Advice on diet

[mg1228]

Need some help with diet--new to this. Im 33 5'11 174 pounds bf is around 13-14% (can see top 4 abs). Trying to get to under 10% and add 8 to 9 pounds of muscle. Diet previously was basically eat somewhat smart no junk food but basically ate what I wanted also bmr is about 2900 tdee used 1.6
Here is my diet
meal 1- shake 3/4 cup oats with 1/2 cup skim milk cal 525 pro 61 ca 55 f 4.5
workout
pwo shake w banana along w some simple carbs ie 10oz gatorade oatmeal cookie
meal 3- 8oz chicken breast w cup brown rice cal 436 pro 51 ca 45 f 7
meal 5- 1 cup oats w 1 cup skim cal 380 pro 18 ca 65 f 6
meal 6- 8oz chicken breast or 8 oz sirloin or filet w 1 cup brown rice and salad fat free italian cal 536 pro 55 ca 45 f 7 (filet or sirloin add 18g fat)
meal 7- shake 2 sc whey/casein mix w 1tsp flax seed cal 530 pro 48 ca 28 f 24
total cal 2407 pro 233 ca 238 f 49 not including pwo shake cal 350 p48 c6 f 2
workout m/w/f this is a workout day--tues/thurs/sat cardio is 6 interval sprints at 60 sec. walk 2 min. elliptical--no pwo shake on cardio days or sun. Any advice is appreciated--

[FireGuy]

You are not going to add 8-9 lbs of muscle at 2400 calories a day. I would suggest more in the 3000-3300 range to start with.

[mg1228]

Maybe just stay at 174 and get to 10% bf

[nails4me2]

sprints are pointless for cardio unless you are training for some kind of sport...you would be better off doing the eliptical or running on treadmil..sprints will actually make you burn small amounts of muscle

[FireGuy]

Maybe just stay at 174 and get to 10% bf

That's going to require to to lose 6 lbs of fat and gain 6 lbs of muscle and guess what,,,,,,you are not going to gain 6 lbs of muscle on 2400 calories.

[mg1228]

Thats kind of why Im asking for advice--

[FireGuy]

Thats kind of why Im asking for advice--

Did you ready post #2, second sentence?

[mg1228]

If my diet is clean will I still lose bf at those calories?---thanks for helping--basically want to lean out my midsection--but I didnt really want to weigh 165--kind of want a six pack--can see top 4 now but there is still some fat on top of them

[FireGuy]

Building muscle and losing fat at the same time is tough, especially if you are natural. You need to keep the calories high, using the correct ratio of macros and do a large amount of low intensity cardio. The calorie range I gave was a guestimate so you could get a starting point. You need to get body comps so you can monitor your progress.

[Rockstar1990]

Building muscle and losing fat at the same time is tough, especially if you are natural. You need to keep the calories high, using the correct ratio of macros and do a large amount of low intensity cardio. The calorie range I gave was a guestimate so you could get a starting point. You need to get body comps so you can monitor your progress.

Yep he is right to gain muscle you need a calorie surplus to gain muscle, to loose fat you need a calorie deficiency(not horrible though) thats why you cut carbs when tryin to loose fat. If you eat really clean and only eat simple carbs for you PWO then you should have a very minimal fat gain.

[mg1228]

Little fat gain but probably no fat loss?

[Rockstar1990]

Little fat gain but probably no fat loss?

the thing is if your trying to build muscle you need calories so youll gain a little bit of fat if dieting properly but the thing is when you gain more muscle you can burn fat easier because it requires more fuel for bigger muscle so when you cut to you calories you can burn the fat quicker and more efficient

[mg1228]

If i drop into the 160's thats fine--just want midsection to be rippped--does above diet seem it will work for that--will worry about muscle this winter---thanks guys