Diet help??Add muscle lose fat

[mrpower]

I seem to be at a platue, I'm training intense and not gaining muscle or losing fat! My daily intake is: Prot= 210 Carbs 130 Cals 1980 I currently weigh 175 with 9% body fat I'm 5'11" 38 yrs old Can anyone offer me any advice?

My current diet: 7am 1 cup oatmeal, 6 egg whites
10 am 2 scoops muscle provider protein
1pm tuna & small sweet potato
3 pm 2 scoops prot
5:30pm Lean meat and 2 cups veg's
8pm 2 scoops prot

Supplements 3 mass aminos and 3 liver tabs with meals
Mct oil and multi vitamin in morning along with glutamine. Thanks!!

[SwoleCat]

What is your goal????

I see NO fat in your diet aside from the MCT supplementation, not ideal in either scenario.

~SC~

[mrpower]

My goal is to gain muscle and tighten up my mid section (i can pinch a couple of inches on my sides and lower back, you can barely see my abs. I do eat stak two times per week, should I add some heavy whipping cream to my prot? Am I getting enough protein? Thanks!!!

[novastepp]

if youre trying to gain muscle i dont think you are eating enough. try snacking with almonds or adding extra virgin olive oil to a sald. you need calories and like Swole said you are consuming extremely small amounts of fat. weight will come off with diet, dont try and lose weight when trying to bulk up... kinda like screwing for virginity...

[niXon)(]

IMO up the carbs and add a little fat, EFAs.

[mrpower]

I will try these, I thought it might be too low in fat and carbs, but you get it in your head that "I don't want to put on more fat" and you get afraid to step up the diet. Ok, how much more fat? Carbs? Calories? and where in my day should I add them? Thanks!!!!