What am I doing wrong?

[seriouslyfit]

I'm new to this forum but I have found so much informative information. I'm currently 24 years old. I'm 5'5 and 135lbs. I've been told I look thin to be 135 and I want to bulk up a little bit, especially in my legs. I definately don't want to lose any more weight. I already look too thin to be 135. The only thing that's big on me is my butt, which I want to keep and I have tiny love handles that I want to eliminate. What's the best way for me to burn fat and gain muscle definition WITHOUT losing weight.

Here's a sample of what I eat:

Meal 1
1% chocolate milk, Whey Protein, Banana, Strawberries

Meal 2
Nutri Grain Bar, Grapes, Strwberries

Meal 3
6 oz tuna w/fat free dressing, Ritz cheese crisp

Meal 4
EAS Protein Bar or Fruit or yogurt

Meal 5
8 oz chicken breast, spinach, cherry tomatoes, fat free dressing, carrots

Meal 6 (After workout) (very rarely)
Bowl of cereal

What suggestions would you make with my diet? Please help

 

[The Shadow]

the problem is prob with the training...although dropping the ceral and adding a shke will help

 

[Sassy69]

Hey SF! Welcome to the boards! You will learn so much that will get you to your goals! It looks like you have the "several small meals" idea established. There are definitley some things we can do to tweak this. Also can you post your training / cardio schedule? But diet is still 80% of it.

I also wanted to say, dont' get too hung up on the weight number. Lean muscle & bodyfat make up that weight. For comparison I've been between 155-159 lb since December, but bodyfat between 22% & below 14% now. That's muscle I've retained & bodyfat I've lost. (I'm 5'7".) You also can't spot reduce, so your goals w/ losing the love handles, etc. will come in time as your bodyfat reduces, because it will reduce proportionally across your body.

I'd suggest getting your bodyfat tested at your gym to also give you some data points on tracking where you are w/ muscle / fat gain & loss.

I"m also going to suggest that whatever you end up eating, put it into a food counts program like www.fitday.com so you know what exactly you are eating as far as protein / fats / carbs / calories. THis will also help guide you in progress and also to identify & eliminate things that aren't contributing to your goal.

Here's my diet comments on this specific meal plan. In general I suggest you read the 2 stickies at the top of the board: Shadow's Project & Project Summary.


Meal 1
1% chocolate milk, Whey Protein, Banana, Strawberries
> Lose the chocolate milk - nothing but sugar. Add in 1/2 c oatmeal as a good carb source to start your day with. You can keep the banana for a while, but that is also high in sugar. Depends on how you progress w/ bodyfat because you basically want to build muscle & you need food to support that. Another option for protein source is 3 egg whites + 1 whole egg.

Meal 2
Nutri Grain Bar, Grapes, Strwberries
> Eat some real food here. You have lots of non-real food. The bars are ok if you are starvin marvin or you can't easily carry food with you. Mind you I carry 5 meals w/ me every day and I don't even see the inside of my house until after 9 pm at night so there are not many excuses for not planning ahead. LOL! I'd say make something like a chicken breast & salad w/ vinegar & oil or something here.

Meal 3
6 oz tuna w/fat free dressing, Ritz cheese crisp
> This is probably ok. Possibly a sweet potato or better carb source than the cackers

Meal 4
EAS Protein Bar or Fruit or yogurt
>More real food here - protein & veggies.

Meal 5
8 oz chicken breast, spinach, cherry tomatoes, fat free dressing, carrots

Meal 6 (After workout) (very rarely)
Bowl of cereal
> Protein mix or small protein + fat meal. I dont see the value of a bowl of cereal at all. Shitty carb source, milk = sugar.

What suggestions would you make with my diet? Please help[/QUOTE]

 

[seriouslyfit]

Hey SF! Welcome to the boards! You will learn so much that will get you to your goals! It looks like you have the "several small meals" idea established. There are definitley some things we can do to tweak this. Also can you post your training / cardio schedule? But diet is still 80% of it.

I also wanted to say, dont' get too hung up on the weight number. Lean muscle & bodyfat make up that weight. For comparison I've been between 155-159 lb since December, but bodyfat between 22% & below 14% now. That's muscle I've retained & bodyfat I've lost. (I'm 5'7".) You also can't spot reduce, so your goals w/ losing the love handles, etc. will come in time as your bodyfat reduces, because it will reduce proportionally across your body.

I'd suggest getting your bodyfat tested at your gym to also give you some data points on tracking where you are w/ muscle / fat gain & loss.

I"m also going to suggest that whatever you end up eating, put it into a food counts program like www.fitday.com so you know what exactly you are eating as far as protein / fats / carbs / calories. THis will also help guide you in progress and also to identify & eliminate things that aren't contributing to your goal.

Here's my diet comments on this specific meal plan. In general I suggest you read the 2 stickies at the top of the board: Shadow's Project & Project Summary.


Meal 1
1% chocolate milk, Whey Protein, Banana, Strawberries
> Lose the chocolate milk - nothing but sugar. Add in 1/2 c oatmeal as a good carb source to start your day with. You can keep the banana for a while, but that is also high in sugar. Depends on how you progress w/ bodyfat because you basically want to build muscle & you need food to support that. Another option for protein source is 3 egg whites + 1 whole egg.

Meal 2
Nutri Grain Bar, Grapes, Strwberries
> Eat some real food here. You have lots of non-real food. The bars are ok if you are starvin marvin or you can't easily carry food with you. Mind you I carry 5 meals w/ me every day and I don't even see the inside of my house until after 9 pm at night so there are not many excuses for not planning ahead. LOL! I'd say make something like a chicken breast & salad w/ vinegar & oil or something here.

Meal 3
6 oz tuna w/fat free dressing, Ritz cheese crisp
> This is probably ok. Possibly a sweet potato or better carb source than the cackers

Meal 4
EAS Protein Bar or Fruit or yogurt
>More real food here - protein & veggies.

Meal 5
8 oz chicken breast, spinach, cherry tomatoes, fat free dressing, carrots

Meal 6 (After workout) (very rarely)
Bowl of cereal
> Protein mix or small protein + fat meal. I dont see the value of a bowl of cereal at all. Shitty carb source, milk = sugar.

What suggestions would you make with my diet? Please help

[/QUOTE]

I know I have to tweak my workout schedule but here it is. I've only been doing this particular schedule for about two weeks.

Tuesday: 35-40 min HIIT on treadmill
I do a 5 minute warmup and then run at about 9.0 for a minute and then walk at 3.9 for 1 1/2 min. I repeat this about 8 times.
I work my legs for about 45 minutes. I do squats: 4 sets of 8 with the machine. Lunges: 3 sets of 10 for each leg with dumbbells Squats: 4 sets of 10 with dumbbells. And some other machine that works the front of the legs (don't know what it's called)

Thursday: 35-40 min HIIT on Treadmill
I do an ab workout for about 15 minutes and I do two machines that work the chest. I don't really focus on my arms because they are already defined. Maybe this is a mistake.

Saturday: 35-40 mins on treadmill with incline at 8.0 and mph=4.0
Ab workout

My schedule is extremely hectic. I work nine hours a day, I am the co-owner of a small business, I write grants on the side and I have a three year old that keeps me extremely busy so these three days are the only time I can make it to the gym. I go at night around 8:00 or 9:00. I know for a fact I could do more weight training because I want bulk and definition but I'm not really knowledgable in this area.

 

[gollieth2]

Hey SF! Welcome to the boards! You will learn so much that will get you to your goals! It looks like you have the "several small meals" idea established. There are definitley some things we can do to tweak this. Also can you post your training / cardio schedule? But diet is still 80% of it.

I also wanted to say, dont' get too hung up on the weight number. Lean muscle & bodyfat make up that weight. For comparison I've been between 155-159 lb since December, but bodyfat between 22% & below 14% now. That's muscle I've retained & bodyfat I've lost. (I'm 5'7".) You also can't spot reduce, so your goals w/ losing the love handles, etc. will come in time as your bodyfat reduces, because it will reduce proportionally across your body.

I'd suggest getting your bodyfat tested at your gym to also give you some data points on tracking where you are w/ muscle / fat gain & loss.

I"m also going to suggest that whatever you end up eating, put it into a food counts program like www.fitday.com so you know what exactly you are eating as far as protein / fats / carbs / calories. THis will also help guide you in progress and also to identify & eliminate things that aren't contributing to your goal.

Here's my diet comments on this specific meal plan. In general I suggest you read the 2 stickies at the top of the board: Shadow's Project & Project Summary.


Meal 1
1% chocolate milk, Whey Protein, Banana, Strawberries
> Lose the chocolate milk - nothing but sugar. Add in 1/2 c oatmeal as a good carb source to start your day with. You can keep the banana for a while, but that is also high in sugar. Depends on how you progress w/ bodyfat because you basically want to build muscle & you need food to support that. Another option for protein source is 3 egg whites + 1 whole egg.

Meal 2
Nutri Grain Bar, Grapes, Strwberries
> Eat some real food here. You have lots of non-real food. The bars are ok if you are starvin marvin or you can't easily carry food with you. Mind you I carry 5 meals w/ me every day and I don't even see the inside of my house until after 9 pm at night so there are not many excuses for not planning ahead. LOL! I'd say make something like a chicken breast & salad w/ vinegar & oil or something here.

Meal 3
6 oz tuna w/fat free dressing, Ritz cheese crisp
> This is probably ok. Possibly a sweet potato or better carb source than the cackers

Meal 4
EAS Protein Bar or Fruit or yogurt
>More real food here - protein & veggies.

Meal 5
8 oz chicken breast, spinach, cherry tomatoes, fat free dressing, carrots

Meal 6 (After workout) (very rarely)
Bowl of cereal
> Protein mix or small protein + fat meal. I dont see the value of a bowl of cereal at all. Shitty carb source, milk = sugar.

What suggestions would you make with my diet? Please help

[/QUOTE]
Thank god someone responded right to this one, that initial dieat was horrible, just fat and sugar...

 

[seriouslyfit]

Thank god someone responded right to this one, that initial dieat was horrible, just fat and sugar...[/QUOTE]

So should I cut the milk altogether or is there ANY dairy I can eat? Also I'm allergic to eggs so what else can I eat in the morning for a good source of protein? I'm sorry I have lots of questions. Because of my time schedule right now it is IMPOSSIBLE for me to workout in the morning and therefore on an empty stomach except for on Saturdays. Will I still see results? O.k. one more question. I don't have much money at all. Is it possible for me to get a nice body with definition without taking ANYTHING but protein. That's already expensive but I sacrifice to buy it anyway. Also are there any days where I can eat something that I crave or a cheat day I should say. I see some of the sample diets and I was wondering are these the meals your eating for good or is this just until you reach your desired goal (I know you will eat healthy for life but will it be JUST like those I have seen)

 

[nycgirl]

So should I cut the milk altogether or is there ANY dairy I can eat? Also I'm allergic to eggs so what else can I eat in the morning for a good source of protein? I'm sorry I have lots of questions. Because of my time schedule right now it is IMPOSSIBLE for me to workout in the morning and therefore on an empty stomach except for on Saturdays. Will I still see results? O.k. one more question. I don't have much money at all. Is it possible for me to get a nice body with definition without taking ANYTHING but protein. That's already expensive but I sacrifice to buy it anyway. Also are there any days where I can eat something that I crave or a cheat day I should say. I see some of the sample diets and I was wondering are these the meals your eating for good or is this just until you reach your desired goal (I know you will eat healthy for life but will it be JUST like those I have seen)

For protein, I added whey powder to my diet. You can have protein powder in water with oatmeal in lieu of eggs in the morning. A 5lb tub will last about 2-3 months. Obviously this depends on how many scoops you use per day.

I do have a cheat meal 1-2x a week. I started Shadow's diet this week (a modified version on days I lift weights), so my cheat day is on Sat.

With regard to the last sentence, I can only speak for myself, but I will be doing this for the rest of my life. If I wanted to "just reach a certain goal", I would have reached that goal doing anyone of the stupid things I did in the past only to regain the weight (i.e., fat!) and start the process all over again.

This lifestyle has changed my life dramatically. By being focused and having discipline, not only am I determined to be the strongest chica at my gym, but graduate at the top of my class when I'm done with graduate school, and be the best at what I'm doing right now at work. Because of the discipline I have developed, I'm more confident, I've got myself out of debt and looking at starting my own business. For me it is more than looking good, better sex, etc., it is about being the best I can be at everything.

 

[PaganPunkstress]

hello welcome!

 

[seriouslyfit]

For protein, I added whey powder to my diet. You can have protein powder in water with oatmeal in lieu of eggs in the morning. A 5lb tub will last about 2-3 months. Obviously this depends on how many scoops you use per day.

With regard to the last sentence, I can only speak for myself, but I will be doing this for the rest of my life. If I wanted to "just reach a certain goal", I would have reached that goal doing anyone of the stupid things I did in the past only to regain the weight (i.e., fat!) and start the process all over again.

This lifestyle has changed my life dramatically. By being focused and having discipline, not only am I determined to be the strongest chica at my gym, but graduate at the top of my class when I'm done with graduate school, and be the best at what I'm doing right now at work. Because of the discipline I have developed, I'm more confident, I've got myself out of debt and looking at starting my own business. For me it is more than looking good, better sex, etc., it is about being the best I can be at everything.

You're so right about the discipline part. Since I've been disciplining myself about my health it has spread to other areas of my life. I noticed I have been so much better about my own debt and paying my bills on time. I do plan to continue eating right HOWEVER I don't think I'll be eating water protein shakes and oatmeal for breakfast for the rest of my life! I will NEVER go back to eating the same things I used to and when I reach my desired goal I will continue to eat right but I will still enjoy some of my favorite foods every once in a while

 

[jenscats5]

So should I cut the milk altogether or is there ANY dairy I can eat? Also I'm allergic to eggs so what else can I eat in the morning for a good source of protein? I'm sorry I have lots of questions. Because of my time schedule right now it is IMPOSSIBLE for me to workout in the morning and therefore on an empty stomach except for on Saturdays. Will I still see results? O.k. one more question. I don't have much money at all. Is it possible for me to get a nice body with definition without taking ANYTHING but protein. That's already expensive but I sacrifice to buy it anyway. Also are there any days where I can eat something that I crave or a cheat day I should say. I see some of the sample diets and I was wondering are these the meals your eating for good or is this just until you reach your desired goal (I know you will eat healthy for life but will it be JUST like those I have seen)

You don't have to eat eggs. Can you eat egg substitute at all?? You can add protein powder to your morning meal.

You also don't have to spend a TON of money. Unhealthy foods cost more -- like those Ritz thingies -- processed foods like that are expensive!! Look around your area for a nutrition store other than GNC to see if they sell protein powders for less. I get a 2lb tub for $14 here..... Buy in bulk, on sale & with coupons. Eating healthy does not have to cost a lot. And the price on your health is priceless.......

The way I'm eating in my log is for life...which is why it'll show good & bad things in it. I'm not going to compete, so can be less strict. I'm striving for a balance myself.

 

[seriouslyfit]

You don't have to eat eggs. Can you eat egg substitute at all?? You can add protein powder to your morning meal.

You also don't have to spend a TON of money. Unhealthy foods cost more -- like those Ritz thingies -- processed foods like that are expensive!! Look around your area for a nutrition store other than GNC to see if they sell protein powders for less. I get a 2lb tub for $14 here..... Buy in bulk, on sale & with coupons. Eating healthy does not have to cost a lot. And the price on your health is priceless.......

The way I'm eating in my log is for life...which is why it'll show good & bad things in it. I'm not going to compete, so can be less strict. I'm striving for a balance myself.

I've seen your food log and I could probably do this for life also. I will try the egg substitute tomorrow. Thanks for the advice. You're right those "Ritz thingies" are expensive!!

 

[jenscats5]

I've seen your food log and I could probably do this for life also. I will try the egg substitute tomorrow. Thanks for the advice. You're right those "Ritz thingies" are expensive!!

Check the egg substitute label since some have "real eggs" as an ingredient....don't want you to go into anaphalactic shock!! I think some are more of a true "substitute."

Check the "Recipe Thread!" for some meal ideas, if you need ideas.

As for groceries -- it takes a little time -- but I shop the grocery ads & buy only what's on sale & store it. That way you're not running to the store & buying stuff when you run out -- cuz it's then it gets expensive!!

 

[MrsJnuts]

Welcome

You will learn soo much here, these ladies are very knowledgable.
I find the healthier I eat the better I feel and it carries out into everything else in my life. I have a cheat meal once or twice a week when not competing. Don't beat youself up for cheating once in awhile, everyday is a new day. Setting a Goal will help you to.

 

[seriouslyfit]

Welcome

You will learn soo much here, these ladies are very knowledgable.
I find the healthier I eat the better I feel and it carries out into everything else in my life. I have a cheat meal once or twice a week when not competing. Don't beat youself up for cheating once in awhile, everyday is a new day. Setting a Goal will help you to.

I've already learned so much in the little time I've been here. You ladies are DEFINATELY an inspiration!!

 

[Sassy69]

How you eat depends on your goals -- in my case -- competition. After that, good "off season" shape. Cheats you want to do either 1 day or 1 meal / week. That gives you room to enjoy your life.

 

[jenscats5]

How you eat depends on your goals -- in my case -- competition. After that, good "off season" shape. Cheats you want to do either 1 day or 1 meal / week. That gives you room to enjoy your life.

Exactly! So, what are your goals?? Health & vigor? Competition? Other?

Once you decide on that -- and you can change your mind anytime -- figure out what type of eater you are. Grazer? Picker? Cooked meals? Meals on the go? Both? Some of each?

I've found it helpful towards my goal to understand when & why I want something & to eat along with my nature so I don't feel deprived.

And remember, we can eat healthy, yet still eat well!!

 

[Sassy69]

Part of it is just establishing the good habits that others might see as rather extreme & "fitness obsessed", but are probably just normal for most of us here. But in the long term u need to find what works for you & fits your lifestyle as habits. That is what you will continue and will keep you meeting your goals!

 

[seriouslyfit]

Part of it is just establishing the good habits that others might see as rather extreme & "fitness obsessed", but are probably just normal for most of us here. But in the long term u need to find what works for you & fits your lifestyle as habits. That is what you will continue and will keep you meeting your goals!

You're right about the good habits. I have been in the habit of watching what I eat for a while now, even though I still need help and my family members sometimes look at me like I'm crazy. Mind you I come from a family who eats fried, smothered and barbequed foods on the regular and their idea of working out is sitting down and WATCHING taebo! I've actually become quite used to cutting out most of those foods and I don't crave them as I used to.

My first goal is to get abs. I think I'm in pretty good shape overall but I just want a little more definition and bulk. If I get the guts, I will post some pictures of what I look like now.

 

[jackedmom]

I know I have to tweak my workout schedule but here it is. I've only been doing this particular schedule for about two weeks.

Tuesday: 35-40 min HIIT on treadmill
I do a 5 minute warmup and then run at about 9.0 for a minute and then walk at 3.9 for 1 1/2 min. I repeat this about 8 times.
I work my legs for about 45 minutes. I do squats: 4 sets of 8 with the machine. Lunges: 3 sets of 10 for each leg with dumbbells Squats: 4 sets of 10 with dumbbells. And some other machine that works the front of the legs (don't know what it's called)

Thursday: 35-40 min HIIT on Treadmill
I do an ab workout for about 15 minutes and I do two machines that work the chest. I don't really focus on my arms because they are already defined. Maybe this is a mistake.

Saturday: 35-40 mins on treadmill with incline at 8.0 and mph=4.0
Ab workout

My schedule is extremely hectic. I work nine hours a day, I am the co-owner of a small business, I write grants on the side and I have a three year old that keeps me extremely busy so these three days are the only time I can make it to the gym. I go at night around 8:00 or 9:00. I know for a fact I could do more weight training because I want bulk and definition but I'm not really knowledgable in this area.[/QUOTE]

Just thought I would ask...are you doing the cardio right before your weight training? I do the opposite. I do the cardio after the weight training on days when I can't do it in the morning on an empty stomach.

You mentioned abs--seeing those are mostly about the diet; however, I thought I should add that a nice set of abs come from training them with weight. You didn't realize specify what your 15 minute ab workout was. I do hanging leg raises, rope crunches, and crunches with a medicine ball, for example. I train them like any other bodypart. My abs show all the time at 20% bodyfat...so they are pretty developed.

The rest of your training, could use just a little tweaking...I'm sure the more knowledgeable ladies on this board could help you out there. I've been training for 11 years (on and off) and am kinda stuck in my ways. I train 6 days a week and dedicate each day to a different bodypart. Like this:

day 1:chest/cardio
day 2:back/cardio
day 3:hams/abs
day 4:shoulders/cardio
day 5:arms/calves/cardio
day 6:quads
day off.

One way you could break it up would be like this:

Training day #1: Chest/Triceps/abs/
Training day #2: Back/Biceps/calves
Training day #3: Shoulders/Traps/legs

Not sure how you would do cardio on day three...I can't do shit after I train legs!

But, there are many different and effective training splits. Maybe someone who trains on a three day split can post a workout for you.

Good luck and I hope you reach all your goals!

 

[Sassy69]

My first goal is to get abs. I think I'm in pretty good shape overall but I just want a little more definition and bulk. If I get the guts, I will post some pictures of what I look like now.

Just to set your expectations about abs -- its all about DIET there. Your abs are there, but they are usually under a certain amount of fat. So all the crunches in the world will not build you a 6-pack if you can't see your abs already.

Don't worry having guts -- just do it! You'll appreciate it when put up your 6-pack next to it and also have the satisfaction of knowing you will have inspired future newbies to the EF Ladies Forum!