help with diet?

[Dubunners]

Hello, Female bodybuilder here. I commited the cardinal sin. I got to where I wanted to be, low body fat, six pack, vascular, a lean 105lbs and then stopped, lost all my muscle and gained a little weight back. I know what I need to do, I did it all before, but I can't get into it. I am 5'4, softer 110 lbs, 35 yo. I want to get back to 104-105, lean and muscular. I have used anavar, hgh, and winstrol at different times. I can not do winstrol, but loved anavar.

This is what my excersice and diet will be. If I could change things up with my diet, that would be awesome.

Morning Coffee - 1 tbsp heavy whipping cream and 1 tbsp pure maple syrup
1 capsule fat burner, caffeine and green tea extract

4:30-5:00am - Insanity workout

7am - 1/4c steel cut oats with ground flax seed, and honey
5 egg whites
1 pc Fruit

9am - 1 med apple with 2 tbsp peanut butter

11am- Grilled chicken breast with bbq sauce or avacodo spread
green veggies with coconut oil, olive oil, chia seeds

12pm- Weight workout (1 body part each day)

1pm - Protein Shake 10 oz almond milk, 1 scoop whey protein, 1 banana, 1 scoop carb powder (30 grams)with 5 grams bcaa, 5 grams of plain creatine powder

2pm - 1 c black beans
3/4 c basmati rice

5pm- 1 Turkey burger
1 c Broccoli

Before bed - 1/2 c Cottage Cheese with 1 tbsp of honey and 1 tbsp hemp seed

12-16 oz of water with each meal.


Please let me know if I should change anything. Any advice appreciated.
Thank you!

 

[wolfpackalpha]

Morning Coffee - 1 tbsp heavy whipping cream and 1 tbsp pure maple syrup
1 capsule fat burner, caffeine and green tea extract
-->don't eat before your workout, train on an empty stomach

4:30-5:00am - Insanity workout

7am - 1/4c steel cut oats with ground flax seed, and honey
5 egg whites
1 pc Fruit
--->drop fruit and honey and add 3 egg whites

9am - 1 med apple with 2 tbsp peanut butter
--->drop apple add 1 scoop caseinate protein

11am- Grilled chicken breast with bbq sauce or avacodo spread
green veggies with coconut oil, olive oil, chia seeds

12pm- Weight workout (1 body part each day)

1pm - Protein Shake 10 oz almond milk, 1 scoop whey protein, 1 banana, 1 scoop carb powder (30 grams)with 5 grams bcaa, 5 grams of plain creatine powder
--->drop banana, add more BCAAs and glutamine

2pm - 1 c black beans
3/4 c basmati rice

5pm- 1 Turkey burger
1 c Broccoli
--->whats in your turkey burger???

Before bed - 1/2 c Cottage Cheese with 1 tbsp of honey and 1 tbsp hemp seed

12-16 oz of water with each meal.

 

[Dubunners]

The turkey burger is Costo organic. Drop banana? I can add more bcaa and throw in some glutamine np, but being I'm doing insanity AND a weight session in a day, won't I need those extra carbs for sparing muscle?

 

[dylangemelli]

Hello, Female bodybuilder here. I commited the cardinal sin. I got to where I wanted to be, low body fat, six pack, vascular, a lean 105lbs and then stopped, lost all my muscle and gained a little weight back. I know what I need to do, I did it all before, but I can't get into it. I am 5'4, softer 110 lbs, 35 yo. I want to get back to 104-105, lean and muscular. I have used anavar, hgh, and winstrol at different times. I can not do winstrol, but loved anavar.

This is what my excersice and diet will be. If I could change things up with my diet, that would be awesome.

Morning Coffee - 1 tbsp heavy whipping cream and 1 tbsp pure maple syrup
1 capsule fat burner, caffeine and green tea extract

4:30-5:00am - Insanity workout

7am - 1/4c steel cut oats with ground flax seed, and honey
5 egg whites
1 pc Fruit

9am - 1 med apple with 2 tbsp peanut butter

11am- Grilled chicken breast with bbq sauce or avacodo spread
green veggies with coconut oil, olive oil, chia seeds

12pm- Weight workout (1 body part each day)

1pm - Protein Shake 10 oz almond milk, 1 scoop whey protein, 1 banana, 1 scoop carb powder (30 grams)with 5 grams bcaa, 5 grams of plain creatine powder

2pm - 1 c black beans
3/4 c basmati rice

5pm- 1 Turkey burger
1 c Broccoli



Before bed - 1/2 c Cottage Cheese with 1 tbsp of honey and 1 tbsp hemp seed

12-16 oz of water with each meal.


Please let me know if I should change anything. Any advice appreciated.
Thank you!

im going to add to my friend wolf packs thoughts... cutting is my specialty...

I have to tell you that I cringed when I read about your coffee in the morning and what it consisted of... PLEASE drop the entire thing from your diet... What a hindrance that is to your diet... I am still cringing thinking about the whipping cream and maple syrup...


Morning Coffee - 1 tbsp heavy whipping cream and 1 tbsp pure maple syrup
1 capsule fat burner, caffeine and green tea extract

try celcius energy drink... it increases metabolism and burns calories throughout the day

4:30-5:00am - Insanity workout

7am - 1/4c steel cut oats with ground flax seed, and honey
5 egg whites
1 pc Fruit

drop the flax, honey and fruit

9am - 1 med apple with 2 tbsp peanut butter

try a grapefruit, drop the peanut butter, add a whey shake... grapefruit is full of fiber and also helps regulate insulin, which burns fat

11am- Grilled chicken breast with bbq sauce or avacodo spread
green veggies with coconut oil, olive oil, chia seeds

please drop the bbq sauce and the avocado and all the oils... just have the chicken with veggies... if you need something on the chicken then use mustard...

12pm- Weight workout (1 body part each day)

1pm - Protein Shake 10 oz almond milk, 1 scoop whey protein, 1 banana, 1 scoop carb powder (30 grams)with 5 grams bcaa, 5 grams of plain creatine powder

DROP THE ALMOND MILK and the creatine... you don't need creatine... with your whey, blend it with water and ice and maybe a couple packs of splenda if you need it sweet...

2pm - 1 c black beans
3/4 c basmati rice

Drop both of these... add fat free greek yogurt and LOW SODIUM tuna or try a Quest Bar

5pm- 1 Turkey burger
1 c Broccoli

get rid of the turkey burger... get some white fish in here...

Before bed - 1/2 c Cottage Cheese with 1 tbsp of honey and 1 tbsp hemp seed

Drop ALL OF THIS... cottage cheese is loaded with sodium... get some casein instead

12-16 oz of water with each meal.


I have to say, your diet is pretty bad with the goals you have... there's FAR too much fat in it, as well as too much sodium and sugar... you want high protein, moderate carbs and low fat to cut and you are far from that... you must change your nutrient in take to get where you want to be...

 

[dylangemelli]

I appreciate your feedback, results speak for themselves so you obviously know what you are doing. I'm going to order some of those energy drinks.

thanks bro... im happy to help...

 

[Helheim]

I've gone from 26% bf to 15% in the last few months and still going down. The things Dylan recommends have worked for him and lots of others so I would definitely listen to him.