Routine/Nutrition advice

[amore]

Hi Ladies!

I am trying to get into better shape - put on more muscle and over all get cut after. My problem area is midsection. If I don't eat the right foods with the right proportions I bloat VERY easily and look basically like a ball. Plus my fat stores go to my lower stomach, butt and thighs 1st.

Starting up heavy workouts again after somewhat of a break for the last 4 months (heavy work schedule).

My diet will consist of oats, milk and some honey for breakfast. During the day, chicken or fish with vegetables. Some whey protein shakes (though I will try to get as much natural protein from sources like nuts, tofu and meat/fish as possible). Need to increase my water intake...

Currently: 22 age, 150 lbs weight, 5'8. Gained 15-20 lbs of weight over the last 4 months. Weighted 128 lowest, which was in January 2005 when I was in the best shape I thought. Don't think it's all fat though?? Not sure of my fat% (how do you calculate??), but from the cheap accu-measure calipers: 14-16 MM stomach side, 20-22 MM lower stomach (belly button->down), 6-8 MM bicep, 12-14 MM tricep, 8 MM back.

From the attached photo and my stats, what do you recommend for my routine and diet? I would love to do a competition one day and look "shredded" all the time...

;-)

Anna

 

[LeoKat]

I'm just bumping this for you. Hopefully someone knowledgeable will reply for you!

 

[amore]

Thank you Leokat ;-) That's very nice of you. I hope to get some good replies as I'd love to look like some of the women on here. I look up to you girls who can pump iron ;-))

 

[scorpiogirl]

My diet will consist of oats, milk and some honey for breakfast. During the day, chicken or fish with vegetables. Some whey protein shakes (though I will try to get as much natural protein from sources like nuts, tofu and meat/fish as possible). Need to increase my water intake...

Have you tried fitday yet to see where your macros are? Your foods look pretty good, but we need a little more to go on. Be careful with the honey - it's PURE sugar.

You said you did a few skinfolds with callipers? Do you have the book to go with it? It will explain how to calculate your bf%. If you don't have a book, maybe do a search on the web and see if you can find one to use as a guide. I would definitely find out your %.

Are you sure you want to build before you lean out? You will definitely put on more fat in addition to what you already have. There's just no way around it. I would suggest you cut first, then bulk.

Are you doing any cardio or weights now?

 

[amore]

Scorpiogirl, you're right, cutting will be best. Somehow the photo doesn't seem to show it, but I have too much lower body fat. BF per http://www.linear-software.com/online.html, 7 site fat caliper came to BF% right now as 23.23. Hope I measured right, LOL!

Currently starting up cardio - stepper machine, bike rides, some jogging. Please give me advice on frequency I should do cardio and other related details. Weights - lighter than I used to lift as I don't have the equipment at home (sold it when I moved), but I have a bench and free weights. Please advise on frequency and details of weight training as well..

 

[scorpiogirl]

Check your PM's - and PM me back!

 

[Daisy_Girl]

Welcome!

There are several stickies at the top that detail diet and training advice. One is entitled "new to EF? start here" and the other is "links to top threads". They will help immensely.

Also, please DETAIL out your diet and training. The mroe detail the better. We can more easily guide you, if we know what you plan on doing.

 

[amore]

Ok... My nutrition is such - per fitday planned meals (I bought/downloaded the PC program - nice!):

About 1400 cals/day: 40p/30f/30c % of cals. 105g carbs, 136g protein. Sodium intake for tomorrow is 2,526 mg - is that too much? I notice that I have a big bloating problem normally and I think it may be a high sodium intake (at least prior to dieting). Any thoughts??

Meals:

Breakfast:
Oats (.25 cup)
Milk 1%: 1/2 cup
1 tablespoon honey
Egg whites: 6

Morning snack:
15g brazil nuts

Lunch:
100g chicken breast
9 spears (5") asparagus
Miso soup (25 cals)

Afternoon snack:
Flax/sunflower bread, 1 peice=95 cals
1/2 oz hummus
40 grams sardines in tomatos
1 grapefruit

Dinner:
Salmon, 100g
Honey: 1 tbsp
20g roasted almonds

Nighttime snack:
200g cottage cheese

Also: 1 peice of candy (40 cals):

for total protein of 136g, fat of 48g, cals of 1,373, carbs of 105 for the day.

cals burned 2,364 for a calorie reduction of 991 for the day.


Any advice would be great!

 

[amore]

Actually I am going to switch to 50/30/20 (protein/fat/carbs) as % of cals. Keep carbs at about 80g/day, protein at above 150g/day and fats at 40-50g/day, cal intake btw 1300 and 1400 daily.

Any suggestions?

 

[scorpiogirl]

Sodium intake for tomorrow is 2,526 mg - is that too much?

That's A LOT of sodium and probably the source of your bloat. Try reducing it for a couple of days and see if that does the trick.

for total protein of 136g, fat of 48g, cals of 1,373, carbs of 105 for the day

Get your protein up to 150 grams per day, fat looks good, carbs look good - try to stay between 1400-1500 calories.

cals burned 2,364 for a calorie reduction of 991 for the day

I'm not sure I'm following what you're trying to say here. Can you clarify?