Elisa

Ok yesterday i took the big step and ditched my trainer having stalled on the progress front i finally decided it was time to take control of my own body and stop blindly following advice that wasn't working.

I've been "technically" bulking for 6 months since christmas with one very short cut inbetween to get rid of abit of extra fluff.

I'm 5ft 3, 120lb girl sitting at about 18% body fat. I was at my leanest right before christmas when i sat at about 112lb 14% body fat and had visable abb's.

Till now if im honest i suspect my main problem is that i havn't been taking in enough cal's to bulk and my trainer seemed hesitent to up them further so i just followed along repeatedly telling myself that if i wasn't going to follow her advice then why was i paying?

Uptill now this is what i've been eating which i suspect isn't great.

• Meal 1: 1 scoop protein powder + BCAA’s
  
• Meal 2: 50g oats with 150g yogurt, 3 almonds and a couple of dried apricot's + multivitamin
  
• Meal 3: Meal Replacement shake about 200cals 20g protien, 30g carb.
  
  
• Pre Workout: 2.5g creatine, 1 banana and 1 Tsp peanut butter
  
• Workout
  
  
• Post Workout: 2.5g creatine, 1 serve BCAA’s, 1 scoop protein powder plus 2 rice cakes with jam (natural no added sugar)
  
• Meal 4: 125g red meat with salad or mixed veggies and 50g rice or couscous + 2 fish oil capsules
  
• Meal 5: 1 tortilla filled with 100g chicken + Salad + 1 piece of fruit (apple/peach/pear) + 2 fish oil capsules
  
• Meal 6: 150g chicken or fish with green veggies and sweet potato
  
• Meal 7: 1 scoop protein powder with 150g natural yogurt

I've been eating this for the last 2 months I've never done this on my own before i have no idea of the calories or the macro's of the above plan i just know it wasn't working.

In total since December i've gained about 8lb's following this plan, plus another one before it this is more food than the original plan and i had to demand she upped my cals (4lb of which i gained in the 1st week in water having come off a low carb plan)

Having emailed her yesterday telling her my concern's My trainer has decided i've simply reached my genetic limit. So hearing that I've decided to go it alone, after all if she doens't think she can get me the muscle i want then im going to have to prove her wrong and do it all by my self.

Help!!! i have no idea where to start i've never had to worry about calories or macro's before!

juggernaut

Elisa, your diet is kind of wonky. I'd start by using fitday, and grab a hold of Built; also, what exactly are your long term and short term goals? Do you want to compete?

irishteen

Do you have big boobies..?


Only messing...

Yes your diet is all over the place try and contact Gazhole he's very good.Also ditch the fish oil capsules all they do is will make you feel bloated.

"Bodybuilding is much like any other sport. To be succesful, you must dedicate yourself 100% to your training, diet and mental approach."

juggernaut

WTF? Ditch fish oil? Are you kidding?!

Uh, Elisa, dont listen to that.

Elisa, PM Built or Gaz. They're good souls.

m11

Keep the fish oil.

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IainDaniel

Please don't give out advice.

Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.

Michael Jordan

Built

Do not ditch the fish oil - irishteen, wtf?

Elisa, kindly go to FitDay - Free Weight Loss and Diet Journal and enter your food.

Report out the numbers for calories, grams protein, carb and fat, fibre, and the fatty acid profile (mono, saturated, poly)

Wondering where to start? Confused? This will get you started.

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Elisa

I've filled it in for today. I've not worked out a new plan of action yet so for now i've stuck with the plan outlined above an it comes at at.

1945 Cals
51g fats not sure of the fat prfile my web thingy doens't show it
222g Carbs
194g Protien
14g fibre (not including Green veg as i didn't count them on the macro's as i figure they are negligable anyhoo)

Currently im doing a 5 day spilt, mon-fri Plus i dance fo 3 hours on a tuesday night (proffesional dancer) I suspect im training way to much as well but i just did what i was told oops.

Elisa

I agree it's Wonky but wonky how?? what should i be doing to fix it.

Short term.. i'd like to improve my strength build up my upper body, i've got quite a wide ribcage, so i'd like to add some size to my shoulders/delts to give me the illusion of being some sort of vaguely female shape because as it stands i have next to no V-Taper and i have no waist and woman are supposed to have waists damn it.

Long term i'd love to compeate in Figure, I don't expect i'd to well as my base shape isn't great but i just want to see if i have that sort dedication and if mentally i can put myself though the process.

however to quote my ex-trainer

So really i just want to see if she's right and it's not realistic, if it's not i'll settle for just improving what i have, i'm built like a shetland pony (wide with short legs haha) i'd like to build curves in the right places you know, turn my tom-boy figure into something alittle more feminine.

juggernaut

Take a look at Built's blog. the avatar you see is actually her. She started fat. Now, she's built like a brick shit-house. I'm not saying it cant happen, but anything is possible. I think, and this is only a guess, that your trainer might have run out of ideas.
Oh, and if anyone called my wife a horse in any context, I'd beat the shit out of him....just my two cents.

And with all due respect to your trainer, I'd ditch him. He obviously doesnt know what the body and your determination are capable of.

Elisa

Trainer is ditched, after several email's back and forth over the last 48 hours im now in a bad mood, pee'd at myself for trusting her for so long and seriously determind to prove her WRONG!

juggernaut

f-k her. If you'd like some free help, send me a PM and I will be more than happy to offer what I know and have.

irishteen

I wouldnt mind helping you either just pm me

"Bodybuilding is much like any other sport. To be succesful, you must dedicate yourself 100% to your training, diet and mental approach."

juggernaut

yeah ok. Keep those insightful comments to yourself. Learn about 10 years more.

T_man

pahaha

Cheat on your girlfriend, not on your meal.

T_man

yea i wouldn't take protein if i were u it's bad for ur kidneys

Cheat on your girlfriend, not on your meal.

irishteen

"Bodybuilding is much like any other sport. To be succesful, you must dedicate yourself 100% to your training, diet and mental approach."

Gazhole

Fish oil is a great supplement. Don't give out crappy advice, or expect to be called on it when you do. Take it in your stride and learn from it.

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irishteen

Ok sorry but SHUP

"Bodybuilding is much like any other sport. To be succesful, you must dedicate yourself 100% to your training, diet and mental approach."

danzik17

Absolutely you are training too much. If I was in your position, I would cut back to a 2-3 day a week routine that consisted mostly of heavy compounds (rows, squats, bench, deadlifts). You don't need to destroy your muscles to get them to grow, you just need to keep increasing the load on them and diet/rest will take care of the rest of it.

Ron Paul 2012

Journal: danzik17's Log - 4-6 Week Strength/Bulk
Journal: Sub 10% by April <old>

urbanski

Built's advice is going to be invaluable, and good luck!

armedhammerd

I would check out salmon to try out in ur diet

Elisa

I love salmon!!! hmmmm salmon, i think it's quite possibly one of my fav protien sources good for some nice healthy fats too.

Jug and Built have been great actually i'm soo glad i found this site, i was feeling pretty down when my trainer basically told me to give up.

Granted i'll admit i've been kinda one and off for a while but my trainer just lost interest and i wasn't making progress which sent my motivation into the gutter but im feeling rev'ed up again now.