Meal planning for macros
kristilynrivera
Posts: 13 Member
How do I meal plan for my macros? Ex.. im finding i should be:
P: 146g
F: 54g
C: 219g
Im 100 lbs, 5'1 and lifting 3x week cardio 1x week
Does this sound right if my ultimate goal is to build muscle?
How do i plan meals according to my macros? Id like to meal prep a weeks worth of foods and dont mind eating the same things everyday i just know how to break it down.
Thanks!
A motivated but confused newbie
P: 146g
F: 54g
C: 219g
Im 100 lbs, 5'1 and lifting 3x week cardio 1x week
Does this sound right if my ultimate goal is to build muscle?
How do i plan meals according to my macros? Id like to meal prep a weeks worth of foods and dont mind eating the same things everyday i just know how to break it down.
Thanks!
A motivated but confused newbie
0
Replies
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Usually I fill in protein for each meal, then add in vegetables and fill out the rest with snacks until my calories/macros are done.
If those are your actual macro goals your protein is really high. At 100 pounds your protein goal doesn't need to be any higher than 100 grams, and you could probably get away with less.0 -
Usually I fill in protein for each meal, then add in vegetables and fill out the rest with snacks until my calories/macros are done.
If those are your actual macro goals your protein is really high. At 100 pounds your protein goal doesn't need to be any higher than 100 grams, and you could probably get away with less.
This is pretty much my opinion as well, but I mostly use fruit instead of veggies. And I also agree on the protein. If anything a range of 90 to 110g should be a solid goal. Also, Id recommend incluing 20 to 30g of fiber for overall health.
The one component that isn't discussed, and this is much more important that hitting the specific numbers, is training. A well-designed progressive overload lifting program, that is based on compound movements is key. So if you do not have one already designed for you, I'd recommend looking at the below link:
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p11 -
I typically eat 5x/day.. do u split ur protein up equally? Same with carbs? If i lower my protein should i up my carbs or fat? I used a calculator on bodybuilder.com0
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kristilynrivera wrote: »I typically eat 5x/day.. do u split ur protein up equally? Same with carbs? If i lower my protein should i up my carbs or fat? I used a calculator on bodybuilder.com
I generally try to spread protein, but that is largely for satiety. Total protein is what matters the most.0 -
Usually I fill in protein for each meal, then add in vegetables and fill out the rest with snacks until my calories/macros are done.
If those are your actual macro goals your protein is really high. At 100 pounds your protein goal doesn't need to be any higher than 100 grams, and you could probably get away with less.
This is pretty much my opinion as well, but I mostly use fruit instead of veggies. And I also agree on the protein. If anything a range of 90 to 110g should be a solid goal. Also, Id recommend incluing 20 to 30g of fiber for overall health.
The one component that isn't discussed, and this is much more important that hitting the specific numbers, is training. A well-designed progressive overload lifting program, that is based on compound movements is key. So if you do not have one already designed for you, I'd recommend looking at the below link:
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Ive been doing a beginners 3 day split for 3 weeks.. basically focusing a lot on form and slow movements adding weight when i feel comfortable i can execute the movement with proper form. And adding new moves when i feel comfortable. I wanted to take it slow so i wouldnt get overwhelmed and give up.
M: chest and triceps
Db bench press, incline bench press, skull crushers, overhead tricep extensions
T: hiit
W: back and biceps
Stiffleg deadlifts, ez curlbar curls, hammer curls, wide grip pull ups
F: legs and shoulders
Db squats, barbell hip thrusts, db lunges, db standing calves, db military press and db side laterals
Im feeling more and more confident with the moves and really feeling the burn! Does this soubd like a good program for a beginner? My ultimate goal is to build legs ang glutes!
0 -
kristilynrivera wrote: »Usually I fill in protein for each meal, then add in vegetables and fill out the rest with snacks until my calories/macros are done.
If those are your actual macro goals your protein is really high. At 100 pounds your protein goal doesn't need to be any higher than 100 grams, and you could probably get away with less.
This is pretty much my opinion as well, but I mostly use fruit instead of veggies. And I also agree on the protein. If anything a range of 90 to 110g should be a solid goal. Also, Id recommend incluing 20 to 30g of fiber for overall health.
The one component that isn't discussed, and this is much more important that hitting the specific numbers, is training. A well-designed progressive overload lifting program, that is based on compound movements is key. So if you do not have one already designed for you, I'd recommend looking at the below link:
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Ive been doing a beginners 3 day split for 3 weeks.. basically focusing a lot on form and slow movements adding weight when i feel comfortable i can execute the movement with proper form. And adding new moves when i feel comfortable. I wanted to take it slow so i wouldnt get overwhelmed and give up.
M: chest and triceps
Db bench press, incline bench press, skull crushers, overhead tricep extensions
T: hiit
W: back and biceps
Stiffleg deadlifts, ez curlbar curls, hammer curls, wide grip pull ups
F: legs and shoulders
Db squats, barbell hip thrusts, db lunges, db standing calves, db military press and db side laterals
Im feeling more and more confident with the moves and really feeling the burn! Does this soubd like a good program for a beginner? My ultimate goal is to build legs ang glutes!
While what you are doing is better than nothing, and you will probably sees some benefit, if you want to maximize efforts, you should focus on a 3 day full body routine. Muscle Protein Synthesis (MPS) occurs over a 36 to 48 hour period, so hitting the muscles every 2 or 3 days is optimal for muscle gains.
This is why, if you look at all the beginner routines in the link I provided, they are all full body. Full body routines are meant to run for 3 to 12 months based on personal development (albeit, some doing them all their life).
What are your goals outside of just gaining muscle? Do you have areas that you want to improve the most (e.g., butt)?0 -
kristilynrivera wrote: »Usually I fill in protein for each meal, then add in vegetables and fill out the rest with snacks until my calories/macros are done.
If those are your actual macro goals your protein is really high. At 100 pounds your protein goal doesn't need to be any higher than 100 grams, and you could probably get away with less.
This is pretty much my opinion as well, but I mostly use fruit instead of veggies. And I also agree on the protein. If anything a range of 90 to 110g should be a solid goal. Also, Id recommend incluing 20 to 30g of fiber for overall health.
The one component that isn't discussed, and this is much more important that hitting the specific numbers, is training. A well-designed progressive overload lifting program, that is based on compound movements is key. So if you do not have one already designed for you, I'd recommend looking at the below link:
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Ive been doing a beginners 3 day split for 3 weeks.. basically focusing a lot on form and slow movements adding weight when i feel comfortable i can execute the movement with proper form. And adding new moves when i feel comfortable. I wanted to take it slow so i wouldnt get overwhelmed and give up.
M: chest and triceps
Db bench press, incline bench press, skull crushers, overhead tricep extensions
T: hiit
W: back and biceps
Stiffleg deadlifts, ez curlbar curls, hammer curls, wide grip pull ups
F: legs and shoulders
Db squats, barbell hip thrusts, db lunges, db standing calves, db military press and db side laterals
Im feeling more and more confident with the moves and really feeling the burn! Does this soubd like a good program for a beginner? My ultimate goal is to build legs ang glutes!
While what you are doing is better than nothing, and you will probably sees some benefit, if you want to maximize efforts, you should focus on a 3 day full body routine. Muscle Protein Synthesis (MPS) occurs over a 36 to 48 hour period, so hitting the muscles every 2 or 3 days is optimal for muscle gains.
This is why, if you look at all the beginner routines in the link I provided, they are all full body. Full body routines are meant to run for 3 to 12 months based on personal development (albeit, some doing them all their life).
What are your goals outside of just gaining muscle? Do you have areas that you want to improve the most (e.g., butt)?
Yes butt and legs! My original plan was to do a beginners for 3 months and if im ready then to change to a program focused mainlt on legs.
Im def going to checkout the link you provided! About how long would a full body workout be? Mt current program has been taking me approximately 45min to 1 hour. I workout from home!
Ive been taking thinga slow and learning new things... im def eager to find a good program and figure out how to get my daily macros in so i can start tp see results!!! Its def a learning curve!0 -
It's difficult to plan around those numbers because it's not in line with how humans normally eat. If you reduce protein goal to 100 and increase fat goal to 75, it will be a lot easier. Sure, you can eat nothing but egg whites and chicken breast and chug protein shakes, but you'll be missing out on a lot of good nutrition and taste.0
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kristilynrivera wrote: »kristilynrivera wrote: »Usually I fill in protein for each meal, then add in vegetables and fill out the rest with snacks until my calories/macros are done.
If those are your actual macro goals your protein is really high. At 100 pounds your protein goal doesn't need to be any higher than 100 grams, and you could probably get away with less.
This is pretty much my opinion as well, but I mostly use fruit instead of veggies. And I also agree on the protein. If anything a range of 90 to 110g should be a solid goal. Also, Id recommend incluing 20 to 30g of fiber for overall health.
The one component that isn't discussed, and this is much more important that hitting the specific numbers, is training. A well-designed progressive overload lifting program, that is based on compound movements is key. So if you do not have one already designed for you, I'd recommend looking at the below link:
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Ive been doing a beginners 3 day split for 3 weeks.. basically focusing a lot on form and slow movements adding weight when i feel comfortable i can execute the movement with proper form. And adding new moves when i feel comfortable. I wanted to take it slow so i wouldnt get overwhelmed and give up.
M: chest and triceps
Db bench press, incline bench press, skull crushers, overhead tricep extensions
T: hiit
W: back and biceps
Stiffleg deadlifts, ez curlbar curls, hammer curls, wide grip pull ups
F: legs and shoulders
Db squats, barbell hip thrusts, db lunges, db standing calves, db military press and db side laterals
Im feeling more and more confident with the moves and really feeling the burn! Does this soubd like a good program for a beginner? My ultimate goal is to build legs ang glutes!
While what you are doing is better than nothing, and you will probably sees some benefit, if you want to maximize efforts, you should focus on a 3 day full body routine. Muscle Protein Synthesis (MPS) occurs over a 36 to 48 hour period, so hitting the muscles every 2 or 3 days is optimal for muscle gains.
This is why, if you look at all the beginner routines in the link I provided, they are all full body. Full body routines are meant to run for 3 to 12 months based on personal development (albeit, some doing them all their life).
What are your goals outside of just gaining muscle? Do you have areas that you want to improve the most (e.g., butt)?
Yes butt and legs! My original plan was to do a beginners for 3 months and if im ready then to change to a program focused mainlt on legs.
Im def going to checkout the link you provided! About how long would a full body workout be? Mt current program has been taking me approximately 45min to 1 hour. I workout from home!
Ive been taking thinga slow and learning new things... im def eager to find a good program and figure out how to get my daily macros in so i can start tp see results!!! Its def a learning curve!
If your goal is to build up your butt, then I'd work it more than once a week for sure.
I'm not a beginner, but for example, I lift 5x a week. Two upper body days, two lower body days, and one glute-focused day.0 -
kristilynrivera wrote: »kristilynrivera wrote: »Usually I fill in protein for each meal, then add in vegetables and fill out the rest with snacks until my calories/macros are done.
If those are your actual macro goals your protein is really high. At 100 pounds your protein goal doesn't need to be any higher than 100 grams, and you could probably get away with less.
This is pretty much my opinion as well, but I mostly use fruit instead of veggies. And I also agree on the protein. If anything a range of 90 to 110g should be a solid goal. Also, Id recommend incluing 20 to 30g of fiber for overall health.
The one component that isn't discussed, and this is much more important that hitting the specific numbers, is training. A well-designed progressive overload lifting program, that is based on compound movements is key. So if you do not have one already designed for you, I'd recommend looking at the below link:
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Ive been doing a beginners 3 day split for 3 weeks.. basically focusing a lot on form and slow movements adding weight when i feel comfortable i can execute the movement with proper form. And adding new moves when i feel comfortable. I wanted to take it slow so i wouldnt get overwhelmed and give up.
M: chest and triceps
Db bench press, incline bench press, skull crushers, overhead tricep extensions
T: hiit
W: back and biceps
Stiffleg deadlifts, ez curlbar curls, hammer curls, wide grip pull ups
F: legs and shoulders
Db squats, barbell hip thrusts, db lunges, db standing calves, db military press and db side laterals
Im feeling more and more confident with the moves and really feeling the burn! Does this soubd like a good program for a beginner? My ultimate goal is to build legs ang glutes!
While what you are doing is better than nothing, and you will probably sees some benefit, if you want to maximize efforts, you should focus on a 3 day full body routine. Muscle Protein Synthesis (MPS) occurs over a 36 to 48 hour period, so hitting the muscles every 2 or 3 days is optimal for muscle gains.
This is why, if you look at all the beginner routines in the link I provided, they are all full body. Full body routines are meant to run for 3 to 12 months based on personal development (albeit, some doing them all their life).
What are your goals outside of just gaining muscle? Do you have areas that you want to improve the most (e.g., butt)?
Yes butt and legs! My original plan was to do a beginners for 3 months and if im ready then to change to a program focused mainlt on legs.
Im def going to checkout the link you provided! About how long would a full body workout be? Mt current program has been taking me approximately 45min to 1 hour. I workout from home!
Ive been taking thinga slow and learning new things... im def eager to find a good program and figure out how to get my daily macros in so i can start tp see results!!! Its def a learning curve!
Look at StrongCurves. Its a book and i believe the workouts are an hour.0 -
Davidsdottir wrote: »kristilynrivera wrote: »kristilynrivera wrote: »Usually I fill in protein for each meal, then add in vegetables and fill out the rest with snacks until my calories/macros are done.
If those are your actual macro goals your protein is really high. At 100 pounds your protein goal doesn't need to be any higher than 100 grams, and you could probably get away with less.
This is pretty much my opinion as well, but I mostly use fruit instead of veggies. And I also agree on the protein. If anything a range of 90 to 110g should be a solid goal. Also, Id recommend incluing 20 to 30g of fiber for overall health.
The one component that isn't discussed, and this is much more important that hitting the specific numbers, is training. A well-designed progressive overload lifting program, that is based on compound movements is key. So if you do not have one already designed for you, I'd recommend looking at the below link:
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Ive been doing a beginners 3 day split for 3 weeks.. basically focusing a lot on form and slow movements adding weight when i feel comfortable i can execute the movement with proper form. And adding new moves when i feel comfortable. I wanted to take it slow so i wouldnt get overwhelmed and give up.
M: chest and triceps
Db bench press, incline bench press, skull crushers, overhead tricep extensions
T: hiit
W: back and biceps
Stiffleg deadlifts, ez curlbar curls, hammer curls, wide grip pull ups
F: legs and shoulders
Db squats, barbell hip thrusts, db lunges, db standing calves, db military press and db side laterals
Im feeling more and more confident with the moves and really feeling the burn! Does this soubd like a good program for a beginner? My ultimate goal is to build legs ang glutes!
While what you are doing is better than nothing, and you will probably sees some benefit, if you want to maximize efforts, you should focus on a 3 day full body routine. Muscle Protein Synthesis (MPS) occurs over a 36 to 48 hour period, so hitting the muscles every 2 or 3 days is optimal for muscle gains.
This is why, if you look at all the beginner routines in the link I provided, they are all full body. Full body routines are meant to run for 3 to 12 months based on personal development (albeit, some doing them all their life).
What are your goals outside of just gaining muscle? Do you have areas that you want to improve the most (e.g., butt)?
Yes butt and legs! My original plan was to do a beginners for 3 months and if im ready then to change to a program focused mainlt on legs.
Im def going to checkout the link you provided! About how long would a full body workout be? Mt current program has been taking me approximately 45min to 1 hour. I workout from home!
Ive been taking thinga slow and learning new things... im def eager to find a good program and figure out how to get my daily macros in so i can start tp see results!!! Its def a learning curve!
If your goal is to build up your butt, then I'd work it more than once a week for sure.
I'm not a beginner, but for example, I lift 5x a week. Two upper body days, two lower body days, and one glute-focused day.
Do u know of a good program similar to yours to do at home? I have a bench, olympic bb, power blocks, bowflex dbs, pull up bar, elliptical..
Theres so much info out there i dont kno which route to go.. i want to find somethinb and stick to it for a solid 3 months and reevaluate..0 -
kristilynrivera wrote: »kristilynrivera wrote: »Usually I fill in protein for each meal, then add in vegetables and fill out the rest with snacks until my calories/macros are done.
If those are your actual macro goals your protein is really high. At 100 pounds your protein goal doesn't need to be any higher than 100 grams, and you could probably get away with less.
This is pretty much my opinion as well, but I mostly use fruit instead of veggies. And I also agree on the protein. If anything a range of 90 to 110g should be a solid goal. Also, Id recommend incluing 20 to 30g of fiber for overall health.
The one component that isn't discussed, and this is much more important that hitting the specific numbers, is training. A well-designed progressive overload lifting program, that is based on compound movements is key. So if you do not have one already designed for you, I'd recommend looking at the below link:
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Ive been doing a beginners 3 day split for 3 weeks.. basically focusing a lot on form and slow movements adding weight when i feel comfortable i can execute the movement with proper form. And adding new moves when i feel comfortable. I wanted to take it slow so i wouldnt get overwhelmed and give up.
M: chest and triceps
Db bench press, incline bench press, skull crushers, overhead tricep extensions
T: hiit
W: back and biceps
Stiffleg deadlifts, ez curlbar curls, hammer curls, wide grip pull ups
F: legs and shoulders
Db squats, barbell hip thrusts, db lunges, db standing calves, db military press and db side laterals
Im feeling more and more confident with the moves and really feeling the burn! Does this soubd like a good program for a beginner? My ultimate goal is to build legs ang glutes!
While what you are doing is better than nothing, and you will probably sees some benefit, if you want to maximize efforts, you should focus on a 3 day full body routine. Muscle Protein Synthesis (MPS) occurs over a 36 to 48 hour period, so hitting the muscles every 2 or 3 days is optimal for muscle gains.
This is why, if you look at all the beginner routines in the link I provided, they are all full body. Full body routines are meant to run for 3 to 12 months based on personal development (albeit, some doing them all their life).
What are your goals outside of just gaining muscle? Do you have areas that you want to improve the most (e.g., butt)?
Yes butt and legs! My original plan was to do a beginners for 3 months and if im ready then to change to a program focused mainlt on legs.
Im def going to checkout the link you provided! About how long would a full body workout be? Mt current program has been taking me approximately 45min to 1 hour. I workout from home!
Ive been taking thinga slow and learning new things... im def eager to find a good program and figure out how to get my daily macros in so i can start tp see results!!! Its def a learning curve!
Look at StrongCurves. Its a book and i believe the workouts are an hour.
I have been looking into this.. ive heard good things!!!0 -
kristilynrivera wrote: »kristilynrivera wrote: »Usually I fill in protein for each meal, then add in vegetables and fill out the rest with snacks until my calories/macros are done.
If those are your actual macro goals your protein is really high. At 100 pounds your protein goal doesn't need to be any higher than 100 grams, and you could probably get away with less.
This is pretty much my opinion as well, but I mostly use fruit instead of veggies. And I also agree on the protein. If anything a range of 90 to 110g should be a solid goal. Also, Id recommend incluing 20 to 30g of fiber for overall health.
The one component that isn't discussed, and this is much more important that hitting the specific numbers, is training. A well-designed progressive overload lifting program, that is based on compound movements is key. So if you do not have one already designed for you, I'd recommend looking at the below link:
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Ive been doing a beginners 3 day split for 3 weeks.. basically focusing a lot on form and slow movements adding weight when i feel comfortable i can execute the movement with proper form. And adding new moves when i feel comfortable. I wanted to take it slow so i wouldnt get overwhelmed and give up.
M: chest and triceps
Db bench press, incline bench press, skull crushers, overhead tricep extensions
T: hiit
W: back and biceps
Stiffleg deadlifts, ez curlbar curls, hammer curls, wide grip pull ups
F: legs and shoulders
Db squats, barbell hip thrusts, db lunges, db standing calves, db military press and db side laterals
Im feeling more and more confident with the moves and really feeling the burn! Does this soubd like a good program for a beginner? My ultimate goal is to build legs ang glutes!
While what you are doing is better than nothing, and you will probably sees some benefit, if you want to maximize efforts, you should focus on a 3 day full body routine. Muscle Protein Synthesis (MPS) occurs over a 36 to 48 hour period, so hitting the muscles every 2 or 3 days is optimal for muscle gains.
This is why, if you look at all the beginner routines in the link I provided, they are all full body. Full body routines are meant to run for 3 to 12 months based on personal development (albeit, some doing them all their life).
What are your goals outside of just gaining muscle? Do you have areas that you want to improve the most (e.g., butt)?
Yes butt and legs! My original plan was to do a beginners for 3 months and if im ready then to change to a program focused mainlt on legs.
Im def going to checkout the link you provided! About how long would a full body workout be? Mt current program has been taking me approximately 45min to 1 hour. I workout from home!
Ive been taking thinga slow and learning new things... im def eager to find a good program and figure out how to get my daily macros in so i can start tp see results!!! Its def a learning curve!
Look at StrongCurves. Its a book and i believe the workouts are an hour.
Is there a diff between the 5x5 and the bootyful? Would u recommend building muscle n strengthening with full body first n then doing the strong curves or should i just get right into strong curves???0 -
kristilynrivera wrote: »kristilynrivera wrote: »kristilynrivera wrote: »Usually I fill in protein for each meal, then add in vegetables and fill out the rest with snacks until my calories/macros are done.
If those are your actual macro goals your protein is really high. At 100 pounds your protein goal doesn't need to be any higher than 100 grams, and you could probably get away with less.
This is pretty much my opinion as well, but I mostly use fruit instead of veggies. And I also agree on the protein. If anything a range of 90 to 110g should be a solid goal. Also, Id recommend incluing 20 to 30g of fiber for overall health.
The one component that isn't discussed, and this is much more important that hitting the specific numbers, is training. A well-designed progressive overload lifting program, that is based on compound movements is key. So if you do not have one already designed for you, I'd recommend looking at the below link:
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Ive been doing a beginners 3 day split for 3 weeks.. basically focusing a lot on form and slow movements adding weight when i feel comfortable i can execute the movement with proper form. And adding new moves when i feel comfortable. I wanted to take it slow so i wouldnt get overwhelmed and give up.
M: chest and triceps
Db bench press, incline bench press, skull crushers, overhead tricep extensions
T: hiit
W: back and biceps
Stiffleg deadlifts, ez curlbar curls, hammer curls, wide grip pull ups
F: legs and shoulders
Db squats, barbell hip thrusts, db lunges, db standing calves, db military press and db side laterals
Im feeling more and more confident with the moves and really feeling the burn! Does this soubd like a good program for a beginner? My ultimate goal is to build legs ang glutes!
While what you are doing is better than nothing, and you will probably sees some benefit, if you want to maximize efforts, you should focus on a 3 day full body routine. Muscle Protein Synthesis (MPS) occurs over a 36 to 48 hour period, so hitting the muscles every 2 or 3 days is optimal for muscle gains.
This is why, if you look at all the beginner routines in the link I provided, they are all full body. Full body routines are meant to run for 3 to 12 months based on personal development (albeit, some doing them all their life).
What are your goals outside of just gaining muscle? Do you have areas that you want to improve the most (e.g., butt)?
Yes butt and legs! My original plan was to do a beginners for 3 months and if im ready then to change to a program focused mainlt on legs.
Im def going to checkout the link you provided! About how long would a full body workout be? Mt current program has been taking me approximately 45min to 1 hour. I workout from home!
Ive been taking thinga slow and learning new things... im def eager to find a good program and figure out how to get my daily macros in so i can start tp see results!!! Its def a learning curve!
Look at StrongCurves. Its a book and i believe the workouts are an hour.
Is there a diff between the 5x5 and the bootyful? Would u recommend building muscle n strengthening with full body first n then doing the strong curves or should i just get right into strong curves???
You can get right into Strong Curves, it is a great progressive lifting program and you can do it at home as the exercises are very flexible with what you have to work with.1 -
kristilynrivera wrote: »kristilynrivera wrote: »kristilynrivera wrote: »Usually I fill in protein for each meal, then add in vegetables and fill out the rest with snacks until my calories/macros are done.
If those are your actual macro goals your protein is really high. At 100 pounds your protein goal doesn't need to be any higher than 100 grams, and you could probably get away with less.
This is pretty much my opinion as well, but I mostly use fruit instead of veggies. And I also agree on the protein. If anything a range of 90 to 110g should be a solid goal. Also, Id recommend incluing 20 to 30g of fiber for overall health.
The one component that isn't discussed, and this is much more important that hitting the specific numbers, is training. A well-designed progressive overload lifting program, that is based on compound movements is key. So if you do not have one already designed for you, I'd recommend looking at the below link:
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Ive been doing a beginners 3 day split for 3 weeks.. basically focusing a lot on form and slow movements adding weight when i feel comfortable i can execute the movement with proper form. And adding new moves when i feel comfortable. I wanted to take it slow so i wouldnt get overwhelmed and give up.
M: chest and triceps
Db bench press, incline bench press, skull crushers, overhead tricep extensions
T: hiit
W: back and biceps
Stiffleg deadlifts, ez curlbar curls, hammer curls, wide grip pull ups
F: legs and shoulders
Db squats, barbell hip thrusts, db lunges, db standing calves, db military press and db side laterals
Im feeling more and more confident with the moves and really feeling the burn! Does this soubd like a good program for a beginner? My ultimate goal is to build legs ang glutes!
While what you are doing is better than nothing, and you will probably sees some benefit, if you want to maximize efforts, you should focus on a 3 day full body routine. Muscle Protein Synthesis (MPS) occurs over a 36 to 48 hour period, so hitting the muscles every 2 or 3 days is optimal for muscle gains.
This is why, if you look at all the beginner routines in the link I provided, they are all full body. Full body routines are meant to run for 3 to 12 months based on personal development (albeit, some doing them all their life).
What are your goals outside of just gaining muscle? Do you have areas that you want to improve the most (e.g., butt)?
Yes butt and legs! My original plan was to do a beginners for 3 months and if im ready then to change to a program focused mainlt on legs.
Im def going to checkout the link you provided! About how long would a full body workout be? Mt current program has been taking me approximately 45min to 1 hour. I workout from home!
Ive been taking thinga slow and learning new things... im def eager to find a good program and figure out how to get my daily macros in so i can start tp see results!!! Its def a learning curve!
Look at StrongCurves. Its a book and i believe the workouts are an hour.
Is there a diff between the 5x5 and the bootyful? Would u recommend building muscle n strengthening with full body first n then doing the strong curves or should i just get right into strong curves???
You can get right into Strong Curves, it is a great progressive lifting program and you can do it at home as the exercises are very flexible with what you have to work with.
Can i find it online or do i need to buy the book?0 -
kristilynrivera wrote: »kristilynrivera wrote: »kristilynrivera wrote: »kristilynrivera wrote: »Usually I fill in protein for each meal, then add in vegetables and fill out the rest with snacks until my calories/macros are done.
If those are your actual macro goals your protein is really high. At 100 pounds your protein goal doesn't need to be any higher than 100 grams, and you could probably get away with less.
This is pretty much my opinion as well, but I mostly use fruit instead of veggies. And I also agree on the protein. If anything a range of 90 to 110g should be a solid goal. Also, Id recommend incluing 20 to 30g of fiber for overall health.
The one component that isn't discussed, and this is much more important that hitting the specific numbers, is training. A well-designed progressive overload lifting program, that is based on compound movements is key. So if you do not have one already designed for you, I'd recommend looking at the below link:
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Ive been doing a beginners 3 day split for 3 weeks.. basically focusing a lot on form and slow movements adding weight when i feel comfortable i can execute the movement with proper form. And adding new moves when i feel comfortable. I wanted to take it slow so i wouldnt get overwhelmed and give up.
M: chest and triceps
Db bench press, incline bench press, skull crushers, overhead tricep extensions
T: hiit
W: back and biceps
Stiffleg deadlifts, ez curlbar curls, hammer curls, wide grip pull ups
F: legs and shoulders
Db squats, barbell hip thrusts, db lunges, db standing calves, db military press and db side laterals
Im feeling more and more confident with the moves and really feeling the burn! Does this soubd like a good program for a beginner? My ultimate goal is to build legs ang glutes!
While what you are doing is better than nothing, and you will probably sees some benefit, if you want to maximize efforts, you should focus on a 3 day full body routine. Muscle Protein Synthesis (MPS) occurs over a 36 to 48 hour period, so hitting the muscles every 2 or 3 days is optimal for muscle gains.
This is why, if you look at all the beginner routines in the link I provided, they are all full body. Full body routines are meant to run for 3 to 12 months based on personal development (albeit, some doing them all their life).
What are your goals outside of just gaining muscle? Do you have areas that you want to improve the most (e.g., butt)?
Yes butt and legs! My original plan was to do a beginners for 3 months and if im ready then to change to a program focused mainlt on legs.
Im def going to checkout the link you provided! About how long would a full body workout be? Mt current program has been taking me approximately 45min to 1 hour. I workout from home!
Ive been taking thinga slow and learning new things... im def eager to find a good program and figure out how to get my daily macros in so i can start tp see results!!! Its def a learning curve!
Look at StrongCurves. Its a book and i believe the workouts are an hour.
Is there a diff between the 5x5 and the bootyful? Would u recommend building muscle n strengthening with full body first n then doing the strong curves or should i just get right into strong curves???
You can get right into Strong Curves, it is a great progressive lifting program and you can do it at home as the exercises are very flexible with what you have to work with.
Can i find it online or do i need to buy the book?
The book is a fantastic resource (especially if you need to sub in exercises, it has an entire index of alternates), but you can find the workouts on PDF online for free0 -
kristilynrivera wrote: »kristilynrivera wrote: »kristilynrivera wrote: »kristilynrivera wrote: »Usually I fill in protein for each meal, then add in vegetables and fill out the rest with snacks until my calories/macros are done.
If those are your actual macro goals your protein is really high. At 100 pounds your protein goal doesn't need to be any higher than 100 grams, and you could probably get away with less.
This is pretty much my opinion as well, but I mostly use fruit instead of veggies. And I also agree on the protein. If anything a range of 90 to 110g should be a solid goal. Also, Id recommend incluing 20 to 30g of fiber for overall health.
The one component that isn't discussed, and this is much more important that hitting the specific numbers, is training. A well-designed progressive overload lifting program, that is based on compound movements is key. So if you do not have one already designed for you, I'd recommend looking at the below link:
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Ive been doing a beginners 3 day split for 3 weeks.. basically focusing a lot on form and slow movements adding weight when i feel comfortable i can execute the movement with proper form. And adding new moves when i feel comfortable. I wanted to take it slow so i wouldnt get overwhelmed and give up.
M: chest and triceps
Db bench press, incline bench press, skull crushers, overhead tricep extensions
T: hiit
W: back and biceps
Stiffleg deadlifts, ez curlbar curls, hammer curls, wide grip pull ups
F: legs and shoulders
Db squats, barbell hip thrusts, db lunges, db standing calves, db military press and db side laterals
Im feeling more and more confident with the moves and really feeling the burn! Does this soubd like a good program for a beginner? My ultimate goal is to build legs ang glutes!
While what you are doing is better than nothing, and you will probably sees some benefit, if you want to maximize efforts, you should focus on a 3 day full body routine. Muscle Protein Synthesis (MPS) occurs over a 36 to 48 hour period, so hitting the muscles every 2 or 3 days is optimal for muscle gains.
This is why, if you look at all the beginner routines in the link I provided, they are all full body. Full body routines are meant to run for 3 to 12 months based on personal development (albeit, some doing them all their life).
What are your goals outside of just gaining muscle? Do you have areas that you want to improve the most (e.g., butt)?
Yes butt and legs! My original plan was to do a beginners for 3 months and if im ready then to change to a program focused mainlt on legs.
Im def going to checkout the link you provided! About how long would a full body workout be? Mt current program has been taking me approximately 45min to 1 hour. I workout from home!
Ive been taking thinga slow and learning new things... im def eager to find a good program and figure out how to get my daily macros in so i can start tp see results!!! Its def a learning curve!
Look at StrongCurves. Its a book and i believe the workouts are an hour.
Is there a diff between the 5x5 and the bootyful? Would u recommend building muscle n strengthening with full body first n then doing the strong curves or should i just get right into strong curves???
You can get right into Strong Curves, it is a great progressive lifting program and you can do it at home as the exercises are very flexible with what you have to work with.
Can i find it online or do i need to buy the book?
There are PDFs in the link I provided, but for someone new to all of this, the $30 on the book will be invaluable.1 -
kristilynrivera wrote: »Davidsdottir wrote: »kristilynrivera wrote: »kristilynrivera wrote: »Usually I fill in protein for each meal, then add in vegetables and fill out the rest with snacks until my calories/macros are done.
If those are your actual macro goals your protein is really high. At 100 pounds your protein goal doesn't need to be any higher than 100 grams, and you could probably get away with less.
This is pretty much my opinion as well, but I mostly use fruit instead of veggies. And I also agree on the protein. If anything a range of 90 to 110g should be a solid goal. Also, Id recommend incluing 20 to 30g of fiber for overall health.
The one component that isn't discussed, and this is much more important that hitting the specific numbers, is training. A well-designed progressive overload lifting program, that is based on compound movements is key. So if you do not have one already designed for you, I'd recommend looking at the below link:
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Ive been doing a beginners 3 day split for 3 weeks.. basically focusing a lot on form and slow movements adding weight when i feel comfortable i can execute the movement with proper form. And adding new moves when i feel comfortable. I wanted to take it slow so i wouldnt get overwhelmed and give up.
M: chest and triceps
Db bench press, incline bench press, skull crushers, overhead tricep extensions
T: hiit
W: back and biceps
Stiffleg deadlifts, ez curlbar curls, hammer curls, wide grip pull ups
F: legs and shoulders
Db squats, barbell hip thrusts, db lunges, db standing calves, db military press and db side laterals
Im feeling more and more confident with the moves and really feeling the burn! Does this soubd like a good program for a beginner? My ultimate goal is to build legs ang glutes!
While what you are doing is better than nothing, and you will probably sees some benefit, if you want to maximize efforts, you should focus on a 3 day full body routine. Muscle Protein Synthesis (MPS) occurs over a 36 to 48 hour period, so hitting the muscles every 2 or 3 days is optimal for muscle gains.
This is why, if you look at all the beginner routines in the link I provided, they are all full body. Full body routines are meant to run for 3 to 12 months based on personal development (albeit, some doing them all their life).
What are your goals outside of just gaining muscle? Do you have areas that you want to improve the most (e.g., butt)?
Yes butt and legs! My original plan was to do a beginners for 3 months and if im ready then to change to a program focused mainlt on legs.
Im def going to checkout the link you provided! About how long would a full body workout be? Mt current program has been taking me approximately 45min to 1 hour. I workout from home!
Ive been taking thinga slow and learning new things... im def eager to find a good program and figure out how to get my daily macros in so i can start tp see results!!! Its def a learning curve!
If your goal is to build up your butt, then I'd work it more than once a week for sure.
I'm not a beginner, but for example, I lift 5x a week. Two upper body days, two lower body days, and one glute-focused day.
Do u know of a good program similar to yours to do at home? I have a bench, olympic bb, power blocks, bowflex dbs, pull up bar, elliptical..
Theres so much info out there i dont kno which route to go.. i want to find somethinb and stick to it for a solid 3 months and reevaluate..
Strong Curves will get you there.1
This discussion has been closed.
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