Little confused about macros

[Maya]

My question is... do you think I should add more carbs?

Im at 2200-2500 cal a day, trying to gain some muscle.
Right now no cardio and weights 4 x week.
I was trying to keep my carbs moderate (about 150 g), fat reasonably low, but then my proteins go very high (almost 200 g)

Im 150 lb and 5'10 female

I'm planning a competition around June 2007, so I still have about 4 months of eating and building.

Here is my diet: http://www.fitday.com/WebFit/PublicJ...r=Princess2005

[RM. Andersson]

I think it depends on when you eat the carbs. If you eat most carbs before and directly after your weight training 150g might be enough. Somewhat low, IMO, but not bad in that case. However if you eat carbs every meal 150g is not enough, IMO. Meal timing makes a big difference...

Also, to add muscle, calories in must be more than calories out. Perhaps you could try to eat 200-400 more calories/day? And in that case those extra calories can be carbs. Try it for a a few weeks and find out if it helps.

[Gordo]

I thought you had a trainer? No?

[Gordo]

Originally Posted by Blue2805

My question is... do you think I should add more carbs?

Possibly, what's your glucose tolerance like?

I'd clean a few things up like the muffins and stick with more complex carbs, lentils, sweet potatos/yams

Protein pancakes? Homemade I'm guessing.

I would have a lot more vegetables if it were me.

Why no cardio? It would be a good idea just in terms of maintaining insulin sensitivity and lowering stress.

what's with the 2 TB of oats?

I wish your saturated fat was switched with your monounsaturated.

[1FastGTX]

I only saw one day where your carb intake was under 150g; you were hitting 224 on one day.

Your carb choices could be better. What's up with muffins, bread, honey, LIQUEUR WITH CREAM!?

I thought you were training with a trainer too!? What happened?

Wait, aren't you pre-comp? How far out? If so, I'm in over my head but my general opinions: I would eat more lean proteins like chicken, lean ground beef, turkey, etc. I think you could use a little more veggies too. I would get rid of some of that bread and eat more oats, sweet potatoes, brown rice, too.

[Maya]

Originally Posted by 1FastGTX

I only saw one day where your carb intake was under 150g; you were hitting 224 on one day.

Your carb choices could be better. What's up with muffins, bread, honey, LIQUEUR WITH CREAM!?

I thought you were training with a trainer too!? What happened?

Wait, aren't you pre-comp? How far out? If so, I'm in over my head but my general opinions: I would eat more lean proteins like chicken, lean ground beef, turkey, etc. I think you could use a little more veggies too. I would get rid of some of that bread and eat more oats, sweet potatoes, brown rice, too.

Thanks for giving me s***

You are right about carb choices. Could be better.

Here are not excuses, but explanations:
muffins- usually half of 100% whole wheat english muffin (not a sweet type of muffin)
bread - pumpernickel (dark rye) I dont touch white bread
honey- 1 tbsp organic honey, I think its healthy in the winter once in a while.
liquier- yes, that was stupid for a lack of better word. I usually dont touch alcohol anymore, it was 1 day, my mega cheat day and its not a reflexion of my regular diet

Veggies- you are right (i need more)

proteins- i eat fish, egg whites... I just can't do meat... just cant do it.
for personal reasons

Competition- next spring, around June

Trainer.
I do work out with him when Im in Canada, but usually lately Im not (in Canada). I spend a lot of time in Spain, so Im on my own.

I will probably come back to Canada for the last 3 months before competition to diet and work out with him.

[Maya]

Originally Posted by Gordo

Possibly, what's your glucose tolerance like?

I'd clean a few things up like the muffins and stick with more complex carbs, lentils, sweet potatos/yams

Protein pancakes? Homemade I'm guessing..

Thanks for the reply Gordo.
Muffins- not a pastry type, but a 100% whole wheat english muffin
Protein pancakes, of course homemade (1/2 oats, 1/2 egg whites, 1/2 cup of cottage cheese)

Originally Posted by Gordo

I would have a lot more vegetables if it were me..

You are right

Originally Posted by Gordo

Why no cardio? It would be a good idea just in terms of maintaining insulin sensitivity and lowering stress...

My "cardio" is a very fast walk to the gym 20 minutes 1 way (4 x week)
Doing this as is and eating good, its hard for me to gain weight (basicaly I stay the same at 150 lb). So I need to eat more.

Originally Posted by Gordo

what's with the 2 TB of oats? ...

Yeah, yeah, Im anal, I log everything. Its was 2 tbsp of oats that I have added to my yogurt....

[1FastGTX]

Originally Posted by Blue2805

Thanks for giving me s***

Not at all friend! I think bread is fine actually, but if my carb intake was somewhat on the low side I would just opt for other foods.

Originally Posted by Blue2805

Veggies- you are right (i need more)

Yeah I would try for at least a serving around meal 3 and then another one around meal 5 or 6. Depending on how much you eat at each meal, as well as how the rest of your diet looks of course, I might even have more than that.

Originally Posted by Blue2805

proteins- i eat fish, egg whites... I just can't do meat... just cant do it.
for personal reasons

Well I'm not good at helping vegetarians (I just don't have the knowledge), but I think I would certainly increase the fish and egg intake if in your shoes. For example, Oct. 7 had you taking in two cans of tuna and some shrimp and some protein powder; I would probably modify this by adding SEVERAL egg whites and probably some halibut or other fish.

Originally Posted by Blue2805

Competition- next spring, around June

GOOD LUCK!!!!!!!!!

Originally Posted by Blue2805

Trainer.
I do work out with him when Im in Canada, but usually lately Im not (in Canada). I spend a lot of time in Spain, so Im on my own.

I will probably come back to Canada for the last 3 months before competition to diet and work out with him.

Oh yeah, sorry I forgot, but now that you mention it I remember you talking about that. Why not contact him and have him design your diet for the next 12-15 weeks? Can he do this even though you are not in Canada? I'm thinking he could do it all through email or something.

[Maya]

Thanks 1FastGTX.....

I think I need a little kick in the butt sometimes, so thanks for the sound advice.

Im writing this as I'm eating brown rice, broccoli and tuna... LOL... a little better choice I think.
I will try other fish as you suggested, I do tend to eat the same food over and over again, because lack of ideas or lazyness.

I will keep on logging my food, these last few days were little off..

[Maya]

Originally Posted by RM. Andersson

I think it depends on when you eat the carbs. If you eat most carbs before and directly after your weight training 150g might be enough. Somewhat low, IMO, but not bad in that case. However if you eat carbs every meal 150g is not enough, IMO. Meal timing makes a big difference...

Also, to add muscle, calories in must be more than calories out. Perhaps you could try to eat 200-400 more calories/day? And in that case those extra calories can be carbs. Try it for a a few weeks and find out if it helps.

Thanks RM Anderson!

I also think that I can go over that 150 g, just 200 looks little scary LOL
But I will try it and like others suggested I will make better choices of carbs (more oats and rice) and more veggies

I do eat oats 1 hr before my workout, then bigger meal containing carbs after my workout (like brown rice)
I have to find sweet potatoes in Spain, I love them!

[Maya]

Hey guys!

I have attempted to somewhat clean up my diet. Could you tell me your thoughts?

http://www.fitday.com/WebFit/PublicJ...r=Princess2005

Plan: build till end of December then go on a very slow cut for June competition (figure)

PS.
- I always have either some brown rice (1/2 cup cooked) or oatmeal (1/2 cup dry) about 1 1/2 hr before weight training
- I always eat bigger meal after weights (more rice or oatmeal or sweet potatoe)
- I take Glutamine after workout and before sleep
- Creatine (I have been taking it for over a week and planning on staying on it for 1 month, 1 month off and again) 5-10 grams a day, probably will taper off to 5 grams a day
- Whey, always in the morning and then after weights
- I do weights 4 x week, more info what I do in my journal

Thanks a million!!!!