you need to figure out your bf% vs LBM
Well after seeing pictures of the female IFBB contestants in Vegas this last weekend I have decided to do a body transformation. I am currently doing a work out class very similar to crossfit. I have done my research and know I need to stop crossfit and do more heavy weight lifting to build my muscle. However I have no idea where to start with my diet. I don't need to lose weight ...I want my diet to help me put on muscle. Obviously I need to have plenty of protein I just don't know how much to take in. I need advice on where to start. Do I need to find out my BMI and calculate based off that? Any help here would be great. Thanks
Please write out your current diet or a typical day's meal plan w/ portion size:
Meal 1: 8 am
2 whole eggs + 3 egg whites
1/2 c oats
Meal 2: 11 am
35 g / 2 g fat / 3 g carb (whatever you have) protein mix
2 tbsp natural peanut butter
Meal 3: 2pm
Also your current weight, height & est of your bodyfat.
This is a good place to start also: http://www.ironmagazineforums.com/ne...1-newbies.html
As well as the stickies on the New Member forum and the Diet & Nutrition forum.