I'm new to the board :-)

[strawberry2]

Hello Everyone!
I am new to the message boards, and I have been reading and reading...I enjoy all of your posts! I did read the "Read This First", and posted there, but it seems to be an old post....

2) In your first post please include:
- your stats: weight, height, bodyfat%
- your goals -- what are you trying to accomplish?
- your current training & cardio schedule
- your current meal plan, including with each meal, portions, what you are eating and when you eat.
- any salient medical concerns

28 y/o, 115 lbs, 5'1", 21% BF, no kids

I am just now getting back into working out full-time (I was in a car accident, and couldnt workout for 10 months -- blah!) -- I have a personal trainer 2x/wk to bust my butt back into shape. I am looking to be in fitness competitions, so I want to bulk up and high muscle definition. I do realize this will be LOTS of work, which I'm prepared for!! I am thinking 15% BF @ 100lbs...or is this wrong for my goals? I mainly need help with diet, supplements, "bulking" advice (in the past, its been kinda hard to "gain" muscle), etc.... I did a "Cleanse" about a month ago, to cleanse my system and such...I'm very well aware and into eating healthy and clean (I live at Whole Foods...hehe). But, building a "diet" is something I'm not familiar with.

I do cardio 4-5x per week, 20 min -- do interval "squats" on the eliptical during my 20 min.
My personal trainer has me doing Core training right now, but I'm sure starting next week we will be hitting the weights pretty good.

Early morning - take vitamins (Multi-Vitamin, EFA/GLA, Coral Calcium, B-Complex, Cranberry, Ginko Biloba, Digestive Enzyme), medications (birth control pills: progesterone only, neurontin, verapamil)
Late Morning - Strawberry Smoothie (frozen strawberries, acidophilus powder, protein powder, Flax Seed oil, psyllium husks, cinnimon, stevia, water)
Late Late Morning - Steel Cut Oatmeal (steel cut oats, berry protein powder, cinnamon, stevia, 1 small spoon of butter, hot water) & eat 1 whole apple
Lunch (Afternoon) - chicken, spinach, brown rice OR tuna w/ canola mayo & Mrs. Dash (varies day to day) (lunch is my biggest obstacle - what to fix/eat while @ work)
Late Afternoon - 2 hard-boiled eggs & celery sticks
Dinner (Night) - chicken/fish, green veggies. (take my medications: neurontin, pamelor)
Bedtime - GI Cleanse supplement (fiber)

(on weekends I subsitute the steel cut oats for protein pancakes w/ fresh blueberries, cinnimon, stevia)

My medication conditions: (spillin' my guts here...haha): Migraines (from car accident, but I dont have them anymore if I take my meds), High Blood Pressure (take meds for that), ADD (dont currently take any meds for this - natural approach). I honestly have also started taking hGH, just so you guys know when giving advice and such....

So, any advice on the first step on getting goin' on the track to bigger muscles and definition (fitness competition type training)...?

 

[courtneybcca]

k so diet looks pretty good... I would put it into www.fitday.com so you can check out your ratios and see just how many calories you are getting in... remember you need to be getting in enough to put on that muscle you talk about

as far as your goal of 15% at 100 right now you are 21% and 115 which means you have 24 pounds of fat and 91 pounds of muscle. so that begin said if you kept all you muscle mass and just lost fat you at 100 pounds you would only have like 9 pounds of fat putting you at 10%...

But it sounds like you want to add more muscle so keep that in mind... I would say try to but on like 5 pounds of muscle and lose about 10 pounds of fat... so that would put you at 110... that would put you around 12-13%.. but muscle is always better...

 

[*Bunny*]

Welcome to the boards SB2!

Glad to hear you are well from the car accident and such. Trust me, everything in the "read me 1st" post is very up to date Thank you for taking the time to read it... TONS of awesome info there.

There is also a comp sticky that may help you if you already haven't read it yet...

I'm sure some of the other ladies can help you out better than I.

Welcome & Enjoy

 

[strawberry2]

Thanks for the quick replies! You guys are so educated about this stuff, I am impressed! The "caloric intake" and such is what I am not educated in, but I'm anxious to learn. I did put my diet into fitday.com and my calories came to: 1762. But I'm not sure how many calories I should be taking in, and what I should be eating...in order to pack on the muscle (and of course not fat).

 

[courtneybcca]

Shadow usually says 10-12 X bodyweight so that would put you around 1400-1500.. you may be taking in a few to many calories...

I am sure he will check in here soon enough to help out...

you could try cut out the yolks in the eggs... but your diet looks solid and I wouldn't want you to drop anything.. check your portion sizes maybe.. I am a little confused because that really doesn't sound like that much food check fit day that you put in the right portions...

 

[slat1]

Welcome to the board. The ladies on here are a great resource. Stick with them and they will help you get to where you want to go.

BTW. What are you taking the GH for? How many IU's a day?

 

[Sassy69]

Hey girl! Welcome to the boards & glad you are recovered from your accident.

My comments -- like courtney, don't set your goals based on weight. Bodyfat is really more appropriate. You may find your weight doesn't really go down even if your bodyfat does.

As far as the diet - To me it doesn't look like a lot of food, and yet the cals come out probably more than you might want to be consuming for your weight (again, refer to courtney's post above). I'd be interested to see where all those cals are coming from. I might move away from the protein mix so much for your protein and more real meat. I'm suspicioius of the smoothie thing just because those tend to be higher in cals than you really need. Generally I also keep my fats & carbs seperate - for ex w/ /the oatmeal meal w/ the butter & the apple -- carb & fat. And the smoothie, you put flax oil in it -- this is fine if the carbs are low, but I might also put more carbs in my first meal than fats because you are just wakign up & getting your day started after 'fasting' overnite. This is one of the better times of the day to consume carbs to give you some quick energy.

You also noted that lunch is a big issue because you are at work -- I work & train a good 30 min away from my house so I dont' get home until 9 pm or later. I pack 6-8 meals & bring w/ me in a soft side cooler w/ an ice pack so I have all my meals with me & can't say that I can't eat clean or have to eat whatever I can get at the deli downstairs for lunch. I've got it all w/ me regardless of where I am or when I get home. A big part of "fitness" that we've all had to address in our own lives is how to get in those meals that make up our diet - it requires a little creativity in packing & food prep, but it is totally doable.

 

[strawberry2]

Welcome to the board. The ladies on here are a great resource. Stick with them and they will help you get to where you want to go.

BTW. What are you taking the GH for? How many IU's a day?

I'm taking .6 IU's of hGH per day. What do you think...?

 

[strawberry2]

Thank you all for your warm welcome's and replies! I will certainly do your suggestions and advice. What do you guys normally do for lunch @ work? I have a refridgerator @ work, so I take and leave quite a bit of stuff in it...hehe.

Question is: what are some suggestions for lunch? Tuna is pretty much the only thing that immediately comes to mind. Any other suggestions of what is "packable" and convinient for work?

Also, if I cut out the smoothie, then what would I do for early morning...? Would I just do a simple protein drink? I used to eat salmon on a spelt bagle w/ flax seed oil (or a little butter). What are your suggestions?

Also, I've heard that certain Creatine's can make women bloated and such.... A while back I used to use this liquid creatine just for women. I've heard debates on whether liquid or powdered creatine is better. Is it important that I use creatine? If so, which brand do you have the most luck with?

Thanks!