women with MUSCLES...

haileysugarfits

I need advice.. I want to lose weight and gain muscle.. I need to lose about 30 pounds or so.. but I do want to gain muscle. I am aware that if I gain muscle the scale will go up and that is fine as long as I am getting results I want.

I just dont know what foods I should be eating to get this way.. I know I need to lift heavy and do some cardio.. but what about the foods??


I want to look like this...




I love her body figure..

I do not want to look like this.


that is just to much for me..

HELP PLEASE!

cedder1

Lean protein aids in muscle tone. Strength training 2-3 days a week mixed with cardio 3 days a week. Get the refinded sugars out of your diet as well.

Shock_Wave

The first pic look like an average weight loss diet with some cardio or light weight aerobic exercising.

The second pic she eats a high protein diet with cardio and medium to heavy weight exercising.

Lupercalia

All women have muscles. You probably already have as much muscle as your first picture....she doesn't look particularly strong, just lean. If you want to get lean, lose body fat. You lose body fat by eating at a caloric deficit and perhaps exercising--you said you're going to lift heavy and do some cardio. So do that, and eat the right amount of calories to support your bodily processes and your activity levels.

Leadfoot_Lewis

So I'm confused...you state you want to gain muscle yet you want to look like a picture of someone who has no muscle, and don't want to look like the picture of someone that has muscle???

ndj1979

I like the second picture so I got nothing for ya...

ndj1979

So I'm confused...you state you want to gain muscle yet you want to look like a picture of someone who has no muscle, and don't want to look like the picture of someone that has muscle???

welcome to MFP threads...

confucious maximus...

hhall1992

The second picture is Jamie Eason and she actually has a diet and exercise plan called Live Fit. Check her free information out at:

http://www.bodybuilding.com/fun/jamie-easons-livefit-phase-1.html

freelancejouster

So I'm confused...you state you want to gain muscle yet you want to look like a picture of someone who has no muscle, and don't want to look like the picture of someone that has muscle???

my thoughts exactly...

now_or_never13

You have to do one at a time for best results.

When you lower calories to lose weight you lose fat, water and muscle. You can try to retain muscle mass by eating at a smaller deficit, lifting heavy and getting enough protein.

If you want to gain muscle you need lots of protein, HEAVY lifting and you need to eat a surplus of calories.

You can't lose weight and gain muscle at the same.

Start with a small deficit, lift weights and eat enough protein. lose some fat and than switch to build muscle.

Personally, I prefer the second picture (minus the ribs showing). The first picture doesn't really have much muscle showing minus the legs.

hubkal

I think you need to see a picture of the second woman when she is not oiled up and flexing. She is quite lovely and not
crazy muscle looking. But to build muscle you must lift heavy weight and eat lean meat. Cut the sugar and carbs. 45 min of cardio 3 times a week lifting 3 times a week. Get a log to track your progress in weights and make a plan. It will keep you on track.

bunbunzee44

in the first pic it doesn't look like she does much exercise.. I'd stick to cardio if you want to achieve that

Natihilator

I do not want to look like this.


that is just to much for me..

Really? I'd love to look like that. You do realize that Jamie Eason is flexing and posed to clearly show off her muscles, while Carrie Underwood is just...standing there. Their legs look pretty similar to me, so I'm guessing it's Jamie's upper body definition you want to avoid?

If you don't want to look defined, then don't let your body fat % get too low.

CorvusCorax77

this is the girl you said you do NOT want to look like. Um... ARE YOU SURE???

mikel_antilles

You know how to do it. Eat clean. Grilled chicken, spinach, Grilled fish. Foods that are high in protein and low in bad fats.

If you are serious about body building/sculpting diets, look on Bodybuilding.com. I've used their website for a lot of nutritional support when looking to come up with healthy meal plans. They also have a ton of various workout routines that can help you.

Leadfoot_Lewis

welcome to MFP threads...

confucious maximus...

Exactly...

jennkain97

Get yourself a copy of (and then follow) The New Rules of Lifting For Women. It will answer all of your questions, and focuses on fat burning/ muscle definition w/o getting "bulky". Excellent program that should help you see pretty fast results.

fishlover888

The first pic look like an average weight loss diet with some cardio or light weight aerobic exercising.

The second pic she eats a high protein diet with cardio and medium to heavy weight exercising.

I disagree, I think both women probably lift weights and both definitely have muscle definition beyond weight loss. The first medium weights, the second extremely heavy.

The other thing for you to think about is, you don't jump from where you are to picture number two. Picture number two takes lots of dedication for a long time! So don't worry about ending up there. Just start lifting weights and when you are happy with your body, keep doing it but stop increasing your weights so much.

I recommend increasing your % protein, getting some big weights going, and keep eating at a small to medium ish cal defecit. This will encourage your body to lose weight without becoming flabby.

19Sakura76

I do not want to look like this.


that is just to much for me..

Really? I'd love to look like that. You do realize that Jamie Eason is flexing and posed to clearly show off her muscles, while Carrie Underwood is just...standing there. Their legs look pretty similar to me, so I'm guessing it's Jamie's upper body definition you want to avoid?

If you don't want to look defined, then don't let your body fat % get too low.

I would love to look like that too.

CorvusCorax77

am i the only one that thinks Eason must've been laughing when they asked her to hold those puny weights??? WTF?!

__RANDY__

Give it your best shot to look like


and at best you'll prolly wind up like this