Female: 42
Height: 5'7"
Weight: 136
BF%: 22%

Strength Train: Full-body 2xweek for 45 min.
Group exercise: Spinning 1hr.
Step 2-3xweek 1 hr. each
Toning: 1-2xweek 1hr. each
My diet consists of:

Breakfast: 1/2 protein bar and sugar-free red bull

post-workout: 1 bowl of cereal with skim milk

Lunch: Turkey sandwich, 1/2 cup cottage cheese

snack: handful of potato chips and a couple cookies

Dinner: Whole wheat spaghetti with chicken

Bedtime snack: 1 can of yogurt or pop-tart

Supplements: I occasionally use UMP and lean out. Im open for suggestions on training and supplements. Whatever it takes.

I know this sounds crazy but I have been working very hard for a long time and need to get my diet in order. I train alot and probably too much for what I eat and that could be hurting me also. 3 years ago I weight 178 without any muscle and have made great strides down to 136. Im ready to go to the next level and any help would be appreciated. I want to get in stage shape by Christmas. Thanks!

WOW! I am not scared to say it, your diet is TERRIBLE, but you already know this. You can't expect to put on any muscle with a diet like that. How you've managed to hold on to any muscle coming down from 178 lbs, I'll never know? You must bustin your butt in the gym? And by the looks of it, you are doing a TON of cardio and probably not enough weight-lifting!

First things first. DIET IS NUMBER 1! I am gonna put something togther for you that won't require you to change your workouts around to much, although I do advise weight lifting 4x a week at least.

Meal 1: 2 whole eggs, 2 egg whites, 1 cup (measured dry) Oatmeal sweeten with splenda and some berries

Meal 2: 3 Scoops Mass Maker, 1 tbsp Heavy Cream

Meal 3: 4 oz. Turkey, 1 cup Brown rice or Quinoa, 2 cups broccoli or other green FIBROUS veggies, 1 tbsp Smart Balance Butter

Meal 4: 3 scoops Mass Maker, 1 tbsp Heavy Cream

Meal 5: 4 oz. LEAN Beef, chicken, or turkey, 6 oz, White Potato w/ 1/2 tbsp Smart Balance Butter, 2 cups green salad or veggies

Meal 6: 1 cup 2% Cottage cheese, 1-2 cups of Strawberries, blueberries, other Berries of your choice


This is a good starting point for you. Calories can be dropped or added nicely to this program depending on body-fat percentage and weight. Get started, and see how you like it!

Yeah if you are serious about competing in figure you need a complete diet overhaul. Check out some of the posts around here, they may prove helpful.

chunky set you out a better diet though for someone looking to lose weight I wouldnt add heavy whip or the fruit. Fruit stores as fructose mainly in the liver and there are better muscle building/muscle saturating carbs to take in.

Good Luck

Thats tru. I figured she could get started on this, then after 4 weeks cut out the heavy whip and fruit and replace with Fish Oils or Flax Meal in the Mass Maker, AND cut out the Cottage cheese also. Probably replace it with a more standard meal.

LOL!! But compared to her current diet, this one is a BLESSING!!!

Good luck to you Dietter Dingler!

quote:

LOL!! But compared to her current diet, this one is a BLESSING!!!

Tru dat. I just prefer fats from my foods only, so that I can eat more carbs, the more fat I add into the diet the less carbs I can eat, which means less cell volumization and a drier more catabolic cell.