I want to add muscle while losing bodyfat %, if possible.
It's possible to do this, but very slowly. Basically you want to do a body recomp - slowly add lean mass while maintaining or reducing bodyfat. My suggestion is to eat above maintenance by 200 calories or so, and then create a caloric deficit (sub maintenance) with lots of cardio. You don't have much fat to lose, that's the good thing.
Weigh 189 today, another forum member guessed 18% bodyfat based off
my new member posting picture.
Morning - one half cup oatmeal (Quaker oats), four eggs fried in butter, eat one of the yolks, tea with a little 2% milk in it, no sugar
Not enough protein. Try 1 whole egg, 6-8 whites. If you can't stomach all the whites, you can do a small whey shake and half the amount of eggs. Consider bumping oats up to 1 cup - 1st meal of the day is important to get some good complex carbs in. No big deal on the milk if it's just a few drops, but if you wanna go hardcore, make it skim. I actually use fat free half and half.
10:00 - banana and two scoops of GNC 100% Whey Protein mixed with water
Unless this is your PWO meal, drop this and eat real food here. Shakes are supplements, not meal replacements. Do 4-6oz lean protein (chicken, white fish, etc). It's tough to advise whether to add carbs or fats to this meal (not both together though) because I don't know where your workout fits into this schedule. Drop the banana - check the current thread titled 'bananas' for a good explanation.
12:00 - usually a roast beef sandwich (Boar's Head, yum!) with Boar's Head Extra Sharp Aged Cheddar on a multigrain bread with a little mayo and mustard, an apple, sometimes carrots, sometimes a few whole wheat crackers. If I am out and about and cannot pack a lunch I may try to grab a Chik-Fil-A Chargrilled Chicken Garden Salad and unsweet tea
Everything you wrote above is garbage as far as a BBing diet is concerned. Pack yourself a lunch, it's not tough. Most of us cook in bulk one day on the weekend, store in tupperware, and then just grab and go each morning. I carry a cooler around all day. Again, 4-6oz lean protein, and either complex carbs or a bit of healthy fats here
3:00 - two more scoops of the whey
Same critique as 10am meal
Anywhere between 6 and 8 p.m. - One boneless skinless chicken breast, peas, and a beer
Glad to see real food. One might not be enough, you'll need to start weighing your food if you're serious about this. Get a food scale ASAP, it's your best friend. i couldn't live without it. Get a better veggie then peas - they're high in sugar. Go with broccoli, asparagus, brussell sprouts, spinach, cauliflower, etc. Drop the beer - sorry man, I like my beer too but it has no place on a diet with your goals in mind
Before bed - 20 almonds and a beer, sometimes substitute water . . .
useless meal without protein - and right before you fast all night? Mistake. Full fat cottage cheese, lean beef, or a casein shake is acceptable here. 20 almonds might be a bit much - whatever a serving is is fine. Drop the beer for sure.
Well?
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Originally Posted by rossapplecart
