Hey.
I’m planning to start the journey on October 11th. Needed some guidance/review to fill in the parts that I might have missed? (PS: Cut or bulk first?)

VITAL STATISTIC
Gender: F
Age: 19
Weight: 55.5kg
Height: 156.5cm
Others: I have asthma?
---
Aim: Like every female's dream, abs.
—————

#1 - CUT PHASE

(i) [b]Supplements:
-Hydrolyzed whey protein
-Multivitamin & minerals
-CLA
-L.Carnitine

(ii) Diet plan:
*Haven't have a final plan on this yet because I haven't check my schedule so I couldn't seem to determine my actual activity factor for my TDEE? Does that make sense?
Anyway, it will be roughly like this.

>1st meal (around 7AM - 8:30AM): 3 egg whites + 1 yolk, 1/2C oatmeal, 1/2C veges and/or fruits.
>2nd meal /or/ Pre-Workout (around 9:30AM - 11AM): Homemade oatmeal protein bars.
>3rd meal (around 12:30PM - 2PM): Grilled/baked/steamed chicken, 1/2C brown rice, 1C veges.
>4th meal /or/ Pre-Workout(around 3PM - 4:30PM): 1/3C oatmeal, 1 serving of banana, 2 tbsp dried fruits+nuts.
>5th meal (around 7PM - 8:30PM): Grilled/baked/steamed chicken, 1C veges.

>>Post workout (Taken 15-45mins after workout, either before having 3rd and 5th meal): Whey protein.
>>>Drinks that I consume: HL chocolate milk, BOH's green tea, fresh fruit juice, plain water. That's it.

(iii) Workout plan:
**Planning to be active for 3-5 days, rest day on Tuesday/Wednesday/Saturday/Sunday.

-1st & 2nd week: LISS 40 minutes.
-3rd week: Medium intensity cardio for 30 minutes.
-4th week onwards: HIIT 15 minutes.

—————

#2 - BULK PHASE

(i) Supplements:
-Hydrolyzed whey protein
-Multivitamin & minerals
-Fish oil
-BCAA
-Creatine
-Casein

(ii) Diet plan:

Rough diet plan:
@ High carb days
>1st meal (around 7AM - 8:30AM): 5 egg whites, 3/4C brown rice, 1/2C veges and/or fruits.
>2nd meal /or/ Pre-Workout (around 9:30AM - 11AM): 1/2C oatmeal, 1 serving of banana, 2 tbsp dried fruits + nuts.
>3rd meal (around 12:30PM - 2PM): Grilled/baked/steamed chicken, 3/4C brown rice, 1C veges.
>4th meal /or/ Pre-Workout (around 3PM - 4:30PM): 1/2C oatmeal, 1 serving of banana, 2 tbsp dried fruits + nuts.
>5th meal (around 7PM - 8:30PM): Grilled/baked/steamed chicken, 1C veges.

>>Post workout (Taken 15-45mins after workout, either before having 3rd and 5th meal): Whey protein.
>>Before sleep (around (10PM - 11PM): Casein protein.
>>>Drinks that I consume: HL chocolate milk, BOH's green tea, fresh fruit juice, plain water. That's it.

@ Low carb days
*Probably completely cut carbs off my diet and replace with higher combo of protein and fats.

(iii) Workout plan:
**Planning to be active for 4-6 days, rest day on Monday/Wednesday/Saturday. No idea on this yet. Help.

This post has been edited by 1CEQUEEN: Sep 21 2015, 11:24 PM

Thanks for the advices! But I'm quite confuse here.. I thought "bulking" means putting on muscles? Thus, muscles = toned?
Looks like I've been wrong all this time. lol