I need diet advice!!

[tylaseashell]

I need, if someone would, an eating schedule. I'm trying to gain muscle. I'm really confused as what to do now. I had my baby almost 8 months ago and I weigh less now then what I did before I got pregnant. (Before-124ish Now-115 ) I do have some fat I need to lose but right now I'm trying to concentrate more on gaining muscle than losing fat. I haven't been doing hardly any cardio because I'm scared of losing more weight/muscle.....god i'm confused!!! I don't know how you ladies do it, everyone says to learn your body and what works for you" maybe I'm not listening or don't know how. I would like to be back to my 124 but at that weight I could have been a little leaner.

Thanks,

 

[Thandie]

I need, if someone would, an eating schedule. I'm trying to gain muscle. I'm really confused as what to do now. I had my baby almost 8 months ago and I weigh less now then what I did before I got pregnant. (Before-124ish Now-115 ) I do have some fat I need to lose but right now I'm trying to concentrate more on gaining muscle than losing fat. I haven't been doing hardly any cardio because I'm scared of losing more weight/muscle.....god i'm confused!!! I don't know how you ladies do it, everyone says to learn your body and what works for you" maybe I'm not listening or don't know how. I would like to be back to my 124 but at that weight I could have been a little leaner.

Thanks,

Hi, Tylaseashell!

I understand your dilema. In order to build muscles, you need to feed them. Have 5 meals per day, for now.
Is easier if I give you a sample.
Now, you don't have to have exactly what I give you, but try to have whole clean foods, consisting of protein, starchy carbs and vegetables such as zuchinni, asparagus, spinash. I believe in doing that regardless whether you compete or not.

Meal #1 3 0r 4 eggwhites and 1/2 cup of oatmeal
#2 Protein powder (especially afer training)
Chicken, turkey or any other protein with 1/2 cup brown rice.
#3 Same as #2, but with Yams.
#4 Same as #3, but with vegetables.
#5 Fish and vegetables.

Try having the starchy carbs, such as yams, oats, rice in the early part of the day and simple vegetables in the afternoon and evening.

Train with weights and I recommend going heavy. Alternate with volume. Do cardio 3 times per week to keep your heart healthy and help you lose body fat

If you have any questions, please ask..

I'm also hitting you with 5000 Karma hits to give you some motivation.

Good luck!!

 

[velvett]

HI

Did/do you breast feed? You may have not have been eating enough calories each day, you need at least 500+ calories per day on top of your own requirements.. If I could make a recommendation, just to be on the safe side have your doctor give you a script for full blood work including a thyroid panel providing you haven't had one since the birth of your child.

Thandie already gave a you a great place start ( and I'm sure that's cardio 3x a week and not per day).

You will have to experiment and see what gives you results and it's a good idea to keep a daily diary starting with your AM, just waking up before you get up out bed body temp, how you feel upon waking, all your food per meal, water intake, any supplements and/or pharmaceuticals and keep note as to how you feel after certain foods and food groups and any training and cardio you do each day.

 

[Thandie]

Hi, Tylaseashell!

I understand your dilema. In order to build muscles, you need to feed them. Have 5 meals per day, for now.
Is easier if I give you a sample.
Now, you don't have to have exactly what I give you, but try to have whole clean foods, consisting of protein, starchy carbs and vegetables such as zuchinni, asparagus, spinash. I believe in doing that regardless whether you compete or not.

Meal #1 3 0r 4 eggwhites and 1/2 cup of oatmeal
#2 Protein powder (especially afer training)
Chicken, turkey or any other protein with 1/2 cup brown rice.
#3 Same as #2, but with Yams.
#4 Same as #3, but with vegetables.
#5 Fish and vegetables.

Try having the starchy carbs, such as yams, oats, rice in the early part of the day and simple vegetables in the afternoon and evening.

Train with weights and I recommend going heavy. Alternate with volume. Do cardio 3 times a day to keep your heart healthy and help you lose body fat

If you have any questions, please ask..

I'm also hitting you with 5000 Karma hits to give you some motivation.

Good luck!!

Oh Gosh! sorry for the typo. Yes, 3 times per week.
Vevett has giving you very good advise as well..
I will edit that..

 

[tylaseashell]

Thandie,

On the eating schedule you gave me am i only suppose to drink 1 protein shake a day after training? or more? maybe I missed something.

Also, what supplements do you suggest? the ones I know of are protein shakes, ZMA @ night, BCAA, and Glutemine. Is Creatine suppose to be in the mix too?

thanks in advance.

 

[Thandie]

Thandie,

On the eating schedule you gave me am i only suppose to drink 1 protein shake a day after training? or more? maybe I missed something.

Also, what supplements do you suggest? the ones I know of are protein shakes, ZMA @ night, BCAA, and Glutemine. Is Creatine suppose to be in the mix too?

thanks in advance.

Hi- I usually have one protein drink after training. I want to keep my food clean and whole as much as I can. However, if I'm having 150g of protein a day, which I'm having now for another 2 weeks or so, then I add a casein protein shake in the evening; about 1 hour before bed.
The supplements I take are: Glutamine, BCAA, Creatine, ZMA. HMB is really good, but my stomach can't tolerate that. I suggest you add your supplements slowly. Don't go overnight taking everything at once. You want to know what works and what doesnt. I also take fat burners, but only righ before my comp. They don't work long term.

 

[Bikini Mod]

All excellent advice given. Tylaseashell, don't overthink or dissect every little aspect of what it is that you are trying to do: babysteps. Just follow the basic nutritional and training information and you will do fine. It might be helpfull for you to begin a diet log and training journal thread here so that you can get feedback from the members and also track your progress, sorta see what does and doesn't work for you, personally.

Remember this is a LIFESTYLE change, not a quick fix.

 

[tylaseashell]

ok, that's what I needed to know.... Thank You