6 Post(s)Gender: FemaleGoal: Gain MuscleDate Joined: September 9, 2018
Posted
Hello! I’ve been struggling since I’m working on a club, which requires me to drink alchohol sometimes, so I didn’t get the body that I want. When I discovered the low carb diet, that’s when I got slimmer. But I love carbs, so there was a time that I got explode and ate that carbs that I want. Since then I started to binge sometimes. Now I’m going to gym 4 times a week but I don’t know what to do. can you help me with what program or any tips with my work?
1K Post(s)Gender: MaleGoal: BodybuildingDate Joined: December 12, 1969
Posted
Well there is no easy way. If you drink you will hinder yourself. If you dont stick to your diet you will hinder yourself. fitness and alcohol do not mix.
Find a diet that balances carbs, fat and protein. I do not recommend low carbs, just go on a proper diet with a caloric deficit.
MS Athelete / Super Hermanite / SHF
7.1K Post(s)Gender: MaleGoal: BodybuildingDate Joined: August 8, 2008
Posted
@miyusuta Just curious.. what job requires you to drink alcohol? Surely even though it's on offer, you can still say 'no thanks'?
Anyway, I would say to keep your carbs low-ish if you're aiming to lose fat, but not super low. About 150g is reasonably low. Maybe 100g minimum. But if you're getting to the point where you're going so low you end up binging, maybe you're simply not eating enough food overall. Might need to increase your fats for example to keep you satiated.
What are your current macros? And what's your goal? Fat loss or muscle gain? Then we can give you a recommendation for a program too 😊
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6 Post(s)Gender: FemaleGoal: Gain MuscleDate Joined: September 9, 2018
Posted
Now, I’m drinking just once a week with around 1-2ounce of whisky..
That’s 1 more I wanna ask. I still have a bit of fats around my midsection, so do I need to lose fat first or build muscle? I still have 22% body fat. I’m 160cm and my current calories are 1,400
my current macros are:
50% carbs - 175g
30% protein - 105g
20% fat - 31g
I’m taking most of my carbs (oatmeal, rice) in the morning - afternoon and just eating vegetables at night.
7.1K Post(s)Gender: MaleGoal: BodybuildingDate Joined: August 8, 2008
Posted
22% body fat is relatively lean for a female. I would say it's more a matter of manipulating your macros a little bit.
Are you getting at least 1.2g - 1.5g protein per pound of lean body weight?
Have you thought about cutting back on the carbs a bit? Aiming more for a 100g - 130g range? (Which would also mean increasing your fats).
Are you new to training?
And does 1400 calories have you in a deficit?
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6 Post(s)Gender: FemaleGoal: Gain MuscleDate Joined: September 9, 2018
Posted
Thanks for the reply!
I’m just taking the amount of protein that I’ve listed above. My current weight is 48kg, so I think I couldn’t reach that..
I haven’t tried cutting my carbs, since I’m a newbie to this, also I’ve been lifting for about 3 months.
7.1K Post(s)Gender: MaleGoal: BodybuildingDate Joined: August 8, 2008
Posted
@miyusuta Well you're at 1g per pound of bodyweight which is good. You're eating above 1.2g protein per pound of lean body weight which is perfect!
If you're new to training, and you're already relatively lean, you probably want to focus on a small surplus rather than a deficit so you can build some muscle, which I see is your goal. You'll possibly even get a little leaner while you're at it! Cutting carbs could help with that!
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6 Post(s)Gender: FemaleGoal: Gain MuscleDate Joined: September 9, 2018
Posted
Thank you Scott! I’ll try to apply your advice in my diet! ðŸ˜
7.1K Post(s)Gender: MaleGoal: BodybuildingDate Joined: August 8, 2008
Posted
@miyusuta Happy to help! Post again if you need anything else 😊
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