Pia Marlen`s Diet and training :)

[PiaMarlen]

Hi Guys !

I`m posting a little info on my diet and training.
My next competition is in late may, so I`m following an "off-season" diet now, till 15th of february. Then I`ll start the competition diet. Now I`m just trying to build some muscles. So I eat lot`s of good nutrition, and train hard. This thread will be about my progression towards my next competition. I`ll post my diets,training,cardio...progression pictures and lot`s of stuff here. Feel free to comment or ask questions

 

[PiaMarlen]

My " off-season diet" :


Breakfast:

Oatmeal: 35 gr.
Whey Tech + Glutamin: 50 gr
Udo`s Choice: 10 gr

Meal 2:

Chicken breast: 150 gr
Pasta: 30gr

Lunch:

Tuna: 150 gr
Onions: 100 gr
carrot: 100 gr
salad: 100 gr
Tomato: 100 gr
Cucumber: 100 gr

Meal 4: (pancake)

Eggwhites: 2
Oatmeal: 25 gr
Whey Tech: 35 gr
Cinnamon + splenda

Dinner:

Chicken breast: 150 gr
Pasta: 30 gr
Salad: 100 gr
Tomato: 100 gr
Onion: 100 gr
Cucumber: 100 gr
Carrot: 100 gr

After work out:

Whey Tech: 50 gr + 33 grams of raisins

Meal 7: (45-60 min after shake)

Tuna: 150 gr
Onion: 100 gr
Salad: 100 gr

Meal 8:

Tuna: 150 gr


Total: 316 protein, 37 fett 123 karb = 2092 kcal

 

[PiaMarlen]

In addition to this, comes all my supplements and vitamins and etc...

 

[JETHRO TULL]

THANKS FOR SHARING THIS INFORMATION, PIA!

IT WILL BE EXCITING TO WITNESS YOUR PROGRESS. INFORMATION FROM TOP ATHLETES SUCH AS YOUR SELF IS WHAT MAKES THIS A GREAT BOARD!

 

[PiaMarlen]

Thanks

I know what works for me, and if it works for others as well,that would be really great ! I`m experimenting a little with carbs and fat right now, to see what difference it does to my body and training. But as mentioned I`m "off-season" till mid february now. Then I have 12 weeks of dieting in front of me. That`s the longest diet I ever had...! I usually use 6-8 weeks. But since I`m trying to build a little more muscles now, I will try a longer diet-periode with more kcal`s, carbs,fat and less cardio. I think that will help me build the mass I need, and help me look healthier and not so '"worn-out2 in the end.

The only thing I CAN promise; is that noone will never, ever see me on stage in bad shape.........

 

[full_belly]

WHERE THE CALS?

THANKS FOR THE PLAY BY PLAY PIA,
BUT I CVOULD NEVER MAINTAIN MUSCLE ON A DIET @ 2090CALS, LET ALONE GROW,... I BELIVE THIS WORKS FOR YOU BUT I WANNA UNDERSTAND HOW. IM DIETING NATURAL RIGHT NOW AT 3200CALS AND CANT IMAGINE 2090, CAN YOUY SHED ANY LIGHT AS TO HOW THIS ROUTINE WKS FOR YOU?
THANKS FULL_

 

[Starkraven]

Hi Pia, how many calories do you eat when leaning out and how much do you weigh when you start the diet?

 

[jerrywear]

Pia we all here like a big actualy huge famely,and we all waching for each other,we all wish you the best in upcoming show,and we all going to wach you getting ready for a show.
and its very nice of you to help others.
good luck

 

[PiaMarlen]

Hi Pia, how many calories do you eat when leaning out and how much do you weigh when you start the diet?

It all depends on how much cardio I do, and how much I weigh when I start on my diet

I guess im on 1200-1400 kcal the days I don`t work out, and about 1600 kcal the days I do my workouts.
I usually weigh about 136 lbs when I`m off-season. But right now I`m heavier than I ever has been before, at 147 lbs !!
But thats`s intentional.. I`m trying to build some muscles here ! Feeling great !

 

[PiaMarlen]

THANKS FOR THE PLAY BY PLAY PIA,
BUT I CVOULD NEVER MAINTAIN MUSCLE ON A DIET @ 2090CALS, LET ALONE GROW,... I BELIVE THIS WORKS FOR YOU BUT I WANNA UNDERSTAND HOW. IM DIETING NATURAL RIGHT NOW AT 3200CALS AND CANT IMAGINE 2090, CAN YOUY SHED ANY LIGHT AS TO HOW THIS ROUTINE WKS FOR YOU?
THANKS FULL_

I have no problem maintaining and building muscles at this intake. But I`m not that big either... I`m 5`4 (166 cm), and weighs about 121 lbs when I`m on stage. My next comp. I hope to be about 125-127 lbs on stage.. But my weight is not what`s most important. What`s important to me, is that I`m shredded and in really good shape

I divide my kcal intake in many small meals as you see (8) ... --And that is working great, because it maintains my metabolism high. I also eat lot`s of protein. 316 grams of quality proteins, for little me.. Many people are very afraid to loose muscles by going low on the kcal intake, but if you do it the right way, it`s no problem. I take a whey proteinshake with glutamin, first thing when I wake up. That`s proteins that the body absorbs fast, after hours of sleeping with no food. I do the same right after training. That`s the only shakes I drink,(1 hour after my post-training shake, I eat a meal) the rest is from foods. Right before I go to bed I eat Tunafish or maybe Chickenbreast. That`s slow proteins for the body to ingest and use while I`m sleeping. This is working great for me I also eat lot ogf glutamin and amino acids.

All of us are different, and what works for me might not work for others... But if some of it does.. That`s great
So ask me questions, and I`ll answer if I can

 

[PiaMarlen]

Pia we all here like a big actualy huge famely,and we all waching for each other,we all wish you the best in upcoming show,and we all going to wach you getting ready for a show.
and its very nice of you to help others.
good luck

I`m so glad if my info can be useful for others as well, because i have learnt a lot from reading on boards like this myself. I hope you will watch my progression, and come with inputs
It helps on the motivation... !! Some days are tougher than others...

 

[jerrywear]

I`m so glad if my info can be useful for others as well, because i have learnt a lot from reading on boards like this myself. I hope you will watch my progression, and come with inputs
It helps on the motivation... !! Some days are tougher than others...

we all going to watch your progress,some days are tougher than others,but that the sport we love so much.
we all going to be there for you.

good luck

 

[Triguy]

how did you come up with the ratio of 37 g of fat & 130 g of carbs? how do most people come up with a ratio of G's of fat & carbs?

 

[maxsupplements]

did you just get the romano "thats what im talkin about" award?!?

hey pia, did you just get into the new muscular development>? the Romano's "Thats what im talkin about" award???