Right now I am trying to add muscle to my body with a program called Body Beast. It's an at home work out built to add muscle to the "scrawny guy" in all honesty. The program was designed by an ex body builder Sagi and he is HUGE! So funny and one of my favorite trainers from Beachbody (Tony Horton will always be number one!). And since I have always been the scrawny girl it seemed fitting. I'm 5'8 and I have always had a thin-esque look (Even though I was a total skinny fat girl for most of my life) but the plan is to add some new shape to this body! I am a lot leaner now than in the past so I am only doing cardio1-2x a week to really give my body the chance to grow! But more importantly than that I am eating the proper way to actually build muscle.
Fact: you cannot "lean out" and gain muscle at the same time. The 2 are opposing ideas so right now I am thankful it is sweater season and in bulk mode.
My diet right now is between 2000-2500 calories per day (that is sooo much for me!!) with 50% of those calories being from carbohydrates such as fruits, veggies, and complex carbs and starches. The key is to eat a little over what your "maintenance number" is so that the calories go mostly to muscle and very little is stored as fat. The other 50% of my diet is broken into roughly 25% protein and 25% fats though it varies a little day to day. The kicker here is that I really need to sit down each week and lay it all out so that there is no guess work but I haven't done so well with that as of yet!
So my meals range from the minimum of 300 calorie snacks to 500 calories. I am eating 5-6 meals a day and also I haven't been super strict. If I want a little chocolate I allow it and so on. I am by no means going over board but for me if I deprive myself now I will only over eat later!
For supplements I am doing a few new things... Pre-work out if I am tired or low in energy I take a supplement called Energy and Endurance...great stuff but it packs a punch so I try not to use it too often. And most importantly post work out nutrition, for this I do 1 packet/1 scoop of chocolate vegan shakeology (YUM!!! First time trying this and I love it!), 1/2 scoop vanilla whey, 1/4 Greek yogurt (plain), 1/4 oats, 1 TB Pb, some ice and almond milk and water, and my creatine. This is my first time using the creatine...ever so I am curious to see how it will help. I can already notice a difference in my lifting (the whole purpose is to increase endurance during the work out by helping the body store more creatine). The only downside to all of this is it can upset stomachs (has not for me) and also causes water retention. Like I said though...it's sweater season so not too problematic right now.
At first the scale freaked me out but then I just stopped checking because in all honesty it does NOT matter!! I am trying to grow and add muscle so hey if I look better, fit into clothes better, and feel better who cares about the scale?
Any ways that is pretty much where I am right now but more on the work outs a little later I have already talked your eat off a ton!!