Trying To Get Muscle Definition

[XZIllR8]

Couple things ...

How many grams of fat?
Because here is my math thus far ...
4cal per g of protein x 100g = 400 calories
4cal per g of carb x 100g = 400 calories
So without adding in fat yet, you are at 800 calories a day.

My fat intake is around 50.

What are your "cheat meals" usually consisting of? Do you cheat all weekend at every meal? Are they planned out in advance, or is it a free for all? What is the structure of your cheats?

My "cheat meals" might be fast food chicken strips (NO dipping sauce or gravy) with green beans (maybe a scoop of mashed potatoes), or beef fajitas with a little chips and salsa, or chinese food (no rice). For breakfast on the weekend, I will occassionally have breakfast tacos (tortilla, egg, bacon, and salsa) or IHOP eggs, bacon, with 1/2 hash brown serving on plate and 1/2 wheat toast serving on plate.

Over the course of the entire weekend, I don't have any more than 4 "cheat meals". Usually it's 2 or 3. I will start being more structured about my weekend cheats and make sure I do no more than 1 day of cheating.

* Your protein is low - increase protein to 1g per lb BW.
* Don't limit green veggies - they are so low in calorie and high fiber, vitamins, minerals.
* Don't forget good carbs include things like yams, sweet potatoes, brown rice, oatmeal - these things are GOOD for you.

I'm trying not to limit veggies. I try but in all honesty, it's hard for me to eat a lot of veggies (not a veggie fan). I do like sweet potatoes though, I eat those all the time. I rarely eat brown rice and oatmeal though. I will occassionally eat oatmeal for breakfast on the weekend or have 1 slice of sprouted grain bread with my eggs.

Is 6 days of cardio okay?

 

[XZIllR8]

What kind of protein do you add to your snacks?

 

[scorpiogirl]

Choose ONE day to cheat.... & 4 cheat meals is too much. Keep it to 2 or less - depending on what it is you're eating.

I find the easiest way to add protein when I need it is to add another shake. No more than 2 shakes per day. The BEST way though, is to add a litte more meat to your meals. Make it 4 oz. instead of 2. If your eating 4 oz., make it 5 oz.

Six days of cardio is too much. Stay with 5x per week at the most.

 

[buffalogal]

Another easy way to add in protein is to add a scoop of powder to your oatmeal. If you have trouble getting oatmeal down, you can always sweeten it with spices, berries, splenda, etc. I think you'll be surprised to find you may actually start enjoying it once you spice it up a little. Adding one scoop should add about 20-25 grams of protein, depending on the brand.

 

[Daisy_Girl]

How to add protein to snacks ....

Can add nuts (although this also increases fat).

More eggs, can limit the yokes to reduce fat, but this also bring the protein down some. I would do 1 whole egg, 2 boiled whites (toss the yokes).

Add cottage cheese or yogurt - can do 1/2c CC with the apple and PB.

Also, a REAL easy way to increase daily protein is to do what I said earlier - increase amt of protein in AM shake, increase meat amt by 1-2oz, add protein only shake post WO.


Hell girl, your cheat meals are weak. Those are barely cheats. I could cheat you under the freaking table. lol When I dropped 30+ lbs and over half my BF, I went ALL OUT one day a week (every Sunday) - the entire DAY was a cheat. I probably ate 2,500 calories that day - easily. Not that I recommend this, lol.

Although, I think you are doing too *many* cheats. And they are random cheats - not planned or thought out. Ahead of time, I would pick 2 meals a week to cheat - maybe 1 during the week and 1 weekend. Like - 1 dinner and 1 breakfast, or 1 breakfast and 1 dessert). And go for it - don't stress about the calories. If you cheat at ONLY 2 meals a week, and the rest is clean and your training is strong - then the cheats can only help you - psychologically and physically. (assuming one is not getting ready for a comp, of course)

 

[Sassy69]

The thing about cheats is that they are like carb rotation - your body needs a consistent schedule to set itself to optimal fuel consumption. If your cheats are not large but pretty regular (more than 2x/week), they may be screwing up that consistency. It really does work better to keep your cheats scheduled.

 

[XZIllR8]

Wow, that totally makes sense! I will only do 2 cheats a week. And I won't feel guilty about them either! LOL

I will add the protein shake and a little more meat and add another scoop of protein to my morning shake and see how much protein that will add for me.

Does anyone have any suggestions on what brand of ready-made high protein/low carb shake (that isn't really expensive) to buy?

Also, is eating tortillas bad if I limit to eating one?

Thanks gals!

 

[Daisy_Girl]

Nothing is bad in moderation. There are no BAD FOODS. It is all about what works for you, and taking things in moderation.

If 1 tortilla a day works for you, then do it. It is always something you can take out if results stall.

Planning and executing a diet is an ever-changing process. There is no ONE diet that works for everyone, and even when you find a diet that works for YOU, you will still change it - sometimes weekly. There are always tweaks and changes to make. As you see results (or lack thereof), you will adapt your diet to those results (or lack thereof).

 

[Sassy69]

I think a lot of the girls found Optimum Nutrition (ON) protein powder to be good.

 

[scorpiogirl]

I think a lot of the girls found Optimum Nutrition (ON) protein powder to be good.

I WAS using Isopure....but since a lot of girls were using ON, I tried it and found that it tastes great and I like it better. The Rocky Road is AWESOME!

As far as the cheat meals.....Daisy was saying she could cheat you under the table - as could I!!! I went from Saturday night thru Sunday afternoon eating nearly EVERYTHING in sight AND ate out 2x with no reservations - BUT - that's it for me until next Sunday (and I just started the monthly, so that had something to do with it). Scheduling is a big part of it. There is a mental "mode" I go into every Monday. For me, if I let it slip - I'm screwed. Quite a few of us are like this.

Keep in mind that if you have a cheat during the week, you probably will want to make it a "mini" cheat and not all out or you could stall out big time. Especially since you are already stuck.