Hi

I competed in a figure competition about 1.5 years ago, and I continue to train hard and watch what I eat.  I weigh about 106lbs and I'd like to know what to eat.  How many calories/carbs/protein?  I've been going back and forth with the low-carb, no carb, and the high-low carb days.  I enjoy carbs, but I think that if I get too many I become bloated-looking.  The problem is, when I was competing, my trainer told me that I could have 1 cheat day per week...and boy did I cheat!  I ate anything and everything; basically I binged for an entire day on everything from pizza, almost an entire 1/2 gallon of icecream, chips, muffins...and the list keeps going.   Before this time, I did not eat those foods because I knew that they were bad for me, but now I will binge eat about one-two meals per week.  I'm hoping to get a meal plan together that will help me control those urges to binge.  I really feel disgusted with myself after eating like that.

My goal is to gain some muscle and lean-out.

Thanks!

Hey Mazzola,

Carb-cycling can be quite hard and easy to cheat on. Plus, carb-up days are much less forgiving to women as opposed to men. Your best bet is to have a steady influx of carbs daily to avoid the blood sugar swings which eventually lead to your binge eating. Also, carb-cycling is not such a good idea when trying to add muscle, as your body will be in a catabolic state the majority of the time.

A rough starting point for maintenance cals is about 15 times your bodyweight. To add muscle, bump up your cals in increments of 100 until you start adding. To lose fat, decrease cals by 100 until your start losing.

Try to stick with mainly fruits and vegetables for your carbs. Use starches sparingly (maybe breakfast and post-workout), as they can be problematic. The fruits and vegetables will stabilize your blood sugar level. Try to balance out your diet: 40% protein, 40% carbs, 20%fats.

Hope that helps. Stay conservative with your approach. That’ll help your long-term plan..

Raf

Thanks, Rafael! 

What do you think about supplements?  I take a multi vitamin in the morning with my post-workout whey protein shake, omega 3 6 9 with each meal, iron, b-12 with shake and lunch, and calcium 2 x per day.  I've noticed that I stay leaner with the omega 3 6 9.

Any other suggestions?

What about a meal plan?  What would you recommend for me.  You mentioned that I should take 15 calories per pound of body weight to gain muscle.  I weigh 106 lbs and I'm 5'2".

Thanks for your advice!

Your supplements cover your well...

In terms of diet...

15 * 106lbs = 1600 cals

40% protein, carbs = 640 cals = 160 grams of protein and 160 grams of carbs.

The rest of your cals should come from fats.

Distribute through 6 meals..

Protein: distribute evenly ~ 26 grams per meal, equiv. to 4oz  meat. try to stick with fish for majority.

Carbs: More earlier in the day than later. Maybe 32 grams for breakfast, 26 for meal 2,3,4,5, and 20 meal 6. Try to stick with fruits and vegetables, maybe a starch post workout. 20 grams of vegetables each day.

Fats: stick with avocados, nuts or oils (olive, fish)

That should get you started...

Raf