My new ' lose fat while gaining muscle diet '

[f.batista]

7am- 2 whole eggs+3 egg whites
half serving of rolled oats...................total 30g protein, 36 carbs, 8g fat

9.30am - beef or chicken(tuna in emergency)
sweet potato................................total 35g protein, 41g carbs, 8g fat

1pm - canned tuna
1/3 serving rolled oats(2 tbs ground ) flax seed
some veggies.....................................total 30g protein, 25g carbs, 3g fat

3.30-4pm - protein blend...............................total 25g protein, 5g carbs, 3g fat

6-7pm - lean beef or chicken
some veggies....................................total 30g protein, 6g fat

9-10pm- protein blend
olive oil.....................................total 25g protein, 5g carbs, 4g fat

so total daily will be 175g protein, 112g carbs, 32g fat

-on workout days i took sweet potatoes pre workout and pre workout drink(occasional)
-post workout will be whey+banana+creatine


i need to add some 600-700 calories somewhere so please help me out

[BrysZ]

I agree...depending on your body weight you need to add 600-700 calories of protein...IMO

[cerealkiller326]

What is your weight and BF %? I think if we knew that we can better critique your diet for your goal.

[f.batista]

i'm 5'7",165lbs and 16-17%bodyfat....

[POPS]

7am- 2 whole eggs+3 egg whites
half serving of rolled oats...................total 30g protein, 36 carbs, 8g fat

MAKE IT 6 WHITES


9.30am - beef or chicken(tuna in emergency)
sweet potato................................total 35g protein, 41g carbs, 8g fat

I PERSONALLY THING THAT 3.5 HOUR IS TOO MUCH OF A GAP BETWEEN THESE 2 MEALS


1pm - canned tuna
1/3 serving rolled oats(2 tbs ground ) flax seed
some veggies.....................................total 30g protein, 25g carbs, 3g fat

3.30-4pm - protein blend...............................total 25g protein, 5g carbs, 3g fat

6-7pm - lean beef or chicken
some veggies....................................total 30g protein, 6g fat

9-10pm- protein blend
olive oil.....................................total 25g protein, 5g carbs, 4g fat

so total daily will be 175g protein, 112g carbs, 32g fat

-on workout days i took sweet potatoes pre workout and pre workout drink(occasional)
-post workout will be whey+banana+creatine


i need to add some 600-700 calories somewhere so please help me out

Your food choices are good but we need macros. I would safely guess that your cals should be anywhere between 2100 and 2600 per day and based on your p/c/f your way too low. I made a few recc in bold.

But get those macros and calories for each menu and we'll set you up....

[Damienm05]

Good advice from Pops. I'd add another meal in there with 30g protein and 30g carbs to close the gap and get your macros looking decent. I'd also add 12 fish oil capsules daily, 2 with each meal.

[f.batista]

yes i do target about 2500 cal per day...do you mean 12g of good fats?i usually just add ground flax to my oats and shakes exept post wo shake...is 3.5 too long?what about 3 hours?i got tight schedule at day so will try to fit them in...about the egg thing will make it 6 whites..

should i reduce my calories intake on non workout days?i want to gain muscle but i also want to lose few % of my fat badly....get to 12-13% and i will be very happy......

[gbrice75]

yes i do target about 2500 cal per day...do you mean 12g of good fats?i usually just add ground flax to my oats and shakes exept post wo shake...is 3.5 too long?what about 3 hours?i got tight schedule at day so will try to fit them in...about the egg thing will make it 6 whites..

should i reduce my calories intake on non workout days?i want to gain muscle but i also want to lose few % of my fat badly....get to 12-13% and i will be very happy......

Fish oil would be a much better choice over flax.

3.5 hours is a bit long if you follow the generally accepted rule of thumb which is 2.5 - 3 hours between meals. I do 3 hours.

On non workout days, my calories are reduced automatically by eliminating the PWO shake - which is upwards of 500 calories for me.

[f.batista]

ok so basically on non workout days i would just follow the above plan and add another meal with 30g protein and 30g carbs?without the pre wo meal & post wo shake...it will be like roughly 2000cal...

[POPS]

ok so basically on non workout days i would just follow the above plan and add another meal with 30g protein and 30g carbs?without the pre wo meal & post wo shake...it will be like roughly 2000cal...

If you're pressed for time in the late morning have a shake with oats. As for your preworkout meal you still need to eat, just make it a regular meal instead of the shake.

Maybe bump up your cardio and/or twice per day to work on that belly fat...

[f.batista]

dont worry i always make sure i eat before workout,usually sweet potatoes so i think about changing it once in a while....about cardio now i'm doing some plyo at home30-40 minutes,quite intense though,burned quite a lot of calories,by p90x..
thanks for opinions...

[f.batista]

ok i know timing is very important about diet...and i usually finished my workout at 7pm,got home at 7.30 and immediately drink my protein shakes(48g protein),and for my carb source i'm using 1 cup of oatmeal with low fat milk..when i finished all those it's already 8pm....i'm usually go to bed at about 9.30pm...how to fit another meal into this timing?before bed i normally will drink 1 cup of low fat milk...or should i fit another meal at the day to reach my daily calories intake?

[gbrice75]

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