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What I have to eat to grow

mab904

mab904

Registered User
Been tring to add some quality muscle for over a year now. I weighed 144lbs today. An 18lb increase from March of last year. The most I have ever weighed in my life!:woohoo: I'm 5'7" tall, by the way. Body fat has stayed about the same, around 12%.

This is pretty much what I have to eat to gain. Some days I even eat more if I can stand it. I feel like I'm always eating.:food: But it seems as though it takes a ton of food to see any muscle gains. Thank goodness for digestive enzymes and betaine hcl. LOL.

7:00am
8oz egg whites
1 whole egg
¼ cup fat free cheese
½ cup oatmeal(dry measure)
½ cup strawberries
1 tbs flax seeds

10:00am
2 scoops whey protein
½ cup oatmeal
1 tbs flax seeds
1 tbs lecithin
2 tbs natural peanut butter

1:00am
6oz chicken breast
1cup basmati rice
1 cup broccoli/veggies

3:00pm
TrioPro Protein Cookie

4:30pm
4oz Buffalo
2 slices Ezekiel bread
Ives good slice

5:30pm (1 hour pre-workout)
Muscle milk RTD
1/2 cup oatmeal

8:30pm (post-workout)
Boca meatless lasagna w/ 4oz chicken breast

12:00am
2 scoops whey protein
2 tbs natural peanut butter
1 tbs flax seeds
1 tbs lecithin
½ cup oatmeal








 
mab, what is your calorie total in the daily meal plan?

12% is quite lean for a woman. It may be that you may have to sacrifice some added body fat for a period of time to accrue some LBM. Depending upon your natural BF setpoint you may be sitting on the fence of catabolism/anabolism.

Maybe a simple addition of some EFA's like fishoil caps or a tablespoon or two of XVOO to a meal or three.
 
18lbs in a year, sounds like your doing an excellent job nonetheless. After seeing your pics it even looks like you are doing an excellent job.

Keep it up and continue to post pics, its how I know if my libido is there or not ;)

By the way, you do grind your flax seed right?
 
that's one of the best diets ever posted on this forum - really impressive !!! - you def. know what your doing:thumbsup:
 
B5150 said:
mab, what is your calorie total in the daily meal plan?

12% is quite lean for a woman. It may be that you may have to sacrifice some added body fat for a period of time to accrue some LBM. Depending upon your natural BF setpoint you may be sitting on the fence of catabolism/anabolism.

Maybe a simple addition of some EFA's like fishoil caps or a tablespoon or two of XVOO to a meal or three.
Click to expand...
I try to take in at least 3000-3500 calories a day(40p/35c/25f).
I also take in 2 tbs of flax oil and 10 caps of Super EFA fish oil a day. I cook my eggs in the morning in olive oil, plus use it as my dressing with balsamic vinegar when I eat salads. Days that I can stomach more food I add in another meal of chicken/rice/veggies and eat more oatmeal and peanut butter with my last meal of the day just before bed. Eating before bed seems to help keep the weight on me. If I miss that late night feeding I'm like 3lbs lighter the next day.:blink:

I know that 12%bf is very low for a female. But I think my bf setpoint must be pretty low as I have always been a very lean...skinny:) type person. Leaning out for a contest has never been a problem it's adding the muscle that my body seems to fight. Even before I began weight training. When I first started going to the gym 6 years ago I was 17%bf and weighed like 110lbs.
I guess I'm a typical ecto bodytype.
 
jonny21 said:
18lbs in a year, sounds like your doing an excellent job nonetheless. After seeing your pics it even looks like you are doing an excellent job.

Keep it up and continue to post pics, its how I know if my libido is there or not ;)

By the way, you do grind your flax seed right?
Click to expand...
Thanks Jonny :)
Yeah, I get the ground flax seeds.
 
mab904 said:
Been tring to add some quality muscle for over a year now. I weighed 144lbs today. An 18lb increase from March of last year. The most I have ever weighed in my life!:woohoo: I'm 5'7" tall, by the way. Body fat has stayed about the same, around 12%.

This is pretty much what I have to eat to gain. Some days I even eat more if I can stand it. I feel like I'm always eating.:food: But it seems as though it takes a ton of food to see any muscle gains. Thank goodness for digestive enzymes and betaine hcl. LOL.

7:00am
8oz egg whites
1 whole egg
¼ cup fat free cheese
½ cup oatmeal(dry measure)
½ cup strawberries
1 tbs flax seeds

10:00am
2 scoops whey protein
½ cup oatmeal
1 tbs flax seeds
1 tbs lecithin
2 tbs natural peanut butter

1:00am
6oz chicken breast
1cup basmati rice
1 cup broccoli/veggies

3:00pm
TrioPro Protein Cookie

4:30pm
4oz Buffalo
2 slices Ezekiel bread
Ives good slice

5:30pm (1 hour pre-workout)
Muscle milk RTD
1/2 cup oatmeal

8:30pm (post-workout)
Boca meatless lasagna w/ 4oz chicken breast

12:00am
2 scoops whey protein
2 tbs natural peanut butter
1 tbs flax seeds
1 tbs lecithin
½ cup oatmeal
Click to expand...


WOW an increase of ACTUAL muscle with NO body fat gain of OVER 10% of your body weight while staying at 12% which is LEAN as heck for a woman. AND especially for a women VERY impressive.

DAMN that is alot of food. I know 200lb + guys who have a hard time eating that much good food.

Congrats.


CROWLER
 
CROWLER said:
WOW an increase of ACTUAL muscle with NO body fat gain of OVER 10% of your body weight while staying at 12% which is LEAN as heck for a woman. AND especially for a women VERY impressive.

DAMN that is alot of food. I know 200lb + guys who have a hard time eating that much good food.

Congrats.


CROWLER
Click to expand...
Thanks Crowler. I appreciate the compliments. :)
I have been lifting heavy as hell (heavy for me that is) and incorporating some powerlifting type training into my workouts. Which, I feel, combined with all that food, has made a big difference in helping me add some muscle. And, yeah, it really can be tough eating like this. LOL. Most of the time I'm not even hungry. I just eat because it's time to eat. I eat way more than my husband and he weighs 200lbs. :blink:
I plan on competing in figure this coming August and then maybe bodybuilding in November if I feel I have enough size.
 
You are a credit to BBing. I find it hard to keep eating enough to gain. Summer comes and I hate all the eating and I just want to go out and bike run and swim but that will mean I just have to eat MORE :(


CROWLER
 
Wow, I'm impressed. 18 lbs in 1 year is no joke. Also I'd kill myself if I had to eat so clean. (I had steak and egg bagel from McDonalds today. 23g of fat :) )
 
mab904 said:
Been tring to add some quality muscle for over a year now. I weighed 144lbs today. An 18lb increase from March of last year. The most I have ever weighed in my life!:woohoo: I'm 5'7" tall, by the way. Body fat has stayed about the same, around 12%.

This is pretty much what I have to eat to gain. Some days I even eat more if I can stand it. I feel like I'm always eating.:food: But it seems as though it takes a ton of food to see any muscle gains. Thank goodness for digestive enzymes and betaine hcl. LOL.

7:00am
8oz egg whites
1 whole egg
¼ cup fat free cheese
½ cup oatmeal(dry measure)
½ cup strawberries
1 tbs flax seeds

10:00am
2 scoops whey protein
½ cup oatmeal
1 tbs flax seeds
1 tbs lecithin
2 tbs natural peanut butter

1:00am
6oz chicken breast
1cup basmati rice
1 cup broccoli/veggies

3:00pm
TrioPro Protein Cookie

4:30pm
4oz Buffalo
2 slices Ezekiel bread
Ives good slice

5:30pm (1 hour pre-workout)
Muscle milk RTD
1/2 cup oatmeal

8:30pm (post-workout)
Boca meatless lasagna w/ 4oz chicken breast

12:00am
2 scoops whey protein
2 tbs natural peanut butter
1 tbs flax seeds
1 tbs lecithin
½ cup oatmeal
Click to expand...

Word on the diet, that's pretty damned clean. 4 meals and 2 shakes every day? Have you found that consuming a slightly higher dietary fat content causes you to get fat? It'd probably make the eating a bit easier if you were to cut down on the bulky carbs like oatmeal and add Omega-3 eggs and Homemade guacamole. Egg yolks are also a really good source of lecithin BTW.

Edit: Just noticed your calorie count - 3500, damn! I'm trying to lose some fat right now eating about that, the thought of a woman matching me bite for bite is pretty damn funny.
 
Great looking diet!

I would like to comment that your calories are right around my total and I'm a 183 pound guy and bulking :)

Impressive results so far, and best of luck for the future.
 
exnihilo said:
Word on the diet, that's pretty damned clean. 4 meals and 2 shakes every day? Have you found that consuming a slightly higher dietary fat content causes you to get fat? It'd probably make the eating a bit easier if you were to cut down on the bulky carbs like oatmeal and add Omega-3 eggs and Homemade guacamole. Egg yolks are also a really good source of lecithin BTW.

Edit: Just noticed your calorie count - 3500, damn! I'm trying to lose some fat right now eating about that, the thought of a woman matching me bite for bite is pretty damn funny.
Click to expand...

I have tried a higher fat, lower carb macro breakdown before and did not notice any increase in bf, but my weight training really suffered. Strength levels went way down.
 
Mix that MM powder with the oats and it's to die for!

Are you waking up at midnight to eat?? If so, your metaoblism is crazy! 1/2 cup oats is NOTHING...bump that to 1 cup and you will grow!
 
exnihilo said:
Word on the diet, that's pretty damned clean. 4 meals and 2 shakes every day? Have you found that consuming a slightly higher dietary fat content causes you to get fat? It'd probably make the eating a bit easier if you were to cut down on the bulky carbs like oatmeal and add Omega-3 eggs and Homemade guacamole. Egg yolks are also a really good source of lecithin BTW.

Edit: Just noticed your calorie count - 3500, damn! I'm trying to lose some fat right now eating about that, the thought of a woman matching me bite for bite is pretty damn funny.
Click to expand...

ex defines dieting as switching from burgers and beer to ribeyes and whiskey.:burger:
 
Beelzebub said:
ex defines dieting as switching from burgers and beer to ribeyes and whiskey.:burger:
Click to expand...

They must have used lead based tattoo ink on you son ;)

You should know that I've switched to jack daniels lite - I'm getting shredded already. I've got these huge veins in my forehead like you wouldn't believe man... Talk about freaky vascularity. As for the ribeye, I'm getting pretty sick of them, I switched to hot dogs lately and you wouldn't believe the amazing localized anabolic properties they have - there should be a study on that ****! My abs are getting HUGE!

:rofl:
 
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