I am a sixteen year old female and have been lifting weights all summer long. I have gain some muscle, but I want to gain more and I don’t know if I am eating right. I have weight issue in the past and I mean I was life risking thin. I want to gain muscle, and get my body fat down to 12% to 7% (I think that is the right percentage for females.) So I am going to give you my eating plan and for bodybuilders or health professionals out there, please help me.
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Non-Workout Days
Breakfast: 1/4 cup Oatmeal
2-3 Cups (A Large Bowl) of High Protein, High Fiber Cereal (Kashi Go Lean Original)
Lunch: 3/4 Cup of Egg whites
1-1 1/2 Cups of Cottage Cheese
Snack: 1 Cod Fillet
1 Low Sodium Can of Asparagus
Dinner: 2-2 1/2 Cups of Cottage Cheese
-OR-
100 Calorie Pack of Almonds
1 Cup V8 Juice Low Sodium
Snack: 1 Package of Light Tuna
1 Package of Salmon
Work Out Days
Breakfast: 1/2-1 1/2 Cup of Oatmeal
1 Scoop of Protein Powder
A Medium Glass of Milk
Post-Workout Meal: Two Scoops of Protein Powder
A Glass of Milk
Lunch: 1 Medium to Large Skinless Chicken Breast
1/2 -1 cup of Cottage Cheese
Snack: 3 Chicken Tenders
1- 1 1/2 Cups of Cottage Cheese
Dinner: 1 Package of TUna
1 Glass of V8 Juice Low Sodium
Snack: Salmon Package
-OR-
100 Calorie Pack Almonds
I don’t measure so the portions are probably off.
If you want a sample diet would be great!
to gain muscle, diet-wise, its all about meat, milk, carbs. . . . . just eat a lot. shoot for 5000 cals from whole foods and you’re on the right track
7% is very very low for a woman. Even gymnasts tend to have 10+% body fat (source below). In any case though, I think your diet looks great for building muscle. Plenty of protein for sure, and the food you’ve picked looks good. Good luck!
That looks pretty good aucutally its balanced
with all of the protein included you should gain muscle but try to fit more fruit and vegetables in
and a chick lifting weights lol cool
You want to get more carbs from whole grains, and some more veggies. You are getting a good amount of protein. You may want to consider your post workout shake as just one scoop and have water then and some sort of sugar like 17 gummy bears, gatorade or apple. Before bedtime have a serving of low fat cottage cheese.
% of Body fat for women (20-39 years – these can apply to your age but actually be a bit higher due to growing and hormonal changes)
Essential: 8-12 (this should not be a target range for women because it is very unhealthy if you are not a competitive athlete or bodybuilder) – anything below this could be fatal here is a picture of a female competitive bodybuilder at around 7% – this is only for competitions and photo shoots many bodybuilders do not sustain throughout the year
http://img. blogdeblogs. com/lohevisto//galerias//kimchizevskymissolympia/KimChizevsky04. jpg
at 9% – http://www. ttfitness. com/content/images/Julie%20preshow. JPG
Low/ Athletic: 13-20 – This is good only if one is training very intense or is an athlete – here is another image to give you an idea of someone in this range
“Amanda is 5′5″ and says her weight is usually between 125-130 lbs at 14-16% body fat. ”
http://www. pixorgy. com/data/images/2009/06/amanda-carrier-10. jpg
another link of 15% http://www. bodybuilding. com/fun/images/2010/female-transformation-leeza-distefano_b. jpg
Recommended range: 21-32 – for gym goers and people in general
this site is very useful and presents a digital model at various percents of bodyfat – http://askthetrainer. com/fat-loss. html
As for your diet overall it is Good! Here are a few modifications needed.
1. Try to eat 6-8 meals
2. add some healthy fats to all meals – ie: have atleast . 5 avocado, 2 tbsp of olive oil, 3 whole eggs (very good for muscle building), 2 servings of nuts – spread throughout the day in various meals
3. milk protein (30g) before sleeping prevents your hard gained muscles from being eaten
Modifcations for workout days:
Four most important meals
1. right when you wake up within minutes have a whey shake (25-30g) + white bread (1 slice) – this will prevent muscle wastage
2. pre-workout: whey protein (1 scoop) + slow carb (ie thee whole wheat/grain bread, 2 cups 1% milk)
3. Post workout: whey protein (if possible a blended protein of whey+caesin+soy) (30-40g) + fast carb (40-80g pending intensity of workout) (food example: 1/4 to 1/2 cup of sugar, sports drink) – shake should be taken with water – the insulin from the sugar will explosively transport the protein to the muscle which enables muscle growth
4. right before bed: Casein/ milk protein powder (30-40g) or 30-40g of protein from cottage cheese + 2 tbsp of nuts
Goodluck and Happy Training!!!