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Princesscop1361

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Hi. I guess since I am in a rut I could use some advise, mainly diet but also so lifting tips. STATS: I'm 43 years old, 5'8 and 156 pounds,BF 17%.

I currently lift 4 times a week. Back & BI, Chest &Tri, Legs & Shoulders and Abs everyother day.
I lift alternate between heavy and light days.
Lat pull downs 3 sets 8/10 reps 100 lbs
reverse pull down narrow grip
straight arm pull downs 80
Cable curls 2 handed 60 on bosu (70 no bosu)
1 arm curl 30-40 cables
concentration curls 15-20 db

Just a sample of lifting

Chest 37
Waist 28
Hips 33 1/2
Arms 12 1/2
Thigh 22 1/2 - 23
Calves 14

An average day diet is
2 Scr eggs, bacon & Toast wheat (I used to do the egg whites and not bacon and 1 slice low carb bread wheat.

an hour later an oats and honey granol bar (I'm addicted)

maybe an apple

Lunch
Tuna - dry
16 low fat wheat thins
1 low fat yogurt
granola bar (see a trend) sometime the peanutbutter one

Snack
granola bar

turkey breast sliced
Granola bar-oats and honey
yogurt

Water- 130 app ozs a day
5 diet cokes-- This one is not up to change-- down from a 12 pk a day.

Other then that, I am open to suggestions and also supplements???

Thanks
 
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I'd suggest ditching the bars - they're processed foods, and whole natural foods are more efficient/suited to your purpose. It also looks like you're taking in a lot more carbs than fats or proteins. Taking out the bars and putting in things like low fat cottage cheese, peanut butter (preferably the kind that is made only from peanuts) or egg whites. Also add vegetables - I didn't notice any in the food plan you listed. Be sure to change colors (in veggies) as often as you can so you get the widest range of nutrients.

As for working out, do you do any cardiovascular/endurance training?
 
Agree about the granola bars. I thin CSPI did a comparison and found some were worse nutritionally than a Snickers!! Good unprocessed food is your friend! Cottage cheese, oatmeal (not the kind that its little tear open packages, that stuff is awful) brown rice, etc. Lots of veggies. lots of water.
 
Thanks-- but I dislike cottage cheese and oatmeal. I did research the granola bars. Yep- there garbage. I know this sounds dumb- but I didn't realize that my veg were so low or shall we say MIA.:eek:
 
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