Help I am new

[Colleenmay]

Give us EXACTLY what you eat everyday - measurements, amounts, size, preparation, condiments, etc etc.

Include timing of meals and training.

Include ALL liquids too .... and any supplements you are taking.

Also, define exactly what your training is (days of the week, time of day, routine, intensity, workout choices, etc)


This will help IMMENSELY in guiding you. [/QUOTE
7am-3/4 cup cottage cheese fat free with 1 cup strawberries and 1/2 oz almonds or flax oil
10am-protein shake or no sugar yogurt
12-1pm-whole wheat pita with 4oz tuna or chicken, 2 cup spinach
5pm 4 oz chicken with broc/spinach (fish oil)
7 or post workout protein shake
9pm or before bed-protein shake (whey)
I bake all my chicken boneless, skinless. I occasionally have two tbsps pf no fat italian dressing on my spinach, but mostly baslamic vinager. If I can't get a protein shake in I try to do cottage cheese. I take fish oil, NOS, One a days, Vitamin C, and recently purchased Clen have not started yet

I do cardio 2 days a week mainly around 5am before I eat. Rarely I have to do it after a workout. My evening workout runs as follows....Monday chest/shoulders/abs
Flat bench 5 sets 6-10 reps last set failure
Peck Fly 5 sets 6-10 "
DB shoulder press " "
Side Lat Raises " "
Reverse Peck Deck (can't remember the exact nmae but you know what I mean)
ABS-crunches, leg raises


Tuesday
Back/Tri

Stiff Legged Deadlift (same as above)
T Bar Row
Shruggs
Rope Pull down
Overhead Tri Ext
Dips

Thursday
Squats
Lying Leg Press (superset with calf raises)
Lying Leg Curls
Preacher Curls
Barbell Curls
Occasioanlly Concentration curls

Friday off then cycle through again. I have had good strength results as I stated went from 90 to 250lbs in squats. BUt everything else just lagging.

I will do anything!!!! Thanks so much for the help. You guys are great.

 

[musclemom]

Colleen, I wanted to keep my mouth shut, because I don't have the qualifications the ladies on this board do, but I gotta say, at 5'9" and 130 lbs. you either have the frame of a supermodel or you're skinny fat, because I simply cannot fathom how you could have 20% BF. I'm the same height as you and at 190 lbs. I was only 29% BF, something's just not right.

I'll tell you one thing, eating what you eat I'd be starving to death too. You're eating six meals, but three of them are protein shakes and one is a cottage cheese meal, not enough real food, no variety.

The one thing I've discovered, when you do this stuff right you're generally NOT starving to death, you WILL BE hungry by the time a meal rolls around, especially after a heavy workout day, but after a couple of bites it's like ... I could stop now. I just don't think you're eating enough, you sure as heck aren't eating enough to support muscle growth ... and if you want to build mass for competition you need muscle to grow, you need to gain weight; I could practically count my ribs when I weighed 125 (oh many moons ago, and only once ... too thin, I couldn't maintain it).

Did you look at Daisy's before and after pictures in the sticky she has posted??? She did that purely with diet and exercise.

Food is not the enemy.