IronMagazine Bodybuilding Forums


IronMagLabs - Bodybuilding Supplements
Pages: 1

Trying To Take It To The Next Level

(CLICK HERE here to view the original thread with full colors/images)



Posted by: bryker12

First Hi to everyone. I haven't posted much but hope to and I'll get a pic up. I'm a 28yr old Female.


Every time a make it to a goal I get hung up on pushing to the next level. I follow a lot from Tom Venuto's book BFFM. I implement calorie and carb tapering, do 3 days of lower calories(1300) and carbs(25-30%) then 1 high calorie(1800) high carb(50%) day.

This has been working well. My body type falls into the Endomorph body type.

My weight is at 118 with 20% bf. Height just under 5"2".

I know gaining muscle without some fat is impossible but I'm trying to keep it as low as possible of course. My goal is to develop more muscle in some areas and drop my BF lower.

Following the Harris Benedict Formula my BMR including exercise is 2276.
Knowing one program doesn't always work for the rest I wanted an opinion on this break down.

I workout with a trainer 3x a week and we rotate two different heavy lift days. One of shoulders/bi/tri/quads. and One of Back/chest/ham/calves
Monday
Trianing-45-60 min cardio/abs
Nutrition- 1300cal. 60/20/30 split

Tuesday
Training- heavy lift day
Nutrition- 2000cal 40/50/10 split

Wed
Training-Pilates/abs
Nutrition- 1300cal. 60/20/30 split

Thurs
Training- heavy lift day
Nutrition- 2000cal 40/50/10 split

Fri
Trianing-45-60 min cardio/abs
Nutrition- 1300cal. 60/20/30 split

Sat
Training- heavy lift day
Nutrition- 2000cal 40/50/10 split

Sun
REST
Nutrition- 1300cal. 60/20/30 split

I supplement with:
Multi-vit
Vit c, b12, d
Zinc
Calcium
Magnesium
Folic acid
Omega 3

HMB
Glutamine
ECA Stack


Posted by: Yanick

Well i just want to say you have one fundamental flaw with your program. If your BMR is ~2200 kcal and you want to gain weight, why is your highest calorie day only 2000 kcals? Also 1300 kcals is a tiny amount of food, especially for an active person. I'm sure you know your body better than me, but it still seems pretty damn low.

Built will have tons of suggestions for you but i just wanted to throw those couple of observations out there.


Posted by: Built

Quote:
Originally Posted by bryker12 View Post
First Hi to everyone. I haven't posted much but hope to and I'll get a pic up. I'm a 28yr old Female.


Every time a make it to a goal I get hung up on pushing to the next level. I follow a lot from Tom Venuto's book BFFM. I implement calorie and carb tapering, do 3 days of lower calories(1300) and carbs(25-30%) then 1 high calorie(1800) high carb(50%) day.

This has been working well. My body type falls into the Endomorph body type.

My weight is at 118 with 20% bf. Height just under 5"2".

I know gaining muscle without some fat is impossible but I'm trying to keep it as low as possible of course. My goal is to develop more muscle in some areas and drop my BF lower.

Following the Harris Benedict Formula my BMR including exercise is 2276.
Knowing one program doesn't always work for the rest I wanted an opinion on this break down.

I workout with a trainer 3x a week and we rotate two different heavy lift days. One of shoulders/bi/tri/quads. and One of Back/chest/ham/calves
Monday
Trianing-45-60 min cardio/abs
Nutrition- 1300cal. 60/20/30 split

Tuesday
Training- heavy lift day
Nutrition- 2000cal 40/50/10 split

Wed
Training-Pilates/abs
Nutrition- 1300cal. 60/20/30 split

Thurs
Training- heavy lift day
Nutrition- 2000cal 40/50/10 split

Fri
Trianing-45-60 min cardio/abs
Nutrition- 1300cal. 60/20/30 split

Sat
Training- heavy lift day
Nutrition- 2000cal 40/50/10 split

Sun
REST
Nutrition- 1300cal. 60/20/30 split

I supplement with:
Multi-vit
Vit c, b12, d
Zinc
Calcium
Magnesium
Folic acid
Omega 3

HMB
Glutamine
ECA Stack
Hi there

HMB and Glutamine are a great way to lose money. They won't do much else for you, but are unlikely to hurt you.
How much and what form Omega-3?

I don't know why you're working with a trainer for this it hardly seems necessary. Can you describe the lifts you do, and the weights used? For example, squats? Weight lifted? Deads? Etc.

You're doing a LOT of cardio. You are not going to put on any significant amount of muscle while dieting and doing all that cardio. Choose one goal and pursue that for a while.

Your diet is ratio-based, which makes it tricky to reverse-engineer to grams protein, carb and fat so we can see how you are eating. Could you post up the macronutrient grams instead of the percentages?

What is your specific goal at the moment - how lean do you wish to get to?


(CLICK HERE here to view the original thread with full colors/images)

Trying To Take It To The Next Level


Article Archives

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60