Good morning T-Nation.
A little about myself…
I am a 21 year old female who manages a vehicle reposession company. It’s 90% office work and 10% walking up and down the stairs to use the restroom. So, my over all energy expenditure during the hours of 9am-5pm is low to say the least. I have been lifting and deepy involved in nutrition since I was 15.
I’ve had my ups and downs in weight. Mostly because I’ve joggled from wanting to compete in figure, to bodybuilding, back to figure, and now just wanting to have a competition ready body for the hell of it. That’s just what I enjoy! To each their own.
On to the reason of my posting.
I have currently hit a wall in my physique. I am around 123-126 lbs. Abs show, split in quads, calves, chest, etc so I assume my bodyfat is in the range of 10%. I should probably get that checked shortly so I know exactly what I have to work with.
Here is a sample
Sunday - (45 minute cardio empty stomach in the morning)Quads, Hams, Calves, Abs -
Meal #1 (10am)(45 minutes after cardio)
1/2 cup oatmeal, 5 egg whites w/ 1 yolk in
*Quads, Hams, Calves, Abs - (1 hour after Meal 1)
Meal #2 (1-2PM… 30 MINUTES AFTER TRAINING)
1/2 grapefruit, 1/3 cup oatmeal 2 tablespoon peanut butter, 4 ounce chicken breast or tenders
Low Carb Kroger Yogart - 12g protein 4g carbohydrate
1/2 scoop protein powder (10g protein 1g carb)
Can of tuna w/ Ketchup and Mustard *( yes i like it :P) or 4-5 ounce chicken breast/tender along with salad, green veggies of my choice (usually green beans or broccoli) salad low cal spray
4-5 ounce chicken breast or tender / asparagus and or green beans, trace of extra virgin olive oil from cooking asparagus/green beans (not much at all)
If I wake up in the middle of the night and cant fight off the urge to hit the kitchen, I usually try to gulp down a slow digesting protein shake like High 5 from max muscle or 100% egg protein.
This is just my Sunday plan for now set in stone. Please critique, my feelings dont get hurt I need some advice