help me loose fat and build muscle

**GAZ2008** · 05-31-2009, 07:53 PM

Hello,

I want to get rid of my flab and gain muscle. Does anyone have any advice on a diet that would help me meet my goals.

24
6ft 4
118 kilos
dont know %bf but fat not ******

i would like to slim down and lower my bf% to start a cycle and gain muscle. Not extreme bodybuilding muscle just not wobbly.

I know the basics. (Vegetables and lean meat) but does anyone have a link or have advice on meal planning?

Also any legal suppliments you recommend. do the "fat burners" really work?

Appreciate any help

**GAZ2008** · 05-31-2009, 07:54 PM

dont know why but r i p p e d was sensored

***T-MOS*** · 05-31-2009, 07:54 PM

great, thanks for posting here, i will make sure they see it for you

there is another BB board with that word as part of its name, so it gets edited out as we don't allow mentioning other boards

**eatrainrest** · 05-31-2009, 08:45 PM

welcome bro,
ALL LINKS, ID WATCH THEM IN ORDER MAKE SURE TO WATCH ALL THE VIDS IN THE 1ST!
those 2 links are the basis of what you need right now, come back with goals, proposed diet with macros (pro, carbs,fat) of all foods, meals, day along with calories. then post up your BMR and your CURRENT diet and that is what we need for a proper critiqe. GL
http://forums.steroid.com/showthread.php?t=323516 ** WATCH ALL DVD VIDEOS FIRST!
http://forums.steroid.com/showthread.php?t=384395 BMR CALCULATIONS

**spywizard** · 05-31-2009, 08:47 PM

it's a fine balance really.. if you get the diet right, the fat will peel off... but afterwards, you will realize you want to be bigger/stronger..

what do you have to do?? eat food.. lots of it.. but the right kind..

at least you posted in the diet forum..

**fit4ever** · 05-31-2009, 08:52 PM

The whole "lose fat and gain muscle" mindset is an oxymoron. You can't do both at once as you're either doing one or the other. Just not at the same time.

**eatrainrest** · 05-31-2009, 08:55 PM

Originally Posted by fit4ever

The whole "lose fat and gain muscle" mindset is an oxymoron. You can't do both at once as you're either doing one or the other. Just not at the same time.

you can do both, i have been for the last 10 weeks.. i logged all my workouts and increasingly gained strength and size and lost body fat.. its abot macro manipulation and eating the right foods at the right times, in the right proportions

**spywizard** · 05-31-2009, 09:08 PM

Originally Posted by eatrainrest

you can do both, i have been for the last 10 weeks.. i logged all my workouts and increasingly gained strength and size and lost body fat.. its abot macro manipulation and eating the right foods at the right times, in the right proportions

Yep, it can be done, i do it as well but man it is all about the food..

and keeping your ego out of your workouts...

**GAZ2008** · 05-31-2009, 09:11 PM

thanks for the responces. ill have a look at the vids.

what have the foods been for you to do both at once? "eatrainrest"

**GAZ2008** · 05-31-2009, 09:12 PM

do either of you use supplement or enhancers? spywizzard + eatrainrest

**eatrainrest** · 05-31-2009, 09:21 PM

Originally Posted by GAZ2008

thanks for the responces. ill have a look at the vids.

what have the foods been for you to do both at once? "eatrainrest"

well once you watch the vids youll have a much better understanding. then once you put up your diet you will get our .02, as of right now its meaningless considering that you dont have anything on the table to critituqe. i eat a bunch of stuff my carb sources-oats, brown rice (sometimes) waxy mazie +trehalose PWO, ezekiel bread

protein-egg whites, london broil, turkey, chicken breast, casein supplement

fats-EFA's-almond oil, walnut oil, extra virgin olive oil, fish oil

Supplements are just taht-THEY SUPPLEMENT a diet...my supplements consist of.

1-creatine monohydrate (when focusing on lean mass)
2-various EFA's
3-casein protein
4-whey protein
5-waxy maze/trehalose

**spywizard** · 05-31-2009, 09:23 PM

even if you do or don't use "supplements" not allowing your body to enter into a catabolic state..

or to allow it to get into starvation mode is a big key component..

imagine busting your butt in the gym.. then realize that for 6 hours of the day your body does not have the energy stores to provide energy, so it uses muscle to do that..

sucks don't it.. learn your body, take oils, flax/fish/nuts for me that is a big part of it..

If you are dropping fat and showing more definition you will look bigger.. but in your mind you will not think so because you may be losing strength..

that's what i was talking about..