Diet for a fitness type putting on LBM

[Stillgoing]

I can't seem to find any diets posted anywhere

My wife is a fitness type that is trying to put on 5-10lbs of lean muscle. Can anyone point me to some pre-written diets that might work for her?

 

[slinky]

What's her diet like now?

I betcha she ain't eating enough protein or even enough calories. But let's take a look and find out.....

 

[Stillgoing]

Ok. I was hoping someone knew of some pre-made diets for women I could check out, but, I'll take any help I can get. For background, I mainly have her follow my diet principals, high protein, moderate fat, low carbs. She is about 5'6, 115lbs (I'm guessing) and probably around 8-9% bodyfat. Goals are increased muscle and increased definition.

Meal #1:

Protein bar or 3 eggs, yogurt

Meal #2:

Protein shake

Meal #3:

Tuna fish, rice or vegatables

Meal #4:

Protein shake

Meal #5:

Chicken or beef, vegatables

Thanks for the help.....

 

[Daisy_Girl]

She needs to eat a lot more. Drop the protein bar, it's a useless cheap protein source full of chemicals and crap. Drop the yogurt, too much sugar. Where are the healthy fats?

Breakfast should have more protein, try something like 5 egg while, 1 whole egg, and 1/2cup oatmeal or cream of wheat.

How many ounces of meat/chicken does she eat in each sitting? What type of veggies? How much?

Add a healthy fat source to a protein shake meal - either Flax Oil, almonds, or some sliced avacado.

I would add another meal in there. When does she workout? Does one of the shakes come after a workout? If not, add another food meal and save the protein shake meal for after-workout recovery.

Do a seach for Spatt's cutting diet, it can be used to cut or bulk, and has a lot of good info in it.

 

[JJFigure]

Mr X has a cyclical bulking diet she might be interested in trying - check out the stickies at the top of the diet board.

 

[Stillgoing]

Thanks ya'll......

 

[BrickGirl]

5-10lbs of lean muscle is a BITCH! I went through 6 months of "bulking" lifting extremly heavy , on 50mg of test a week, and put on 38lbs, went from 114 to 152 after dieting down for the next competition I got down to 119 for the contest, I got 4 lean lbs of muscle, so it took 9 months and balls to the wall for me to put on 4lbs of lean muscle, and that was using anavar during the cutting to preserve. BUT that 4lbs of lean muscle was an amazing difference, I looked twice as big.

 

[LaDyBuG]

stillgoing, i'm from texas too...what part are you from? and i agree about it being extremely difficult to put on lean muscle...i've been at it hard and heavy for about a year now and have only gained a few lbs....but hey, we've gotta set goals for ourselves!!

 

[Stillgoing]

stillgoing, i'm from texas too...what part are you from? and i agree about it being extremely difficult to put on lean muscle...i've been at it hard and heavy for about a year now and have only gained a few lbs....but hey, we've gotta set goals for ourselves!!

I'm from the Houston area. I've got a full gym in my house and we go to a 24hr fitness on the Northwest side of town a couple times a week.

In saying 5-10lbs of lean muscle, it wasn't a casual comment that she could pack it on real quick, but, its a good goal to shoot for over the medium term I think. She recently went on test hrt to get her level up from 25 to 75, and, she is going to run anavar at 5mg a day for 8wks soon. Her training is basic and heavy, so, the last and most important piece will be getting her diet right. She looks really good already, but, she wants more, and, I certainly don't mind......

I haven't been able to hook up with a diet yet. The Mr X diets were at Muscle something and I didn't register. I PMd Spatts for her diet, since I'm non-platt I wasn't able to pull it up.....

 

[JJFigure]

I just bumped a thread for you called Carb Cycling?

It has links to Spatts Cutting Diet and Mr. X's Cyclical Bulking plan.