girls & guys I need help ! ! ! !

[buffchic69]

Ok guys & gals.

Sorry but this may be a long post, bear with me. Like I said before I am a female 37 yrs old, 5'6", 135 pounds. I WANT TO PUT ON MUSCLE !!!!!!! while minimizing the amount of fat as much as possible. Here are my questions:


first of all - this is what I ate today:

7am- as I run out the door - 130 cal. 22 protein.shake, bananna 80 cal. 20 carbs

10 am- can of tuna 140 cal. 30 protein. whole wheat wrap- 115 cal. 4 protein. 24 carbs, 2 slices 2% cheese 140 cal. 8 protein

12:30 pm- POSTWORKOUT - 260 cal. 44 protein shake. 12 carbs
1/2 cup oatmeal 150 cal. 27 carbs. 5 protein

5pm - 2 chicken breasts. 200 cal. 46 protein. slice of 2% cheese melted on
chicken, 70 cal. 4 protein.

PS- by 4pm I try to cut out any carbs. Is this a good idea ? BTW VERY IMPORTANT !!!! IS THERE A DIFFERENCE IN THE TYPE OF CARBS YOU SHOULD BE EATING FOR WETHER YOU MAIN TO GAIN MUSCLE OR LEAN OUT ? IF SO, PLEASE LIST CARBS TO EAT FOR GAINING MUSCLE ? my carbs I eat are mostly oatmeal, whole wheat wraps, & pasta. but, usually it's oatmeal.
I can eat it 4 times a day.



my total calories for today was: 1,225. protein intake was: 161. If my math is correct.

1) are my calories or should I say my protein intake too high ? I weight 135
and I took in 161 gr. of protein. is that too much ?

2) Also, like I said I just finished my 5pm meal, I usually go to bed around 10pm do I have to or should I eat 1 more time before bed ? Or have I consumed enough cal & protein ?

3) more question - I want to put on muscle, I have altered my eating by eating more & more often like 4-5 x a day and have only recently been lifting heavy for the past 5 weeks ?

How long will it take to notice a difference in an increase in muscle mass ? Especially width & thickness on my upper body ?


Please answer all questions for me ? I really appreciate it.

Thank You

 

[eat big]

for a female is say your protein might be a little too high.yes you should eat a slow digesting protein before bed like cottage cheese. try to eat as few carbs as possible though before bed, if any. oatmeal, sweet potatoes, black beans are all good sources of carbs.for gaining muscle and mass you can generally eat more carbs, some can be of lower quality. but if your are cutting, eat the carbs i listed above.as for your protein your just about at 1 gram per lb of body weight. im not sure if this is good for females, i know it is for males. also try some egg whites, very good protein source.

 

[jenscats5]

Ok guys & gals.

Sorry but this may be a long post, bear with me. Like I said before I am a female 37 yrs old, 5'6", 135 pounds. I WANT TO PUT ON MUSCLE !!!!!!! while minimizing the amount of fat as much as possible. Here are my questions:


first of all - this is what I ate today:

7am- as I run out the door - 130 cal. 22 protein.shake, bananna 80 cal. 20 carbs

10 am- can of tuna 140 cal. 30 protein. whole wheat wrap- 115 cal. 4 protein. 24 carbs, 2 slices 2% cheese 140 cal. 8 protein --> Add some veggies to your wrap like: Coleslaw mix (dry, in the bag), Broccoli slaw mix, spinach (fresh), etc

12:30 pm- POSTWORKOUT - 260 cal. 44 protein shake. 12 carbs
1/2 cup oatmeal 150 cal. 27 carbs. 5 protein

5pm - 2 chicken breasts. 200 cal. 46 protein. slice of 2% cheese melted on
chicken, 70 cal. 4 protein. --> Have some veggies with this meal. Like a large salad or a large serving of veggies, asparagus, broccoli, etc.

PS- by 4pm I try to cut out any carbs. Is this a good idea ? BTW VERY IMPORTANT !!!! IS THERE A DIFFERENCE IN THE TYPE OF CARBS YOU SHOULD BE EATING FOR WETHER YOU MAIN TO GAIN MUSCLE OR LEAN OUT ? IF SO, PLEASE LIST CARBS TO EAT FOR GAINING MUSCLE ? my carbs I eat are mostly oatmeal, whole wheat wraps, & pasta. but, usually it's oatmeal.
I can eat it 4 times a day.



my total calories for today was: 1,225. protein intake was: 161. If my math is correct.

1) are my calories or should I say my protein intake too high ? I weight 135
and I took in 161 gr. of protein. is that too much ?

2) Also, like I said I just finished my 5pm meal, I usually go to bed around 10pm do I have to or should I eat 1 more time before bed ? Or have I consumed enough cal & protein ?

3) more question - I want to put on muscle, I have altered my eating by eating more & more often like 4-5 x a day and have only recently been lifting heavy for the past 5 weeks ?

How long will it take to notice a difference in an increase in muscle mass ? Especially width & thickness on my upper body ?


Please answer all questions for me ? I really appreciate it.

Thank You

It's fine if you try to cut down on carbs in the evening. But you still need more veggies & EFA's. Add more veggies & add olive oil or flax oil to your shakes/meals. I think you need another small meal before bed like: 1% cottage cheese with almonds or a salad with a protein (like shrimp on salad). I think your calories total for the day are too low.

Again, it will take 4-8 weeks to notice differences. Give it some time. Then re-adjust your diet if necessary.

I'm 5'4" tall myself, 35 yo and about 145. I lost weight from 170 to 135, and now I'm working on adding muscle too. Keep lifting as heavy as you can with the correct form & change your workouts after 6 weeks or so to keep your body guessing. I eat my bodyweight in protein + per day........

 

[buffchic69]

Thanks.

I don't like cottage cheese, actually I can't stomach it. The only green veggies I like are green beans, lima beans, & spinach - cold only spinach leaves.

Are these veggies ok ? I can't eat brocolli or asparagus.

you said I should cut down on the carbs in the evenings ? my last carbs were 12:30 in he afternoon. Is that too late for carbs ?


thanks

 

[jenscats5]

Thanks.

I don't like cottage cheese, actually I can't stomach it. The only green veggies I like are green beans, lima beans, & spinach - cold only spinach leaves.

Are these veggies ok ? I can't eat brocolli or asparagus.

you said I should cut down on the carbs in the evenings ? my last carbs were 12:30 in he afternoon. Is that too late for carbs ?


thanks

I didn't used to like cottage cheese either, but I like the dry flake or pot style cottage cheese cuz it's not as "goopy."

Do you not like the other veggies period or you have a mind-set against them cuz you were forced to eat them as a kid or don't like how they were prepared once??? I found I didn't like certain veggies cuz my mom was a very bad cook & butchered things. When I made it, they tasted good!!

Remember, a healthy diet includes ALL sorts of different kinds of vegetables. Some good ones are: broccoli, asparagus ( I buy just the tips frozen from Trader Joe's -- and if you peel them a little they won't taste as woody), lettuce (romaine, spring mix), peppers (all colors), squashes, eggplant, beans, etc. Try different methods of preparing them like roasting or grilling -- you may find you'll like more kinds.

Plus, being so restrictive on the kinds of veggies you eat makes your diet incomplete & you're not getting enough fiber.....

Since you're working out at lunchtime, then curb your carbs for your dinner meal & later. So eat your oats, rice, sweet potato at your morning, mid-afternoon & afternoon meals. If your dinner is at 6pm & last meal at 10pm then just have leafs or veggies.

Oh, and your meals should be scheduled for every 3-4 hours. Plus, if you want to put on muscle, restricting your calories to 1,200 a day won't do it.