice I don't supplement fats but rather utilize the fats that are naturally in foods. Also cardio is going to help you acheive your goal much faster, so be sure and stay on top of it but don't over-do it at the same time.

I have to take **'s side on the mixing macros question. Many will tell you not to do it, and I would assume that it is more geared towards those who put on fat very quickly and easily, if you are one of those people, then maybe you should take it into consideration. However if your not, then i wouldn't worry about that as much as I would worry about taking in quality cals 6 times a day, as ** said. That is much more important than the combination of cals in each meal, IMO.

P.S. I love ur Avy, lol...

~M.A.D.

[IBdmfkr]

Thanks a heap for your input! I'm pretty good at listening to my body - i definitely know when i need a rest! I'll keep it all up and hopefully see some good results soon! I'll post some pics in a month or two and see if it's paid off!

Cheers!!!

Ally

Best of luck, you already have a great start so it shouldn't take much to get you to where you need to be. Look forward to seeing the updates.

B D

[spound]

Damn genetics!!! Do you not see any problems in having fats and carbs at the same time? You'll notice in my diet all fats and carbs were seperated, i got this advice from a trainer a little while ago...

As I** stated, you will get mixed opinions on this topic. I myself, mix carbs and fats in every meal, unless I am pre-contest and my carbs have gotten so low to where I only have enough to fit in a few meals, then the last few meals are pro/fat. Mixing macros should not be an issue for most people as long as the foods (especially carbs sources) are kept clean and not over done. If you are mixing macros and keeping everything clean and tight and staying on top of your cardio THEN you may want to try seperating them, but until then (which is unlikely) I don't feel it is necessary at all. It really cuts down on meal preperation choices as well...

[*Narkissos*]

props on posting pics.
props on being dedicated to a goal.. and for following.. for requesting advice with an open mind

That being said.. i disagree about the consensus that your calories are high enough

Without knowing much about you personally.. or even your activity level outside the gym i will venture to go against the grain and suggest that you really are NOT eating enough to support your goals.

Narkissos

[Ally1]

props on posting pics.
props on being dedicated to a goal.. and for following.. for requesting advice with an open mind

That being said.. i disagree about the consensus that your calories are high enough

Without knowing much about you personally.. or even your activity level outside the gym i will venture to go against the grain and suggest that you really are NOT eating enough to support your goals.

Narkissos

You're right, i've got an open mind so am interested in how many calories you think i should be eating and do you think i'm causing negative reactions by only eating 1150? A bit of history - i used to weigh 155lbs and tend to put weight back on VERY easily so am very hesitant to eat more. Currently i am maintaining ONLY on this diet, i'm hoping over time with cardio etc i gradually start losing and when that eventually happens, i would probably consider eating more if i could maintain it....

Interested in your thoughts though!!

Ally

[Undecided09]

You're right, i've got an open mind so am interested in how many calories you think i should be eating and do you think i'm causing negative reactions by only eating 1150? A bit of history - i used to weigh 155lbs and tend to put weight back on VERY easily so am very hesitant to eat more. Currently i am maintaining ONLY on this diet, i'm hoping over time with cardio etc i gradually start losing and when that eventually happens, i would probably consider eating more if i could maintain it....

Interested in your thoughts though!!

Ally

I wanted to say what Nark was saying, but I have a hard time going against virtually anything B D says...that being said, eating less doesn't equate to losing weight, if that were the case, we would all just eat 100 cals a day when we wanted to get skinny...Convincing girls that you need to eat more to look better is probably the hardest thing to do,but its the truth. As it has been stated, the quality of calories is much more important than the total amount...If the cals coming in consist of high amounts of protein, complex carbs, and healthy fats, then there is no reason why 2500 cals a day, while trying to lose BF can't be done...On another note, weight is not indicitive of appearance. You could weigh more and look alot better than you do now...Losing weight doesn't equate to a good look, the amount of LBM you can gain, and the amount of fat you can cut is what is going to make you look lean, well defined, and curvy...As I'm sure Nark will tell you, he "looks" the biggest when he weighs the least. How could that be??? Its because his BF is so low, the only thing that is left is his phenominal muscle base...If you are putting on muscle and losing fat you are going to weight more, or stay relatively the same in weight, but your appearance will be leaps and bounds better, and isn't that the goal of any diet?? Who cares if you weight 110 if you look like shit? The look is the goal of any diet, not the weight, and as I already stated, the weight isn't always indicative of the look....

~M.A.D.

[Velkar182]

Damn! Pretty Sexy there girl! When you get more meticulous with your diet, I mean really perfect what's best for you, I think you'll be absolute fire! The diet adjustments oyu should consider is definitely added calories in the form of lean protein, or perhaps low carb shake. I am not sure how your metabolism is but from personal experience, kicking the carbs up by 8-15% earlier in the day works great. When I do cardio before breakfast it does wonders for me as well.

From your pics, I can't tell about the rear end, but the thighs don't look terrible. The look like they have nice form and decent musculature. Do you compete in BB or strength athletics? Post your routines. And forget about clen temporarily. What supplements do you take?

[Ally1]

Damn! Pretty Sexy there girl! When you get more meticulous with your diet, I mean really perfect what's best for you, I think you'll be absolute fire! The diet adjustments oyu should consider is definitely added calories in the form of lean protein, or perhaps low carb shake. I am not sure how your metabolism is but from personal experience, kicking the carbs up by 8-15% earlier in the day works great. When I do cardio before breakfast it does wonders for me as well.

From your pics, I can't tell about the rear end, but the thighs don't look terrible. The look like they have nice form and decent musculature. Do you compete in BB or strength athletics? Post your routines. And forget about clen temporarily. What supplements do you take?

Thanks for the compliments!!! I'll try and answer everyone's questions in one post...

Training looks like this...

Mon (Chest, Shoulders)
Flat Bench
Incline Dumbbell press (sometimes cable crossovers or incline flies)
Shrugs
Military DB press
Side Raises (or front raises or rear delts on the reverse pec dec machine)

Tue (Back, Bis, Tris)
Deadlifts
Cable row (or one arm row)
Chin ups
Straight bar curls
Hammers
Tricep bench dips (or pushdowns or behind the head with a dumbell)

Thur (Legs)
Squats (or leg press if feeling a little lazy!)
Walking lungs
Straight leg deadlifts (for hams, not sure if that's what they're called!)
Donkey machine for calves
Calves on the leg press machine

All training is moderately heavy, doing 8 - 12 reps on everything, each exercise for three sets.

Cardio is 5 x week for 45 min (can't do anymore as i have top get to work) and i change machine every two days or so between step, treadmill, bike and elliptical and do interval training on all.

Do i compete or anything like that? No - i've only been training for two years but one day if i can actually get lean enough to the point of competing i'd like to.

Supplements - all i take at the moment is a multi, extra vitamin C, extra calcium and thermos before cardio. I was considering getting some carnitine but have been givin mixed reviews on it.

As far as my metabolism goes, it's pretty shot!!! For the past year or so i haven't eaten more than about 900 calories. I originally got great weight loss results from doing so (obviously) but as i result my metabolism stopped as well!! So i have only just gone up to the 1150 diet about 2 weeks ago to try and get it working again and so far, with the combination of cardio haven't put anything on so looks to be working. I'm not against the idea of eating more, just not sure on it!!

Ally

[Moneyshotman]

Hey Ally1, for what its worth... I like a woman with an ass and thighs! Love it actually. You look great and props for posting your picks. Keep up the good work and you'll get what you want out of it... I'm sure of it.

[*Narkissos*]

Ally.. i'm shooting you a PM now

Narkissos

[*Narkissos*]

Hi again.

do you think i'm causing negative reactions by only eating 1150?

Yes... When you continue to cut calories eventually your fat loss stagnates. As you noted, right now you're just maintaining on 1150.. not losing. 1150 is submaintenance for your weight. You didn't say if you ate this way to get down to your current weight.. or how long you've been on this diet.. but i suspect that you've stagnated because: 1. your body has become accustomed to this low of a caloric intake;

2. your metabolism has slowed to accomodate

A bit of history - i used to weigh 155lbs and tend to put weight back on VERY easily so am very hesitant to eat more.

This statement supports the opinion i expressed above. I'd fathom you 'regain very easily' because your metabolic rate has slowed to accomodate your under-eating.


Honestly.. i've run the calculations a number of times.. Even if you calculated maintenance calories based on lean body mass alone (Bodyweight-[bodyfat percentage]).. you're STILL below maintenance.

Currently i am maintaining ONLY on this diet, i'm hoping over time with cardio etc i gradually start losing and when that eventually happens, i would probably consider eating more if i could maintain it....

Interested in your thoughts though!!

Ally

Not meaning to be harsh.. but, If you're waiting and hoping you body busts tru the plateau on its own.. you'll be waiting forever.

The body exists to perpetuate homeostatis.

All metabolic reactions in the body have counter-reactions.. the point of which is maintain 'balance' in the body.

You, m'lady have admitted you're currently at a plateau.. which is a point of balance. Your body is settled within a comfort zone and you need to change a variable in order to get it going again.

Sure you can add cardio.. but like any stimuli, the body will adapt. You're submaintenance right now... so if you cut calories more you will lose.. but you will muscle, as the body will canabolise metabolically active tissue to reduce energy expenditure... as its feedback pathways will be suggesting that you're in a state of starvation.

What can you do?

stop dieting right now.. go into a 'maintenance phase'.

'Maintenance' in this instance is a misnomer.. as you're not truly going to be 'maintaining' in the conventional sense.

You need to get your metabolic rate up imo.

You'll do this by: 1. eating above maintenance for your current body weight and Lean body mass; 2. increasing the amount of cardio you're doing. Increasing cardio will be multifunctional. On one hand you'll be able to eat more (which will allow for greater thyroid stimulating hormone output.. thus eventually a higher basal metabolic rate).. thus preventing you from gaining fat while you're waiting for your metabolic rate to be adjusted

Narkissos

[*Narkissos*]

This is the first time i saw this.. and it reinforces what i was saying.

As far as my metabolism goes, it's pretty shot!!! For the past year or so i haven't eaten more than about 900 calories.

Ouch.

I originally got great weight loss results from doing so (obviously) but as i result my metabolism stopped as well!!

Bingo

So i have only just gone up to the 1150 diet about 2 weeks ago to try and get it working again and so far, with the combination of cardio haven't put anything on so looks to be working. I'm not against the idea of eating more, just not sure on it!!

Ally

Right now i think cardio is your best friend... Food isn't the enemy either.

What i will say additionally is that you've come to the right place. The people here will help you get back on track

Holla
Nark

[Ally1]

Thanks Narkissos, i agree but i'm not sure on the best way to go in regards to increasing food.
For example, currently i get my carbs from oats and veggies, fats from eggs, flax and the small amount in my meats, and protein from Chicken, eggs, steak and tuna. (see my diet at the beginning of this post). What i'm not sure about is what foods to add, should it be more of what i'm already eating or should i completely drop anything i'm currently eating, where the carbs and fats should be placed through out the day (eg somebody said earlier they should be after doing cardio) and most importantly, HOW MANY calories should I be eating and what percentage of p/f/c should this be???
Am i also right in concluding i should start doing cardio morning and night , currently i get 45 mins in the am which i can't increase or else i won't get to work. I can add cardio in the evening after my weight training - probably another 30 mins...

Thanks again, i really want to perfect the food side of things but as i said, i'm unsure on all of the above issues when it comes to food!

Ally

[Undecided09]

Too much cardio is a bad thing, hold off on the nighttime session, IMO...and as far as your food choices, I like em, so more of what you are eating in terms of protein and fat, however carbs could be increased and have more variety. Veggies are fine, but you need a variety of starch carbs as well, like Brown Rice, Whole Wheat Pasta, if you must consume bread, whole wheat bread, Yams, and your oats are fine as well...I'll let nark be the expert on the amounts of each and the cals....

~M.A.D.

[IBdmfkr]

I wanted to say what Nark was saying, but I have a hard time going against virtually anything B D says...that being said, eating less doesn't equate to losing weight, if that were the case, we would all just eat 100 cals a day when we wanted to get skinny...Convincing girls that you need to eat more to look better is probably the hardest thing to do,but its the truth. As it has been stated, the quality of calories is much more important than the total amount...If the cals coming in consist of high amounts of protein, complex carbs, and healthy fats, then there is no reason why 2500 cals a day, while trying to lose BF can't be done...On another note, weight is not indicitive of appearance. You could weigh more and look alot better than you do now...Losing weight doesn't equate to a good look, the amount of LBM you can gain, and the amount of fat you can cut is what is going to make you look lean, well defined, and curvy...As I'm sure Nark will tell you, he "looks" the biggest when he weighs the least. How could that be??? Its because his BF is so low, the only thing that is left is his phenominal muscle base...If you are putting on muscle and losing fat you are going to weight more, or stay relatively the same in weight, but your appearance will be leaps and bounds better, and isn't that the goal of any diet?? Who cares if you weight 110 if you look like shit? The look is the goal of any diet, not the weight, and as I already stated, the weight isn't always indicative of the look....

~M.A.D.

Don't have time to read through all the new posts but it's hard for me to suggest such things when first I can't see the person infront of me, 2. know how long she's been on this particular diet/excercise program etc so I just made generalize additions comments on her diet.. I suggest she hire a nutrionist personally or spend quality time with someone on this board who has the time to really personalize a diet. I normally sit with clients for 1-3hrs on the first consultation.. typing that much isn't gonna happen lol..
Goodluck to ya Ally!

[*Narkissos*]

Thanks Narkissos, i agree but i'm not sure on the best way to go in regards to increasing food.

First one must establish the net calorie goal.. then the pro/carb/fat allotment percentages...(i like 35/45/20 personally)

For example, currently i get my carbs from oats and veggies, fats from eggs, flax and the small amount in my meats, and protein from Chicken, eggs, steak and tuna.

You don't need to supplement flax. All of the above food sources supply fatty acids.

RE:

(see my diet at the beginning of this post)

Diet is
1. 2 x boiled eggs
2. 1 x can tuna & 1 cup oats
3. 3.5oz chicken with salad and flaxseed oil
4. 1 x can tuna & 1 1/2 cup oats
5. 3.5 oz rump steak, broccoli, caulilower

Could you post the macro nutrient amounts per meal? Also the meal spacing... Also timing in relation to: 1. the proximity of the first meal to waking; 2. the proximity of the last meal to bedtime. ; 3. the placement of your post-training meal.

Thanks

What i'm not sure about is what foods to add, should it be more of what i'm already eating or should i completely drop anything i'm currently eating

Your current food choices are fine..don't sweat it. Actually your food choices are better than those contained in most of the sample diets guys post here.. Many opt for too many processed foods. Your food choices however, are like mine own. Sweet simplicity.

where the carbs and fats should be placed through out the day (eg somebody said earlier they should be after doing cardio)

Most people over complicate things.. Don't worry about all that. The when's and where's etc. Keep it simple.

Spread your kcal intake equally over each meal tru out the day. You'll get better results.

Am i also right in concluding i should start doing cardio morning and night , currently i get 45 mins in the am which i can't increase or else i won't get to work. I can add cardio in the evening after my weight training - probably another 30 mins...

45mins a.m... and 30mins directly post-workout... sounds adequate (if, and only if, your food intake is adequate as well... This is important to note).

Narkissos

[*Narkissos*]

Too much cardio is a bad thing, hold off on the nighttime session, IMO...and as far as your food choices, I like em, so more of what you are eating in terms of protein and fat, however carbs could be increased and have more variety. Veggies are fine, but you need a variety of starch carbs as well, like Brown Rice, Whole Wheat Pasta, if you must consume bread, whole wheat bread, Yams, and your oats are fine as well...I'll let nark be the expert on the amounts of each and the cals....

~M.A.D.

I don't agree.

I suggest she hire a nutrionist personally or spend quality time with someone on this board who has the time to really personalize a diet.

Agreed...Good advice.

[Undecided09]

I don't agree.

Standard, lol...

[Ally1]

First one must establish the net calorie goal.. then the pro/carb/fat allotment percentages...(i like 35/45/20 personally)Narkissos

35p/45c/20f ?? i've always thought carbs should remain lower but obviously i'm not the most knowledgeable!!

Macros for current diet are as follows:

Protein Fat Carbs

7:00am 2 x whole eggs 16 13 0 (45 mins after cardio, 2hrs after waking)

10:30am Tuna 17.5 1 1.7
1 oz Oats in water 3.8 2.6 17

1:30pm 3.5oz Chicken breast 28.5 5 0
Salad (inc Broccoli) 4 0 10
1/2 Tbs Flaxseed oil 0 7 0

4:30pm Tuna 17.5 1 1.7 (post training - train at 6pm)
1.5 oz Oats in water 6 4 25.5

8:00pm Steak (3.5oz) 32.5 6.5 0 (about 1.5hr before bed)
1/2 cup cauliflower 4 0 5
1 cup Broccoli 2 0 2

Spread your kcal intake equally over each meal tru out the day. You'll get better results.Narkissos

I can do this once i know what sort of calories i'm aiming for, which i'll do by increasing the foods i'm already having..

Ally

[Mizfit]

here's what i do,

I also do quite a few pushups whenever i want..

Legs:
Extensions (4 sets of 10 )
ham Curls (4 sets 10 )
Squats with rack(5 sets of 12) - drop sets
Hack Squat(4 sets of 10)

Back:
Widepull to front (4 sets of 8-10)
Seated rows (3 sets)
Bent over rows (3 sets)
Reverse pec dec (3 sets)
Hypers (4 sets of 15) -

Abs:
do what works - i do lying leg lifts - none weighted because i don't want bulk around my middle

Chest:
Incline DB press (4)
Incline flyes (3)


Shoulders:
Shoulder Press (machine and free weight)
Front and side laterals

Triceps:
Seated pushdown
Seared dip machine
Cable curls

Bicep:
Incline curl
Preacher Curl
Bicep Curl

I go to the gym 5 times a week and tend to throw chest in on my leg day. If I don’t go 5 times I will do bicepts with back and triceps with chest.

[Mizfit]

Oops i forgot calves - those i do too

[LatinoPR]

looking good girl !!!!!

[dellrugby]

None of you think more on the squats, good mornings, and maybe a small ammount of winny tabs? Awesome start though, super foundation

[Mizfit]

maybe a small ammount of winny tabs?

winny - NO way.

training and diet have to be in tact before any anobolics r used.

[IBdmfkr]

Winny for a female that doesn't plan to compete? Great suggestion.