Hi im new to the forum.....

[wallcrawler]

Darn, I forgot one thing: when you first uncover the rice after cooking, add 1 tbs of Sargento's shredded mexican cheese. Its already added into the nutrient ratio above, but I forgot to actually mention putting it in.
I thought i remembered you posting your weight earlier. You don't look like you could be more than 15-17% bf (hard to tell from that photo but at 127 pounds, as active as you seem to be, you should normally be getting at least twice as many calories as you're getting now.

 

[Nicorette]

1300 cals/day is only 100 cals over the absolute minimum for women (1200 daily).

Have you tried calculating your TDEE and moving from that point? Active people have different caloric needs than couch potatoes. Cuttin cals too much might lead you exactly in the opposite direction.

post your current weight, body fat% (has to be right) and how many times per week you train.

As for the brown rice, I know Soja is not good (lots of sodium) but I sprinkle mine with Soja and it is GOOD!!!

Pintoca

You are right. My diet is low in calories. Im going to add some more protein.

The following is my training schedule….

Sun: Triceps
Cardio (run intervals for 40min)

Mon: Chest
Cardio (run intervals for 40min)

Tues: Back & Abs
Cardio (run intervals for 40min)

Wed: Bum & Abs
Cardio (run intervals for 40min)

Thurs: Shoulders
Cardio (run intervals for 40min)

Fri: Biceps
Cardio (run intervals for 40 min)

Sat: Day Off & Pig out day

I do 2 different exercises for each muscle group and follow 15-10-5-5-10-15 for sets and reps. For example, when I train triceps I do 15-10-5-5-10-15
Lying dumbbell extensions with 1min rest in between each set, and then do overhead extensions with the same sets and reps. My muscles always get one week to repair, and I really work the crap out of them because I only have to focus on one muscle group each day.

 

[Nicorette]

Darn, I forgot one thing: when you first uncover the rice after cooking, add 1 tbs of Sargento's shredded mexican cheese. Its already added into the nutrient ratio above, but I forgot to actually mention putting it in.
I thought i remembered you posting your weight earlier. You don't look like you could be more than 15-17% bf (hard to tell from that photo but at 127 pounds, as active as you seem to be, you should normally be getting at least twice as many calories as you're getting now.

Thanks again Wall!

I don’t know what my bf% is. I don’t really care as long as my clothing fits right and nothing jiggles LOL. I’m aiming for more muscle growth though.

Your recipe sounds delicious. I think Ill try it.

 

[Nicorette]

Thanks again Wall!

I don’t know what my bf% is. I don’t really care as long as my clothing fits right and nothing jiggles LOL. I’m aiming for more muscle growth though.

Your recipe sounds delicious. I think Ill try it.

Duh! I just realized you need to know my bf% in order to calculate my calorie intake. Anyway, I'm down to 125lbs.That much I know. I am aware that 1300 is very low-I binged last night I feel pretty good at 1800. My energy levels are optimal and I don't feel like I'm starving myself.

 

[wallcrawler]

Thanks again Wall!

I don’t know what my bf% is. I don’t really care as long as my clothing fits right and nothing jiggles LOL. I’m aiming for more muscle growth though.

Your recipe sounds delicious. I think Ill try it.

Hey, sometimes a LITTLE jigglin ain't a bad thingLOL - My God, girl, you're going for it! Someone may correct me if I'm wrong, but as active as you are AND you say you want to add more muscle, your caloric intake should be over 3000 a day! Stay clean and allow 1 cheat day. Basic ratio of carb/protein/fat is 50-30-20 percentage-wise. But you might want to play with a 40-40-20 ratio. The extra protein will come in handy for growing muscle and the lower carbs will help with keeping the fat off. For accurate calorie/carb/protein/fat amounts, I suggest getting corrine Netzer's book The Complete Book of Food Counts. I took a lot of the info from her book and put it in an Excel document so that I have the right nutrient amounts for different amounts of the same food. If you need help doing something like this let me know.
Yeah, I was very pleased to find a way to fix the rice so I liked it! The extra water makes the rice softer which I like a lot. You can substitute any lean protein meat source for the tuna: grilled chicken breast, top round, etc.
Costco has great prices on fresh salmon. I buy a couple large fillets and cut them up into 5 oz. pieces and freeze them. To prepare, I put a bit of olive oil in a pan, cover the salmon with pepper and Old Bay seasoning (not much!) and cook on each side til done. You can also bake it in the oven. Doesn't take long and if anything is even better than tuna with the rice recipe. Anyway good luck with what you're trying to do and let everyone know what results you're getting every once in a while!