Newbie here - glad to have found you

[Daisy_Girl]

Welcome!

Diet looks pretty good, but I would add something to that 10am meal. Celery alone is pretty nutritionally void. I would add a little Natty PB or Cottage Cheese.

 

[lilred]

Hello Hun, welcome to EF. Great to have another new face.

 

[PaganPunkstress]

Hi - I'm Johnnysgirl. I've been in pretty decent shape for about 2 years now. I did a lot of weight lifting in high school, let myself go afterards, and then got back into the groove to get my best friend in shape for her wedding. I took my BF friom 33% down to 18%, but not with the healthiest eating habits and 2 hours at the gym every day. Over the past year, I've taken a sedentary desk job and have wavered in and out of gym and healthy eating spurts. I'm now ready to be in peak condition and need some help! During the past two years I've been eating very low carb and low fat, but not enough veggies. Right now I'm so sick of being a bit mushy in the middle that I'm not getting enough cals and from reading through this forum, I need to up my diet.

So here's my stats:
Height: 5'3
Weight: 120
BF: Not sure at this moment. I would guess I'm at about 23%, I am very muscular and really only carry the jiggly in my belly pouch. I'll get it checked today.
Goals: I want to be tight and lean and strong, not big, but strong. I hate fat and don't want an abundance of it. I'm incredibly disciplined and will stick to whatever works.
Current Training: I currently do HIIT (I didn't know I was doing it until I looked up what HIIT means!) on the elliptical for 30 - 45 min 3 or 4 times a week and lift 3 times a week for about 45 min.
Current Meal plan:
8:00 am: 4 oz. of plain chicken breast
10:00 am: 1 cup celery
12:00 pm: 4-8 oz of plain chicken breast, 2 tblspoon almonds
2:00 pm: 4 oz. plain chicken breast, 1 cup steamed broccoli
6:00 pm: 4-8 oz. lean meat or chicken, 1 cup steamed spinach
7-10 pm: usually a cocktail or two crystal light and vodka

Is there anyone with a similar build to me or that can offer some advice? I've read Shadow's stuff and will try it, can I replace the protein shakes with chicken?

TIA!

hello!
welcome to EF!

 

[Sassy69]

So here's my stats:Current Meal plan:
8:00 am: 4 oz. of plain chicken breast
10:00 am: 1 cup celery
12:00 pm: 4-8 oz of plain chicken breast, 2 tblspoon almonds
2:00 pm: 4 oz. plain chicken breast, 1 cup steamed broccoli
6:00 pm: 4-8 oz. lean meat or chicken, 1 cup steamed spinach
7-10 pm: usually a cocktail or two crystal light and vodka

Is there anyone with a similar build to me or that can offer some advice? I've read Shadow's stuff and will try it, can I replace the protein shakes with chicken?

TIA!

hi JG! Welcome to the boards! I agree w/ Daisy on meal 2. You said you've been going very low carb & low fat. Pretty obvious from the diet. So you been feelign tired lately? Then have a coctail, fall asleep and then wake up a couple hrs later & stare at the ceiling??

I just noticed the almonds. I'd suggest just so you can quantifiy this diet, put it into a food counts program like fitday.com to see what you really are & arent' gettign in your meal plan. I'd seriously add some carbs to this because if you continually go low carb you are in a constant ketogenic state and you won't see peeps on the Atkins diet gain muscle. At the very least every 3-4 days do a carb up of at least 150 g carb. Better to just add in some starchy carb, e.g. oatmeal w/ breakfast and another carb later in the day, eg. potato or rice. I'd also revisit the amount of fat you are getting.