I have been doing almost no cardio except a 10 minute warm up prior to lifting. If I do cardio its a 10 to 15 min HITT session of jump rope and sprints. I do a 4 day split with my weight training, with lots of compound movements in each session.
On the food list, I'm already eating all but the olives and avacados, I dont use whole milk, use 1% milk in shakes, cereals, any bread I eat is whole wheat, I eat potatoes during the day, sweet and white. Brown rice, lots of veggies and lean meat.
I have a very good appetite, I eat every 2 hours sometimes more, this week, I can eat and be starving again 5 mins later, lol. Right now I think I'm barely maintaining.
Here is what I've had so far today.
breakfast 1 full serving of oatmeal w/tbs PB
snack- protein shake w/ water
snack- about 2 handfulls of dry roasted peanuts
lunch- large boneless chic breast w/ about 3 cups greenbeans
snack- yogurt fat free
when I get home I will fix another protein shake/ do 1/2 preworkout-1/2 after, then I will have dinner which will be a pork chop and something green and maybe some brown rice
bedtime- casin shake.
I will change this up daily, and do pasta w/chic, or tuna and a potatoe. I'll do omlets for breakfast with ham or chic/add cheese. I have been trying to mix it up a bit. I've even had some ice cream twice this week. Bad girl, lol
Just a bit more background I am 37 years old, no children, I got into lifting after going through 2 knee surgery's in 8 months. I was on crutch's for almost the whole time. I met my BF and current roomate and he got me into it. Before I started lifting I had gained some weight and lost lots of muscle in my left leg (almost have that corrected) I started at 128lbs and 30% bf at 5'3.
Right now I don't mind putting on a little extra if it helps get me where I want to be.
Thanks for the responses, guess I will just keep trying to add a little more food each week and see what happens.