Hello all! I am a 21 yr old female looking to compete within the next year. However, I have a lot of work I need to before then! I am looking to gain muscle and loose some body fat. I am 129 lbs, 5'4, and my body fat is about 21% and I would like to get down to about 12-8%. I have the dedication to do this just not all the knowledge. I'm not eating enough I think and I dont know how many calories I need to be consuming in order to reach my goals. Any help would be greatly appreciated!!!

Here is my current diet:
(I drink A LOT of water throughout the day and with my meals!!!)

Pre-workout
7:30am
1 cup egg beaters
1/2 cup oatmeal
8 oz green tea

Post-workout
9:30am
1 scoop whey protein
(from wal-mart, 6 Star Muscle, 150 cal, 2g fat, 9g carb, 25g protein)

11:30am
5-6oz plain tuna
some type of complex carb
large salad (lettuce, carrots cucumbers)
bowl of celery

2pm
3oz tuna
6oz yogurt (80 cal, 1.5g fat, 3g carb, 12g protein)
1/2 serving of almonds or wal-nuts

5pm
5-6oz plain tuna
large salad (lettuce, carrots cucumbers)
bowl of celery

8pm
5-6oz plain tuna
large salad (lettuce, carrots cucumbers)
bowl of celery

11pm
3oz tuna
6oz yogurt (80 cal, 1.5g fat, 3g carb, 12g protein)
1/2 serving of almonds or wal-nuts

I have a few questions:

What is your body type (ecto, meso, endo)?
What does your typical weight training and cardio schedule look like, and how heavy do you lift?
Are you currently taking any supplements?

It's hard to say exactly what your calories should look like until I know a little more about you since I always tailor diets specifically for people and their body types... it also depends on what show you might want to do since more time would give time to cut slowly and really allow for lean gains. But as a general baseline i might start you out with about 1300 calories with totals of 127g protein, 147g carbs, and 22g fat on a training day (then 50g fewer carbs on non-training days). So you'd take those totals and divide them evenly among 6 meals... so you'd be getting about 21g pro, 24g carbs, 3.5g fat per meal on training days. You may also want to increase your pwo carbs so that you'd be getting 36g carbs pwo and then only 12g carbs in meal 6.

This meal plan would assume that you're lifting heavy 4 days a week and doing the right amount/kind of cardio (morning and pwo LISS). Certain supplements that could really help are Muscle Synergy, 7-keto, a GDA, glutamine select, and creatine.

That's my 2 cents!

http://www.bodymusclejournal.c...en_bodyfat_loss.html

I would try reading this article on the BEV site...get some really great take aways and apply them.

I see that you might be in a position where funds are tight and tuna is easy to make for almost every meal. That is ok. At your age, making those small changes to your diet go along way.
You remind me of my 21 yr old daughter.

Let's just take baby steps and keep this simple ok?

If you go to the search area and type in Fit figure, that will give you a perfect plan and training program.

I suggest reading as many articles as you can from this site! You will build your nutrition brain power.

That is my suggestion for anyone who is new to this board.

There is a constant thread that runs through the entire Beverly System. Gain or retain Muscle while cutting fat.

Making small changes to your program will be easy for you... and you can do it with confidence after you have read about the Beverly experience.

Have a fun summer!

good luck stephanie these boards and beverly will really help you reach your potential

quote:

Originally posted by NattyGirl:
I have a few questions:

What is your body type (ecto, meso, endo)?
What does your typical weight training and cardio schedule look like, and how heavy do you lift?
Are you currently taking any supplements?

It's hard to say exactly what your calories should look like until I know a little more about you since I always tailor diets specifically for people and their body types... it also depends on what show you might want to do since more time would give time to cut slowly and really allow for lean gains. But as a general baseline i might start you out with about 1300 calories with totals of 127g protein, 147g carbs, and 22g fat on a training day (then 50g fewer carbs on non-training days). So you'd take those totals and divide them evenly among 6 meals... so you'd be getting about 21g pro, 24g carbs, 3.5g fat per meal on training days. You may also want to increase your pwo carbs so that you'd be getting 36g carbs pwo and then only 12g carbs in meal 6.

This meal plan would assume that you're lifting heavy 4 days a week and doing the right amount/kind of cardio (morning and pwo LISS). Certain supplements that could really help are Muscle Synergy, 7-keto, a GDA, glutamine select, and creatine.

That's my 2 cents!

Hey! Sorry it;s taken me so long to reply. I hope these answers help:

I am between a meso and ecto
weight training is
Training
(each exercise is usually 3-4 sets with 12, 10, 8, 6 reps, while lifting heavy!)

Sunday
45 mins cardio
TRX workout

Monday
Chest, Shoulders, Triceps
-Bench Press
-Push-Ups
-Pec Dec
-DB Shoulder Press
-Reverse Pec Dec
-Lat Raise
-Kickbacks
-Dips
-Skull Crushers
- abs: usually about 8 various exercises (3 sets of 20-30)

Tuesday
-Glutes, Hamstrings, Calves
-DB Lunges
-Cable Kickbacks
-Balance Lunges (one leg on bench and lunge with other leg) w/ weight
-Deadlift
-Lying Leg Curl
-Hacksquats
-Calf Raise

Wednesday
-Back, Bicep, Abs
-Assisted Pull-Ups (I would like to be able to do unassisted pull-ups )
-Low Back Extension
-DB Row
-Lat Pull Down
-Good Morning's
-DB Curl
-Hammer Curl
-Mean 21's
-Preacher Curl
- abs: usually about 8 various exercises (3 sets of 20-30)

Thursday
-Glutes, Quads, Calves
-Step-Ups
-DB Lunges
-BB Squats
-Deadlift
-Leg Extension
- Lying Leg Curl
-Calf Raise

Friday
-Shoulders, Biceps, Triceps, Abs
-DB Press
-Military BB Press
-Front/Lat Raise
-BB Curl
-Concentration Curl
-Dips
-DB Overhead at 90 degree press
-Skull Crushers

I have been doing HITT cardio for 20 mins MWF (working my way up to 30 mins)

I take whey protein after my workouts (six star muscle from walmart, 150k, 3g fat, 9g carb, 25g protein). I want to get a cleaner protein but not really sure what to get (and i am on a budget! lol).

quote:

Originally posted by Sandy Riedinger:
http://www.bodymusclejournal.c...en_bodyfat_loss.html

I would try reading this article on the BEV site...get some really great take aways and apply them.

I see that you might be in a position where funds are tight and tuna is easy to make for almost every meal. That is ok. At your age, making those small changes to your diet go along way.
You remind me of my 21 yr old daughter.

Let's just take baby steps and keep this simple ok?

If you go to the search area and type in Fit figure, that will give you a perfect plan and training program.

I suggest reading as many articles as you can from this site! You will build your nutrition brain power.

That is my suggestion for anyone who is new to this board.

There is a constant thread that runs through the entire Beverly System. Gain or retain Muscle while cutting fat.

Making small changes to your program will be easy for you... and you can do it with confidence after you have read about the Beverly experience.

Have a fun summer!

Great article!!!!! When you say to search Fit figure, is this in the bev int. homepage?

Steph, not to knock your decision to support Wal-mart in every way including your fitness goal needs, but I would NEVER put that protien powder in my body. ESPECIALLY after a workout! I understand you are on a budget and even though Six Star is sold at Wal-mart, it isn't a "walmart" brand, I wouldn't trust its purity...

After your workouts, just go with plain old whole foods. That way you know exactly what you are getting. The ONLY shake that I would recommend you take after a workout is UMP, but it may not be in your budget.

Even 1 can of Tuna costs about 50 cents, has 33 grams of protien, 0 carbs, and maybe 2 grams of omega3 fatty acids!! Heck you are better off doing this than drinking that stuff.

One last point is, you pay for what you get. You may think you are getting a pretty good deal buying 2 lbs. of "Whey" protien for $22, but when you breakdown the price per serving of what you are actually getting per gram of protien and protein quality that you are actually able to assimilate in your body and not turn over into just pure waste, there is simply NO comparison. THink of taking your $22 and flushing it down the toilet, cuz that is where most of the product in that 2 lbs bucket is going anyways (gross mental image, but it is an honest assessment). For example, at least when you pay $3.68 for 1 pound of LEAN BEEF, you know that you are getting exactly that! The supplement industry has become WAY to shady and unstrustworthy. What is really in the powder anyways?? With Bev you can be promised quality! Thats the big difference....

I shall now step down from my soap box

quote:

Originally posted by ChunkyButt:
Steph, not to knock your decision to support Wal-mart in every way including your fitness goal needs, but I would NEVER put that protien powder in my body. ESPECIALLY after a workout! I understand you are on a budget and even though Six Star is sold at Wal-mart, it isn't a "walmart" brand, I wouldn't trust its purity...

After your workouts, just go with plain old whole foods. That way you know exactly what you are getting. The ONLY shake that I would recommend you take after a workout is UMP, but it may not be in your budget.

Even 1 can of Tuna costs about 50 cents, has 33 grams of protien, 0 carbs, and maybe 2 grams of omega3 fatty acids!! Heck you are better off doing this than drinking that stuff.

One last point is, you pay for what you get. You may think you are getting a pretty good deal buying 2 lbs. of "Whey" protien for $22, but when you breakdown the price per serving of what you are actually getting per gram of protien and protein quality that you are actually able to assimilate in your body and not turn over into just pure waste, there is simply NO comparison. THink of taking your $22 and flushing it down the toilet, cuz that is where most of the product in that 2 lbs bucket is going anyways (gross mental image, but it is an honest assessment). For example, at least when you pay $3.68 for 1 pound of LEAN BEEF, you know that you are getting exactly that! The supplement industry has become WAY to shady and unstrustworthy. What is really in the powder anyways?? With Bev you can be promised quality! Thats the big difference....

I shall now step down from my soap box

I appreciate your honesty! And truthfully I am in the process of saving to buy Beverly products What would reccommend until then? Food choices are obviously the best choice but being a college student, shakes after a workout or between classes is very easy. What brand would recommend next to Beverly products?

So I have made some adjustments in my diet and I was thinking of trying the following?

Meal 1 (preworkout)
3/4 cup egg beaters
1 whole egg
1/2 cup oatmeal
1/2 grapefruit
8 oz green tea

Meal 2 (Postworkout)
Muscle Provider

Meal 3
3 oz tuna
2 cups veggies
12 almonds

Meal 4
3 oz grilled chicken
2 cups veggies
8 almonds

Meal 5
3oz tilapia
2 cups veggies
6 almonds

Meal 6
3oz chicken, tuna, fish, or eggs
2 cups veggies
6 almonds

Please keep in mind I am trying to gain some muscle while loosing body fat. The main problem I see with my diet is my fat source. Thanks!

Almonds for your fat source is a wise choice. You may have to adjust the amounts but wait at least two weeks before you decide to make modifications. And since you are trying to gain muscle while you lose fat you could increase the protein portion whenever you are especially hungry, and add small complex carb serving at meal 3 (sweet potato, oatmeal, brown rice).

Protein is your most important supplement so I'd stick with Muscle Provider and/or UMP as you have listed. And again, try your plan for at least two weeks. Monitor your results as follows: if your clothes fit looser and your weights in the gym or number of reps you are getting has increased, even a little, you are on the right track - regardless of your bodyweight drop or even increase.

quote:

Originally posted by Roger:
Almonds for your fat source is a wise choice. You may have to adjust the amounts but wait at least two weeks before you decide to make modifications. And since you are trying to gain muscle while you lose fat you could increase the protein portion whenever you are especially hungry, and add small complex carb serving at meal 3 (sweet potato, oatmeal, brown rice).

Protein is your most important supplement so I'd stick with Muscle Provider and/or UMP as you have listed. And again, try your plan for at least two weeks. Monitor your results as follows: if your clothes fit looser and your weights in the gym or number of reps you are getting has increased, even a little, you are on the right track - regardless of your bodyweight drop or even increase.

Thanks for the great advice Roger! I think some trial error work will be the best thing to find exactly what works for me. I do have a couple of questions if you do not mind:

1) should i use only almonds as my fat source? or should i incorporate flax seed/oil?

2)i always do weights before cardio, but when should drink my Muscle Provider? Right after weights and before cardio? Or after weights and cardio?

Thanks so much!

Stephanie, you do not have to use almonds for your only fat choice. They do have excellent properties that even help you stay on a diet. They are also easy to measure and adjust portion sizes. But, I'd recommend 1 tbsp of flax oil once per day or 3 EFA Gold capsules 2-3 times per day for a better balance. BTW don't get concerned at all about too much healthy fat in your diet.

IN your case I'd drink Muscle Provider after both weights and cardio are completed.

WOW, reading these posts is just what I've been looking for! I've been at quite the plateu & it SUCKS!!! I will continue to read on before posting & seeking suggestions, as I may answer my own questions/needs just by reading fellow posts! This is a GREAT site, & look forward to purchasing some BN products in the near future.

Hi there. Welcome to the board and congrats on making the decision to compete. That's exciting!

Dedication is where everything starts. Spend some time on the site with articles like Sandy mentioned...the Body Fat Loss article; the Fit Figure article and even another one called The 4 Month Figure Makeover...and you are going to be building a great knowledge base to go with it. From these articles you'll get specific diet, training, cardio and supplement info. These are THE BEST plans for anyone wanting to get started in figure competing...or anyone just wanting to have a nice fit body.

Good Luck!

Rachel Wade
Team Beverly

quote:

Originally posted by Rachel:
Hi there. Welcome to the board and congrats on making the decision to compete. That's exciting!

Dedication is where everything starts. Spend some time on the site with articles like Sandy mentioned...the Body Fat Loss article; the Fit Figure article and even another one called The 4 Month Figure Makeover...and you are going to be building a great knowledge base to go with it. From these articles you'll get specific diet, training, cardio and supplement info. These are THE BEST plans for anyone wanting to get started in figure competing...or anyone just wanting to have a nice fit body.

Good Luck!

Rachel Wade
Team Beverly

Thanks for the encouragement! I REALLY appreciate it! I have the dedication of 100 people to do this! My friends joke around with me saying I'm crazy for being too hard on myself and dedicated to working out and eating right (but they are really supportive). I have already gained sooo much knowledge by using this site and subscribing to the magazine.

This message has been edited. Last edited by: SWade,

quote:

Originally posted by Rachel:
Hi there. Welcome to the board and congrats on making the decision to compete. That's exciting!

Dedication is where everything starts. Spend some time on the site with articles like Sandy mentioned...the Body Fat Loss article; the Fit Figure article and even another one called The 4 Month Figure Makeover...and you are going to be building a great knowledge base to go with it. From these articles you'll get specific diet, training, cardio and supplement info. These are THE BEST plans for anyone wanting to get started in figure competing...or anyone just wanting to have a nice fit body.

Good Luck!

Rachel Wade
Team Beverly

So I have yet another question haha! I am home for the summer and I am a head lifeguard at a state park pool. My hours change week to week but for the first month I will be working 645am-3:15(ish) pm so my workouts will be in the afternoon and not in the morning. Here are the two diet plans I have come up with. Please critique this and I welcome suggestions.

Days when I workout in the mornings:

Meal 1 (preworkout) 7:30am
1cup egg whites/egg beaters w/ 1 yolk
1/2 cup oatmeal (measured dry)
1/2 grapefruit

Meal 2 (postworkout) 10am
1 scoop Muscle Provider
1 apple

Meal 3 12:30pm
1 can tuna (5oz)
4 oz sweet potato or ½ cup cooked brown rice or ½ cooked rice and ¼ black or red beans combined
12 almonds
Large salad (lettuce, cucumbers, celery)

Meal 4 3:00pm
5oz grilled chicken
1 can green beans (no salt added)
8 almonds

Meal 5 6:00pm
6oz yogurt (Kroger brand Carbmaster [80k, 1.5g fat,3g carb, 12g protein)
1/2 can tuna
cucumbers and celery
6 almonds

Meal 6 8:30pm
6oz tilapia or grilled chicken or shrimp
2 cups veggies
6almonds

10-11pm Bed

Days when I workout in the afternoon
Meal 1 7am
6oz yogurt (Kroger brand Carbmaster [80k, 1.5g fat,3g carb, 12g protein)
1/2 grapefruit
3 egg whites

Meal 2 9:30am
1 can tuna (5oz)
12 almonds
Large salad (lettuce, cucumbers, celery)

Meal 3 12pm
6oz yogurt (Kroger brand Carbmaster [80k, 1.5g fat,3g carb, 12g protein)
1/2 can tuna
cucumbers and celery
6 almonds

Meal 4 3pm (preworkout)
cup egg whites/egg beaters w/ 1 yolk
1/2 cup oatmeal (measured dry)
or
5oz grilled chicken
4 oz sweet potato or ½ cup cooked brown rice or ½ cooked rice and ¼ black or red beans combined
1 can green beans (no salt added)
8 almonds

Meal 5 5:30pm (postworkout)
1 scoop muscle provider
1 apple

Meal 6 8pm
6oz tilapia or grilled chicken or shrimp
2 cups veggies
6almond

10-11pm Bed

I am doing cardio 30-45 mins MWF (starting at 30 and adding 5 mins every other week until I hit 45mins and I will stay there)
Tues is HITT cardio 15-20miins
Thurs is trying to burn more calories than last week in same amount of time.

I am trying to get get my bodyfat down to (12-8%) and gain lean muscle!

Thanks!