Hello everyone,
I’m new to the site. Hence. this is why I’m posting in the beginners section. I have been reading articles and postings on here for about 2 weeks trying to gain as much knowledge as possible before I posting anything considered stupid on here.
So here it goes. I’m a female, 26 years old, 5’10", 125lbs, 10-12% body fat. I think I need a little help on my nutrition. Here’s what a typical day looks like for me:
6am:1/2 cup oatmeal, 3 egg whites
9am: Yogurt and Apple
11am:1/2 cottage cheese
12:30ishpm: Chicken breast, veggies, 1/2 sweet Potato
4pm:1oz almonds
5-6pm:workout
Immediatly post-workout:protien shake
7:30:chicken, veggies, salad
right before bedtime:glass of milk
Goals:Looking to build muscle about 5lbs. Don’t need to loose body fat, as I’m already at 10-12%. I’m a thin person and have been my entire life. I have been lifting weights consistently for about 3 years but really starting to get interested in building some nice looking muscles:)
I’m tired of people thinking I don’t ever eat. So bring on the criticisms, but help would be appreciated:)I know everyone is going to tell me to eat more, but I’m full after my meals. Anyway to get in extra calories without feeling so full and weighed down?
If you are naturally very thin and looking to gain weight, then it’s time to break the rules.
As long as you are getting lots of healthy nutrition, you can certainly add in some calorie dense foods at strategic times.
For example, add a small dessert after your post workout meal. If you have to eat a bit less salad, so be it. Hey, go for beef instead of chicken sometimes.
If you are trying to gain some weight, albeit muscle, then stop eating like you are trying to lose weight… you can always return to your current habits if you were to go overboard.
Oh yeah, don’t forget, you may also have to be less lean before your body will be willing to pack on a few pounds of muscle.
Thanks for the feedback:) I don’t quite understand the macros thing. Little help please.
You know, I get alot of compliments on my physic, but I feel like I can do better! I try to get in alot of protiein to build those muscles. I guess I should say, I’m mainly wanting to build up my leg muscles. I’ve got great arms and midsection (almost 6-pack), but my legs are chicken legs!
They are so weak:( Not trying to brag about myself here, just trying to give you some more information on what I’m looking to do.
Your level of leanness plays little role in your body’s ‘decision’ to put on muscle. Calories in vs. calories out is the big concept here.
125lbs for 5’10 is pretty thin. I don’t know how you wear the weight so I would suggest slowly upping your calories. I would suggest whole grain pasta or oatmeal before the workouts and more egg whites for breakfast.
[quote]vroom wrote:
If you are naturally very thin and looking to gain weight, then it’s time to break the rules.
As long as you are getting lots of healthy nutrition, you can certainly add in some calorie dense foods at strategic times.
For example, add a small dessert after your post workout meal. If you have to eat a bit less salad, so be it. Hey, go for beef instead of chicken sometimes.
If you are trying to gain some weight, albeit muscle, then stop eating like you are trying to lose weight… you can always return to your current habits if you were to go overboard.
Oh yeah, don’t forget, you may also have to be less lean before your body will be willing to pack on a few pounds of muscle.[/quote]
Yes, I think I’ll have to gain a bit of weight get get my legs looking a little better. It’s been kind of an inner struggle because I like my muscle tone, but I just want them to be bigger. I kind of figured that I needed to start with modifying my nutrition. What kind of calorie dense foods do you recommend?