Strawberry2 "Before" Pics

[strawberry2]

Hello Again Everyone!
This is very similar to my "first" post done on Sept 5th. Its over a month now, but now I have my photos to share. I know its easier to give advice when you can see what the persons "shape" is currently.

28 y/o, 115 lbs, 5'1", 21% BF, single & no kids

I am just recently gotten back into working out full-time, started working out at beginning of September (I was in a car accident, and couldnt workout for 10 months) -- I have a personal trainer 2x/wk to bust my butt back into shape. I am looking to be in fitness competitions and maybe some fitness modeling, so I want to bulk up and high muscle definition. I do realize this will be LOTS of work, which I'm prepared for!! I mainly need help with diet, supplements, "bulking" advice, etc.... I'm VERY eager to learn!!

I currently do cardio 1-2x per week, 20 min -- do interval "squats" on the eliptical & HIIT. I have started hitting the weights hard...however, when I'm with my trainer he tells me "you need to ease yourself back into this - you can't jump off the high-dive right away" -- he has me doing mainly 15 reps, but then we up my weight, per me bugging him that I really want to do so. He's a great trainer...perhaps I am getting so excited I need to take his advice and ease back into this and not go TOO heavy right off....

Early morning - Protein Smoothie (w/ l-glutamine & creatine ethyl ester), take vitamins (Multi-Vitamin, EFA/GLA, Coral Calcium, Cranberry, Ginko Biloba, Digestive Enzyme, Acidophilus, Glucorell-R), medications (birth control pills: progesterone only, neurontin, verapamil)
Late Morning - (Glucorell-R) Steel Cut Oatmeal (steel cut oats, berry protein powder, cinnamon, stevia, 1 small spoon of butter, hot water)
Late Late Morning - 1 Large Apple & 5-6 Unsalted Almonds
Lunch (Afternoon) - (Glucorell-R & Digestive Enzyme) chicken or tuna, green veggie, brown rice (sometimes no brown rice)
Late Afternoon - 2 hard-boiled eggs & 6 4" celery sticks
Dinner (Night) - (Digestive Enzymes) chicken/fish/buffalo, green veggies. (take my medications: neurontin, pamelor)
Bedtime - GI Cleanse (fiber)

(on Saturdays & Sundays I have Protein Pancakes w/ fresh blueberries for Breakfast instead of the Steel Cut Oats)

My medication conditions: (spillin' my guts here...haha): Migraines (from car accident, but I dont have them anymore if I take my meds), High Blood Pressure (take meds for that), ADD (dont currently take any meds for this - natural approach).

Thanks everyone! *hugs*

 

[strawberry2]

Here are the pics. Quite Embarrassing, since I have always been an athletic person. But I am wanting to be a "sponge" to all your knowledge and experiences!

I have an odd shape of having some fat on my stomach area and butt...but then most of the other areas are scrawny. So, my dilema of what diet to use...because before I even developed these "fat" areas, I used to be really skinny (and a hardgainer). I don't want to get back to that place...but I also don't want to get more fat. I might use this stage of where I'm at for an advantage, perhaps...? I want to do all I can to gain and keep the muscle!

 

[*MissFit*]

cardio only 2 times a week?

We need what kind of weight training your doing..

also i dont think your eating enough protein

On another note please refer to stickies at top of this forum..

hope that helps

 

[*MissFit*]

to be honest i dont think your eating enough period.. put all of this in www.fitday.com.

I think that is the site..

 

[strawberry2]

Thank you for your reply!
I am already on FitDay. One day, for instance:
Fat 21%
Carbs 34%
Proteins 43% (191 g)
1975 Calories

to be honest i dont think your eating enough period.. put all of this in www.fitday.com.

I think that is the site..

 

[strawberry2]

Oh, and I am working out 5 days per week, 2 body parts per day, Abs & stretching everyday.

Day 1: Chest & Bi's
Day 2: Back & Tri's
Day 3: Legs
Day 4: Shoulders & Abs
Day 5: Cardio & "Body Flow" (pilates, tai chi, yoga mix)
Day 6: Morning Cardio

cardio only 2 times a week?

We need what kind of weight training your doing..

also i dont think your eating enough protein

On another note please refer to stickies at top of this forum..

hope that helps

 

[scorpiogirl]

I think 1975 calories a day is plenty, especially since your only 115 lbs. Does your trainer instruct you on your caloric intake per day? Your macros look ok, but the calories seem a little high unless you want to do some SERIOUS bulking.

I would increase the cardio to 4x a week.

 

[strawberry2]

Thanks for replying, ScorpioGirl!
No, my trainer doesn't instruct me on diet -- not in an in-depth manner anyway.... That's why I joined this lovely board! I'd rather get direct knowledge and advice from women bodybuilders anyway. I do want to do some SERIOUS bulking. I don't want to look like a grotesque monster, but definitely some big defined muscle -- enough for a fitness competition, for instance.

Cardio 4x per week -- HIIT (like in Shadow's Project, for instance)?

I think 1975 calories a day is plenty, especially since your only 115 lbs. Does your trainer instruct you on your caloric intake per day? Your macros look ok, but the calories seem a little high unless you want to do some SERIOUS bulking.

I would increase the cardio to 4x a week.

 

[scorpiogirl]

You got it! I love the HIIT sprints! You can do 2 days HIIT and 2 days steady pace and you should be ok. You don't need to kill yourself EVERY time...lol

You won't look like a monster...lol.... not possible no matter how much you train. You can look awesomely lean, but you won't grow like a man will. We just don't have hormones to do that. How long have your calories been at 1900 - 2000 per day?

 

[Miss24k]

Can you give us your portion sizes? Because I don't see how you're eating 1975cals and 190g of protein.

You should be dividing up your protein over all 6 meals.

You also need to decide which you want to do, lean out, or bulk. If you're going to bulk you can't be afraid to put on some more fat.

It sounds like you want to do both at the same time which is pretty hard to do, not everyone can.

 

[thelion2005]

You have a terrific frame and female shape.

Change the suit to black, add a touch of tan to your skin and add a few highlights in your hair.

Then get all that sugar and flour out of your diet and watch the muscle show.

 

[Miss24k]

You have a terrific frame and female shape.

Change the suit to black, add a touch of tan to your skin and add a few highlights in your hair.

Then get all that sugar and flour out of your diet and watch the muscle show.

Where do you see sugar and flour in her diet?

 

[strawberry2]

I already have some fat on me @ 21% BF (unfortunately) -- I am not afraid to eat more in order to get muscle gain results. But I also want to be smart and do what I can to not let the fat get out of hand and most of my "gaining" being muscle. I guess if I want to do this, I could follow your diet, Miss24K -- I've seen your log.

I looked at it closer, and re-did some of it, but here is the precise run-down:

Strawberries, frozen, unsweet (6 berries) - 22 cals, 6 carb1 Med Apple - 81 cals, 21 carb

Glycerlean Protein (berry protein) (16 tbsp - 8 tbsp AM & 8 tbsp PM) - 760 cals, 12 fat, 16 carb, 100 prot

Soy Milk (unsweet) (1/2 cup) - 40 cals, 2 fat, 2 carb, 3 prot

Steel Cut Oats (1 cup) - 140 cals, 3 fat, 27 carb, 6 prot

Cinnamon, Ground (2 tsp - 1 tsp in protein shake, 1 tsp in oats) - 12 cals, 4 carb (I'm not sure how these macros are possible w/ cinnamon)

Stevia 1 tsp - 0

Flaxseed Oil, 1 tbsp - 120 cals, 14 fat

Tuna, can, no oil - (6.5 oz) - 194 cals, 1 fat, 43 prot

Rice, brown & wild, cooked, no fat added (1 cup cooked) - 147 cals, 1 fat, 31 carb, 4 prot

Broccoli, raw (1 bunch) - 170 cals, 2 fat, 32 carb, 18 prot

Celery, 6 4" strips - 4 cals, 1 carb

Almonds (6, unsalted) - 42 cals, 4 fats, 1 carb, 2 prot

1 Whole Egg, Boiled - 77 cals, 5 fat, 1 carb, 6 prot

Green Tea 16 oz - 0

Chicken boneless & skinless (1thick slice) - 40 cals, 2 fat, 6 prot

Veggie Combo (1 cup) - 55 cals, 12 carb, 3 prot

TOTALS: 1905 cals ; 25% fat, 26% carbs, 45% protein (192g of protein)

Can you give us your portion sizes? Because I don't see how you're eating 1975cals and 190g of protein.

You should be dividing up your protein over all 6 meals.

You also need to decide which you want to do, lean out, or bulk. If you're going to bulk you can't be afraid to put on some more fat.

It sounds like you want to do both at the same time which is pretty hard to do, not everyone can.

 

[strawberry2]

Actually, I like the HIIT sprints...to preserve the muscle mass as much as possible. Its dreadful doing loooong cardio, not to mention I've been afraid to do it too long considering I'm trying to gain (and mainly lose my little pot belly fat...LOL).

By the way, I've been eating clean for a long time, but I've just recently (about 1.5 - 2 months) been eating more and more frequently....

You got it! I love the HIIT sprints! You can do 2 days HIIT and 2 days steady pace and you should be ok. You don't need to kill yourself EVERY time...lol

You won't look like a monster...lol.... not possible no matter how much you train. You can look awesomely lean, but you won't grow like a man will. We just don't have hormones to do that. How long have your calories been at 1900 - 2000 per day?

 

[thelion2005]

Where do you see sugar and flour in her diet?

Fruit, oats, rice .... Replace with colorful veggies.

 

[Miss24k]

I already have some fat on me @ 21% BF (unfortunately) -- I am not afraid to eat more in order to get muscle gain results. But I also want to be smart and do what I can to not let the fat get out of hand and most of my "gaining" being muscle. I guess if I want to do this, I could follow your diet, Miss24K -- I've seen your log.

I looked at it closer, and re-did some of it, but here is the precise run-down:

Strawberries, frozen, unsweet (6 berries) - 22 cals, 6 carb1 Med Apple - 81 cals, 21 carb

Glycerlean Protein (berry protein) (16 tbsp - 8 tbsp AM & 8 tbsp PM) - 760 cals, 12 fat, 16 carb, 100 prot

Soy Milk (unsweet) (1/2 cup) - 40 cals, 2 fat, 2 carb, 3 prot

Steel Cut Oats (1 cup) - 140 cals, 3 fat, 27 carb, 6 prot

Cinnamon, Ground (2 tsp - 1 tsp in protein shake, 1 tsp in oats) - 12 cals, 4 carb (I'm not sure how these macros are possible w/ cinnamon)

Stevia 1 tsp - 0

Flaxseed Oil, 1 tbsp - 120 cals, 14 fat

Tuna, can, no oil - (6.5 oz) - 194 cals, 1 fat, 43 prot

Rice, brown & wild, cooked, no fat added (1 cup cooked) - 147 cals, 1 fat, 31 carb, 4 prot

Broccoli, raw (1 bunch) - 170 cals, 2 fat, 32 carb, 18 prot

Celery, 6 4" strips - 4 cals, 1 carb

Almonds (6, unsalted) - 42 cals, 4 fats, 1 carb, 2 prot

1 Whole Egg, Boiled - 77 cals, 5 fat, 1 carb, 6 prot

Green Tea 16 oz - 0

Chicken boneless & skinless (1thick slice) - 40 cals, 2 fat, 6 prot

Veggie Combo (1 cup) - 55 cals, 12 carb, 3 prot

TOTALS: 1905 cals ; 25% fat, 26% carbs, 45% protein (192g of protein)

I highly doubt you are eating 170 cals of broccoli that's like 6 cups, unless you really love your broccoli.

As I said before you need to divide your protein in 5 to 6 meals (depending on how many you eat) more equally meaning for ex. taking the 190g of protein divide it by 5 or 6, which comes to either 38g or 32g and try to get around that number at each meal. You always want to keep your protein constant.

I don't suggest you follow the diet in my log, because it was designed for me a competitior who was in diet mode for a very long time, and just doubled my calories to trick my body. When increasing your calorie, you should do it more gradually that how I did it.

Only you can decide which you would like to do. But since you are over 20% bf you might want to reduce that alittle first and then try to bulk up. I'm saying this because you seem concerned with seeing your muscle more, and you will see it even less if you bulk up now, cause you will gain some more fat.

 

[scorpiogirl]

I would agree. If you want to see minimal fat - which we all do - and since you're at 20%, I would cut a little first and then bulk. If you bulk first, that BF% is going to rise (there's just no way around it) and I don't think that's what you want.

You can still lift heavy and to failure with 10-12 reps and eat "just enough" to maintain that muscle while losing fat. You don't have to do light weight when cutting. I'm saying this because you say your trainer has you doing 15 reps and you want to go heavier. You still can. Lift heavier for less reps and drop your calories down. But keep your protien high.

 

[strawberry2]

Thanks again! Your suggestions are great!
OK, so clean diet: high protein, low to moderate carbs (mainly towards the beginning of the day)...? Lift good and heavy to build more muscle...do HIIT about 4x per week. What example of a diet do you suggest? Perhaps "Shadow's Project" diet, or is there another one you think better suited for me?

P.S. I put that broccoli in FitDay as "1 bunch" -- I guess that must have been a big bunch...I'll change that...sorry!

Thanks! *hugs*

I would agree. If you want to see minimal fat - which we all do - and since you're at 20%, I would cut a little first and then bulk. If you bulk first, that BF% is going to rise (there's just no way around it) and I don't think that's what you want.

You can still lift heavy and to failure with 10-12 reps and eat "just enough" to maintain that muscle while losing fat. You don't have to do light weight when cutting. I'm saying this because you say your trainer has you doing 15 reps and you want to go heavier. You still can. Lift heavier for less reps and drop your calories down. But keep your protien high.

 

[scorpiogirl]

A lot of the girls do the 40/30/30. 40% protein, 30% carbs, 30% fat. It seems to work for them. It's something you can play around with to see what works for you. Just make sure your protein is at least 115 grams per day. You can adjust the carbs and fat to your needs.