My wife is not a fan of meat- oh she'll take a nice steak or chicken breast prepared proper, but she is very finicky(sp) about her protien. The end result is a primarily bread, pasta, fruit & veggi diet for her.

I am interested in what women who have put some weight on their bones have done to get there.

thanks

blu

I eat a lot of egg whites (some whole eggs), steak, chicken, soy, some tofu, tuna, salmon, turkey, and of course the supplemental MRP. When bulking I consume up to 3,500 calories p/day (I gotta stuff it down). When cutting I never go below 1800. But generally take in around 2200 when cutting. Honestly, I don't count calories. I eat clean (meaning no processed foods) and have between 5 - 6 meals p/day. The first one through three (I toggle between 2 comp carb meals and 3 comp carb meals p/day) consist of 1 serving protein, 1 serving comp carb (oatmeal, brwon rice or yam), 1 serving fibrous carb is veggies.

Obviously when bulking I indulge in sweets and eat pretty much whatever I desire, when cutting I try not to cheat (although if not getting ready for competition I do allow for cheats - it just takes me a bit longer to reach my goals, but I maintain my sanity) and eat A LOT of veggies!

As long as she eats good wholesome food, she should be fine.

Good Luck Bulking!

MRP's are probably a good idea for her.

I love good protein though so I eat lots of chicken, turkey, some tuna and other fish, eggs/egg whites, lean red meats. I supplement with whey protein. I get carbs from beans, oat groats, brown rice, barley etc. Fats from almonds, soynuts, flax and avocado. Then of course tons of dark green veggies and fruit here and there.

Like Bmom 1800-2000cal is where I cut down nicely. I just finished my first (natural)bulking attempt - averaged about 2600-some days much higher. That worked nicely for slow gain. (Though next time I'm planning it a bit better - I went overboard eating crap food on top of my good foods) Right now I'm floating between 2000-2300cals and embarking on cutting down. I've sort of let go being so anal about counting calories too. I eat 6 or 7 times a day, concentrating on getting those good whole foods in. And a gallon or two of water (literally) is important too.

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Patience is a bitter plant, but it has sweet fruit.
Well done is better than well said.

For weight gain or fat loss I find that the single most important factor in diet is consistantly eating every 2 hours no matter what. For a total of 8 meals a day. FC does 5 solid and 3 liquid.

Which includes everything from Chicken and Tuna to Cheese burgers and Ice cream.

IG

It really depends on how bad she wants it---noone ever said that what you need to do to gain size is going to be the most fun thing in the world---or tastiest, for that matter.

She really needs to force herself to up the protein----lots of tuna, chicken, lean beef, ground turkey, MRPs & protein shakes, eggs & eggwhites---I try to keep my carb sources clean---no breads or pastas----mostly yams, russet potatos, green leafy veggies, oatmeal.....supplement with flax----& eat 8 or so meals a day (every 2-3 hours)---keep the calories up-----

This is where I get confused. How much is "moderate" carbs? low carbs?

Just a lurker that finally joined! : )

Current workouts:
running 5+ miles 3 times per week, throw in a couple sets of crunches

Transition:
Lift 2 nights, run 1 (is willing to do more of a sprinters workout)

Here is what I wrote out for her to start: 2 sets 10 rep all lifts

Chest:
DB Flat, DB Inclined, Straight Bar Bench, Flys

Back:
Pull Downs, Pull ups wide, Low pulley row, 1 arm DB row

Legs:
Squats, Legg press, stiff deadlift, quad & ham

Shoulders:
DB press, Straight bar press, side and front laterals, straight bar shrugs, DB shrugs

I have had her read everything you all have written and she is willing to try something different.

All suggestions appreciated.

blu