THE CURRENT STATE OF AFFAIRS: I am currently looking to lean up. After being in the nutritional world for several years, I left that corporate structure to work from home (Praise God!) Unfortunately, this has taken a toll on my figure. Don't get me wrong, I am a straight up Ectomorph. Female, 23 years old, 5'11" and 140lbs... But I have a small frame and have lost valuable muscle tone and strength. To put it bluntly, even though many people are envious of MY BODY - I feel soft, a tad dimply and definitely skinny-fat. I've lost the V-taper/hour-glass figure that I've so longed for and am feeling quite boyish. But enough wining...

I would like to slowly build up my lean muscle, as I know that will "cut" me quickly. I can lose weight/fat quickly and that is not the problem. I want definition, but not size. I used to have deltoids (lol...I tell my husband that I lost them in the war)

THE PROBLEM: I am very very very sensitive to arginine. Whenever I eat an arginine rich diet, I tend to break out in cold sores surrounding my mouth. Needless to say, this is not attractive, nor is it convenient - as it's quite painful to talk (and I work over the phone almost entirely).

How can I acheive my goals using Beverly's supplements, when I am so sensitive to the key ingredient in some of the top products in their line?

Any help or recommendations would be great.

P.S. I am very very open to any diet recommendations and exercise routines to help me with my goals. As a former Nutritionist - I have "lost" a lot of my "mojo" and am very teachable. Right now I'm looking at diet plans and workout routines on this site to find out which works best for me.

Thanks!!!!
P.S. I know that Lysine helps offset this problem, and I attempt to eat a diet high in Lysine (yogurt, etc.) but have been thinking of removing most dairy from my diet. Would supplemental Lysine diffuse any effectiveness of supplemental Arginine? Meaning, would they (destroy - for lack of a better term) and cause each other ineffective?

Diet is NUMERO UNO to solve your problems, just skip the arginine products. In the offseason I dont take them at all.

I prescribe a diet higher in carbs a bit lower in protein than the usual diet, but it works and wont leave you moody.

Post your current diet.

Cold sores are a herpes complex virus that sit dormant in the nerve ganglion within your nervous system. You are not alone in your plight! L-Arginine is a known amino acid that stimulates herpes outbreak in a manner that it "feeds" on it!

A diet rich in lysine is ok, but you need quite a bit to combat outbreak. MASS amino's (4 per meal) or straight L-Lysine tablets are your best bet against outbreaks.

You could go this route or just quit the L-Arginine all together. You get plenty of that amino acid from all your other protein intake anyways. It is a really great and effective amino that I highly recommend, but you gotta put your health first! That is more important.
What is your Diet like, go ahead and post it.

I've been traveling a lot, so it's hard to give a really good idea of what a sample day would look like.

And I know it's awful, so please - no YELLING IN CAPS AT MY AWFULNESS. LOL!

Meal #1 - Low-fat, no-sugar added yogurt + large apple

Meal #2 - 1-2 Scoops PP in water or a protein bar (occassionally I'll eat something naughty like chips and salsa)

Meal #3 - Half turkey or roast beef sandwich (usually on sprouted bread), mustard, lite mayo, pickles, lettuce, 1/2 slice of cheese. 1/2 Can of Soup; apple or diced peaches (no-sugar added) or crackers + hummus

Meal #4 - Sometimes I forget this meal as I am busy working (even though the kitchen is 10 feet away). Lead meat or imitation crab and crackers. Or yogurt.

Meal #5 - Chicken breast or lean turkey, rice or WW pasta, broccoli

Meal #6 - (Optional) 1-2 Scoops Protein Powder in water

================================

I feel as if my diet is pretty carb dominant and I really need to step it up in my protein sources.

Today so far:

Meal #1 - 1 egg + 4 whites, 1 packet no-sugar added Oatmeal (approx 150 cals), 1 yogurt

Meal #2 - 1 Scoop PP + water

ANY RECOMMENDATIONS WOULD BE HELPFUL.
Should I repost in the diet section?

Hi Rachel, the most important thing to remember when you are trying to reach a new target/goal is to BE CONSISTANT. Without proper consistancy you diet would be all over the place which leaves lots of room for error.

From what you posted it sounds like you want to lower body fat and increase lean mass... of course! Who doesn't?!! You already know that your current diet is not cutting it...

You need lean protein sources, NO PROTEIN BARS OF ANY SORT, top quality carbohydrate sources, and as I always say; can the dairy. If you want it for digestive tract reasons, supplement with probiotics or acidophilus (think I spelled that right), but definetly can the yogurt. Here is an example of what you should be doing to reach your target:

Meal 1: 1 whole egg, 4 egg whites, 1/2 cup oatmeal (before cooked)

Meal 2: 5 oz Tuna, Chicken, or Lean beef, 1 cup cooked brown rice, 1 cup green veggies w/1 tbsp. olive oil and vinegar dressing

Meal 3: 1 scoop UMP, 3-4 strawberries

Meal 4: 5 oz. Lean Steak, 6 oz. Sweet potato, 1 cup green veggies w/1 tbsp. olive oil and vinegar dressing

Meal 5: 1 scoop UMP, 3-4 strawberries


For your size and weight, this is plenty of cals to get you started. It is a little higher in carbs than the typical 50/20/30 split, but these are QUALITY carbs. Don't be affraid. It may be such that you may actually have to increase the serving sizes at the different meal numbers depending on your metabolism. But for now, this is the type of diet that will get you started. You can go from there depending on how training goes and what the mirror shows! Good luck to you!!!

BE CONSISTANT, OR YOU WON'T KNOW WHERE TO FIX WHATEVER PROBLEM YOU RUN INTO

Thanks Vijay,

I reposted in the DIET forum, could you read that please?

OH!! Oops, I didn't see that. I will take a look to see what the others have said so far.