Fat Loss/Muscle Gain Diet Tips?

[jch254]

Hi guys, I decided to join up after having browsed around quite a bit on here and other sites. I was wondering if anyone could possibly give me a wee bit of advice on my diet. I currently weight around 89KG and am around 186CM. I used to carry quite a bit of fat but it is slowly going away, but am not yet at the point where I have a visible six pack etc.

I currently eat as follows:

Meal 1: 1/3cup Oats and 1/2 tin fruit <---

Meal 2: Protein Shake (with trim milk) - PVL Whey Maxx (24gm protein)

^^ Should I add eggs here?

Meal 3: 185gm Tuna, 1 cup white rice and 1 cup veges.

Meal 4: 4 egg white and trim milk omlette <--- Should I add more eggs?

Meal 5: Dinner, depending on what flatmates cook, usually meat and veges

Post workout protein shake (with water)

I also drink 3-4 cups of green tea per day along with 3 fish oil tabs spread throughout the day, I try to drink quite a lot of water as well.

I haven't lost or gained any weight in two weeks, not sure if it's coz I'm building muscle and losing fat or what...

I currently work out 5-6 days per week,

Monday - Chest/triceps, Tuesday - Back/biceps, Wednesday - Legs, then repeat, usually having Sunday off,

Could you guys please give me any tips on how I can improve this diet to lose more fat and gain some more muscle definition, and bulk up!

Any help will be greatly appreciated, thanks a lot. Lovin' the site!

[Luigi]

fat loss.eat less, exercise more

muscle gain.eat protein, lift weights

[bignodz]

eat more, try mixing your program around a bit I notice you do triceps the same day as bench, try doing biceps after bench and triceps after back you should notice big gains and will shock your muscles into growing

[muscle99]

Hi guys, I decided to join up after having browsed around quite a bit on here and other sites. I was wondering if anyone could possibly give me a wee bit of advice on my diet. I currently weight around 89KG and am around 186CM. I used to carry quite a bit of fat but it is slowly going away, but am not yet at the point where I have a visible six pack etc.

I currently eat as follows:

Meal 1: 1/3cup Oats and 1/2 tin fruit <---

Meal 2: Protein Shake (with trim milk) - PVL Whey Maxx (24gm protein)

^^ Should I add eggs here?

Meal 3: 185gm Tuna, 1 cup white rice and 1 cup veges.

Meal 4: 4 egg white and trim milk omlette <--- Should I add more eggs?

Meal 5: Dinner, depending on what flatmates cook, usually meat and veges

Post workout protein shake (with water)

Hi mate,

In regards to your weekly schedule, do you find there is ample time for muscle recovery & growth? This is just what I think. If you have recently begun lifting, train 2-3 days per week with each workout consisting of one exercise for each muscle. If you have been training a while then try this: train each muscle once per week allowing 7 days for each muscle to recover & grow, but hit that muscle with 3-5 different exercises

I also drink 3-4 cups of green tea per day along with 3 fish oil tabs spread throughout the day, I try to drink quite a lot of water as well.

I haven't lost or gained any weight in two weeks, not sure if it's coz I'm building muscle and losing fat or what...

I currently work out 5-6 days per week,

Monday - Chest/triceps, Tuesday - Back/biceps, Wednesday - Legs, then repeat, usually having Sunday off,

Could you guys please give me any tips on how I can improve this diet to lose more fat and gain some more muscle definition, and bulk up!

Any help will be greatly appreciated, thanks a lot. Lovin' the site!

Hi mate,

This is just what I think. If you have recently begun lifting, train 2-3 times per week, full body workout hitting each muscle with one exercise. If you been training for over 6 months, step it up to training each muscle once per week with 3 - 6 different exercises. Research 4 - 5 day split routines.

Focus on either building muscle or losing fat. A online calorie calculator will give you a starting point of your calorie needs. Divide this over 5 -6 meals per day (like your doing) & aim for 1g of protein per pound of body weight per day.

Building muscle = lifting weights, protein, slight calorie excess, rest.

Lose muscle = Lifting weights, protein, calorie deficit, lots of cardio

[Guest]

Nice one talk on the fat loss and the tips share here are also the best one's....

I think that by this one conversation many of the member's got much better advices and help about the fat loss and diet also.....

[mike27]

im on 89-90kg too

looking at ur diet, you'll need to eat more!! especially since ur training 5-6 days a week

i take it you've been weight training for more than 12months?

if not... why do u train 5-6days a week?

definatly more complex carbs with ur diet and good fats

loose the protein shake/meal at meal 2 and replace with complex carbs,lean protein and some good fats

so ur dinner meal is the meal you have before heading to the gym?

this is an important meal and shud contain complex carbs and lean protein too. 2hrs pre-gym

all of the above for weight gain

if u want to loose weight you need a slight calorie decifit. 200-500 cals per day

keep the heavy weights to retain muscle. do some HIT cardio on non-weight days

[jch254]

Cheers for all your tips guys. I've done a lot of searching around and taken on board your advice. I'm trialling a calorie deficit diet to lose weight whilst keeping up my weight training. I have been lifting for well over a year now with very little cardio, I've changed that now and am running 4-5 times a week for 5KM (about 22min) which burns about 400 cal, I've also changed my weight training program into a 5-day split which I feel will work better for me. Based on the 5-day split here: http://www.bodybuilding.com/fun/wotw94.htm

My main goal right now is to lose fat and get ripped, I've always had a bit of a gut on me and never had a flat stomach or visible abs. So hopefully with this diet and increased cardio I will see some results. Once I'm done cutting, I'll start eating more food and start a bulking phase. Hopefully all goes to plan!

Does anyone know anything about BCAAs? That link above suggests that "Because 5-day splits can fatigue a muscle group relatively quick, consume BCAA's and recovery shakes to replenish the body's glycogen supply during mid-workout" - would this be recommended? Would something like this be helpful?

http://www.bodybuilding.co.nz/bcaa-capsules.html

Thanks again for your help.

Jordan