need diet/training advice please

[scorpio67]

Ok help me out here! I'm 42 years old and 5'2" . I got my bodyfat tested and, in fact, I'm 30% body fat. 40.5 pounds of fat and 94.7 pounds muscle. I weigh about 134. Although it is high. I was at about 38-42% body fat only 5 months ago.

What should my calorie intake be for bodybuilding? Macro breakdown?

What would be a good weight training split?

What is adequate cardio for me (I think I was losing too much muscle doing cardio 1-2 times a day)?

Should I do fasting cardio?

Ideas on clen and anavar? Just finishing first week of clen at about 60mcg.

Thanks for any and all advice!!

 

[MsBeverlyHills]

post up your current diet/ exercise routine. I think the pros on this board can help you out w/o going the clen/anavar route by just cleaning up your diet & making training suggestions to hit your goals.

supplements wont do jack if your not on-target with the nutrition & workouts.

 

[scorpio67]

Here's a typical mealplan and my current workout. I just finished 5 weeks of 1 to 2 times a day heavy cardio and this wasn't very effective for fat loss. Probably lost a little muscle.



fasting A.M. Cardio

Breakfast:
Oats (1/3 cup)
Blueberries (1/3 cup)
Cinnamon (to taste)
Whey Protein (1 scoop)
252 cal, 4 fat, 32.5 carb, 28 protein

Snack:
Natural Almond Butter (1 tbsp, only if needed)
Whey Protein (1/2 scoop)
Ry Krisp Cracker
221 cal, 12 fat, 15.5 carb, 13.5 protein

Lunch:
Tuna (3 oz)
Hard –Boiled Egg
Lettuce, Celery, Green Onion, etc
Olive Oil (1 tsp)
Balsamic Vinegar (1 tsp)
198 cal, 11.5 fat, 2 carb, 26 protein

Snack:
Whey Protein (1 scoop)
120 cal, 2 fat, 4 carb, 20 protein

Dinner:
Baked Tilapia (3 oz)
Lettuce
Goat Cheese (1/2 ounce)
Olive Oil (2 tsp)
Balsamic Vinegar (1 tsp)
229 cal, 14 fat, 4 carb, 22.5 protein

Pre-Workout:
Buzzerk Pre-Workout Matrix (Creatine, Arginine, Caffeine, Glutamine) (1 scoop)
52 cal, 0 fat, 14 carb, 0 protein

Workout
4 day split (chest and triceps/ back and hamstrings/ rest 1 day/ shoulders and biceps/ legs/rest 2 days) a. m. cardio about 4-5 days for 30 minutes


Post-Workout:
Rezzerect Post-Workout Recovery (BCAA, Kre-Alkalyn) (1 scoop)
110 cal, 0 fat, 16.5 carb, 11 protein

Before bed snack:
CNP protein pudding (casein – 1 packet)
135 cal, 0 fat, 4 carb, 25 pro

Total: 1317 cal, 43.5 fat, 92.5 carb, 146 protein

 

[trex74]

you are having a heck of a lot of supplements-6 a day, 4 of which are protein powder... maybe whole foods would be better, and help to get some more cals in?

I really didn't notice much fat loss until I increased my cardio to 45 minute sessions, usually 4 times/week. I just go balls to the wall and sweat it out and the fat really comes off for me that way.
Also, give it some more time, 5 weeks isn't that long
this thread is good for determining caloric needs
http://www.elitefitness.com/forum/diet-bodybuilding/dieting-information-614057.html

 

[RottenWillow]

Ok help me out here! I'm 42 years old and 5'2" . I got my bodyfat tested and, in fact, I'm 30% body fat. 40.5 pounds of fat and 94.7 pounds muscle. I weigh about 134. Although it is high. I was at about 38-42% body fat only 5 months ago.

What should my calorie intake be for bodybuilding? Macro breakdown?

What would be a good weight training split?

What is adequate cardio for me (I think I was losing too much muscle doing cardio 1-2 times a day)?

Should I do fasting cardio?

Ideas on clen and anavar? Just finishing first week of clen at about 60mcg.

Thanks for any and all advice!!

Scorpio, have you already read the START HERE, stickie?

http://www.elitefitness.com/forum/w...e-fitness-womens-forum-start-here-678961.html

There's quite a bit of diet and training info linked within that stickie. We always welcome questions, but general ones like you have currently are addressed quite extensively in that knowledge base.

 

[scorpio67]

Scorpio, have you already read the START HERE, stickie?

http://www.elitefitness.com/forum/w...e-fitness-womens-forum-start-here-678961.html

There's quite a bit of diet and training info linked within that stickie. We always welcome questions, but general ones like you have currently are addressed quite extensively in that knowledge base.

Thanks. I have read that, but I went ahead and re-read it again today, as well as all the threads linked at the bottom. I got some good re-info (?) out of that, but some questions linger.

My first thread I think contained way too much info, as a lot of the replies there were answered in my original post. I understand since looking back at it, it's hard to read - I blame my boyfriend, who told me that 'more was better'. This thread is really just my attempt to get down to the basics and get my most pressing concerns addressed. To restate, my goal is to do a bodybuilding show in October. The original thread is here: http://www.elitefitness.com/forum/w...ng-training/new-frustrated-member-701485.html

So...I calculated my TDEE at [(370+ (94.7/2.2)] * 1.55 = 2040 calories based on the Katch-McArdle formula. I feel pretty good about the content of my diet, but the quantities are a point of confusion. Should I be trying to lose fat (calorie deficit) or gain muscle (calorie surplus)? My bodyfat needs to be much lower, which makes me think I should drop to around 1600 calories, but more muscle would help burn that fat off, so maybe I should increase to 2200 or so? I don't know what would be more effective. It became clear upon re-reading those threads that 1300 calories is too low, which is GREAT news for me. I want some food!