Looking for a new plan...

[BatWoman4U]

Hi!
I just signed up to the website because I was seeing a lot of useful and helpful information.
I want to start really getting into bodybuilding. I am 5'4'', 120lbs. I workout now about 5 days/wk. both lifting and cardio. I feel like I have hit a plateau. I would love to be more lean and cut. Would anyone have suggestions for a diet plan? (BTW I am a vegatarian...no meat, chicken, or fish, but I will eat eggs and cheese). Also I am looking for a more defining workout routine.
Thank you in advance for any suggestions! [/FONT]

 

[*Bunny*]

Hi!
I just signed up to the website because I was seeing a lot of useful and helpful information.
[/FONT]

I joined for that reason too. Welcome to the EF boards!

I cannot help you but after searching through some of the posts, I've noticed it's best to post exactly what you are looking to accomplish; maybe more about what your diet consists of and more details about your current lifting/cardio schedule. The more info the better advice they can provide.

My 2 cents....

Good Luck to you!

 

[Daisy_Girl]

I cannot help you but after searching through some of the posts, I've noticed it's best to post exactly what you are looking to accomplish; maybe more about what your diet consists of and more details about your current lifting/cardio schedule. The more info the better advice they can provide.

YUP!

Do you know your BF%? If not, can you get it tested?

DEFINE "lean and cut up" .... Do you want to gain more muscle? Define what you already have? What does lean and cut up mean to you?

Long term goals? Short term goals?

What EXACTLY do you eat, everyday? Include amounts, preparation, time eaten, condiments, measurements, size, etc.

What EXACTLY do you do at the gym? When do you workout? How long have you been doing the same routine?

At 5'4" and 1320lbs, you do not sound like you have a lot of fat to lose, but that could depend on your BF% and your body type.

WELCOME!

 

[BatWoman4U]

Thanks for replying. I guess I should have provided more information...sorry about that.
Let's see... I have been lifting/working out for about 5 years now, pretty steadily. I lift about 5 days/wk.

Mon- Tris and bis
Tues- shoulder, back, chest
Wed-Abs, cardio
Thurs- thighs, hammies, calves
Fri- abs, cardio
Sat- cardio

This is basically the routine I work with. I try and switch it up by throwing in different exercises or different positionings. I do about 4 isolated exercises per body part.

I don't know my BF%, but I am going to find out. I really don't have a lot if any weight to really lose. I have to muscle mass, now I just want it really defined- "more cut"

As far as my eating habits, this is probably where I am going wrong.

6am Breakfast- eggs/ egg whites
10am snack- fruit
12pm snack- nuts
2pm Lunch- cheese sandwich on wheat, dry with lettuce and tomato
4pm snack- protein shake
7 or 9pm Dinner- salad, veggies

I am my most hungry in the morning and I really don't eat that much during the day and sometimes will even skip lunch (I know- bad). I have a crazy schedule that differs everyday which is why I am inconsistent.
I am thinking I probably have to up my protein intake and start taking some sort of supplement.

What do you think?
Thank you for taking the time to help. I appreciate it.

 

[jenscats5]

Thanks for replying. I guess I should have provided more information...sorry about that.
Let's see... I have been lifting/working out for about 5 years now, pretty steadily. I lift about 5 days/wk.

Mon- Tris and bis
Tues- shoulder, back, chest
Wed-Abs, cardio
Thurs- thighs, hammies, calves
Fri- abs, cardio
Sat- cardio

This is basically the routine I work with. I try and switch it up by throwing in different exercises or different positionings. I do about 4 isolated exercises per body part.

I don't know my BF%, but I am going to find out. I really don't have a lot if any weight to really lose. I have to muscle mass, now I just want it really defined- "more cut"

As far as my eating habits, this is probably where I am going wrong.

6am Breakfast- eggs/ egg whites
10am snack- fruit
12pm snack- nuts
2pm Lunch- cheese sandwich on wheat, dry with lettuce and tomato
4pm snack- protein shake
7 or 9pm Dinner- salad, veggies

I am my most hungry in the morning and I really don't eat that much during the day and sometimes will even skip lunch (I know- bad). I have a crazy schedule that differs everyday which is why I am inconsistent.
I am thinking I probably have to up my protein intake and start taking some sort of supplement.

What do you think?
Thank you for taking the time to help. I appreciate it.

Try going heavier with your weights. I wouldn't add more cardio at this point.

RE: your diet.....
6am Breakfast- eggs/ egg whites -- can you add oatmeal here? 1/2 cup dry made with water
10am snack- fruit + almonds or walnuts
12pm snack- nuts You need a meal here. How about veggies roasted in olive oil with brown rice? For protein add crumbled soy burger, seitan, or beans. Or soup (watch the sodium) with protein added
2pm Lunch- cheese sandwich on wheat, dry with lettuce and tomato
4pm snack- protein shake + flax oil, soy milk or rice milk
7 or 9pm Dinner- salad, veggies + protein

As for protein, you need more of that & more EFA's like avocado, olive oil, almonds, walnuts & flaxseed oil or flax meal. For protein, as a vegetarian, it's very important not to replace protein with fatty foods such as cheeses. Beans, legumes, lentils, peanuts, seitan, TVP, soy burgers & crumbles are good sources of protein. Try adding them to your diet, as long as you have no allergy problems. As for protein powders, there are also unflavored kinds, like Anywhey & AlltheWhey that you can add to foods & they have no flavor.

 

[Raina]

What Jen suggested sounds right on track. And as much as it's no fun to say, nomatter how much you're training, if you're not eating right (and enough) you won't drop body fat.

I think it's always the best choice to get protein from a whole food source but if you have a really crazy schedule you might find it easier to have shakes supplemented in once a day or so to keep your protein up and your calories up. I don't know if you keep track of what you eat currently but www.fitday.com might help you. If you eat a lot of foods that aren't on the site you can put in what you buy as custom foods. For me, tracking my food intake that way showed me exactly what my dietary problems were (not enough cals or protein).

 

[Daisy_Girl]

What Jen suggested sounds right on track. And as much as it's no fun to say, nomatter how much you're training, if you're not eating right (and enough) you won't drop body fat.

I think it's always the best choice to get protein from a whole food source but if you have a really crazy schedule you might find it easier to have shakes supplemented in once a day or so to keep your protein up and your calories up. I don't know if you keep track of what you eat currently but www.fitday.com might help you. If you eat a lot of foods that aren't on the site you can put in what you buy as custom foods. For me, tracking my food intake that way showed me exactly what my dietary problems were (not enough cals or protein).

Yup. Raina and Jen are right on track with the advice.

 

[BatWoman4U]

Thanks girls!
I appreciate the advice...I'll give it a go!

 

[Sassy69]

BW - First, welcome to EF!

You will definitely get some very great, very practical information here as well.

If you are generally lean right now and you are looking for a significant difference, you need to really jolt some part of your routine. I think the suggestions you got on your diet are great. I would have to do a break down of the calories & the proteins / carbs / fats - if your body has not been getting sufficient fuel over the course of the day, it may be holding on to what bodyfat it has because it feels that generally it is in a "famine" situation. Fueling at optimum levels at optimum intervals will get your body burning at the optimum rate.

What type of cardio do you do? If just your basic cardio on whatever machines, you might throw in some interval training (HIIT).

 

[BatWoman4U]

I am a big fan of HIIT. I basically hit the treadmill and elliptical for about 30-45 3Xweek and then 20min for warmup the rest of the days.
I really think it has something to do with my diet. I just find it hard being a veg. to really get enough protein. I have to start drinking more shakes I guess. Do you think I should use any other supplements also?