Skinny Fat dude wants to get jacked.

[Broskiy]

Hey everyone I am new to the forum. I was wondering if someone can help me with a diet plan. I am unsure of what to do as I am sitting at 20ish% bodyfat and I don't have lots of muscle, so should I cut or bulk, or what should I do diet wise. Thank you very much.

My stats are:
-18 y/o
-175 Lbs
-5'10
-20ish% Bf.

My goal:
To pack on as much muscle as possible.

[gbrice75]

Drop the bodyfat, 100%, without question.

[Broskiy]

gbrice thanks for the advice. How much weight do you think I should drop down to be 10-12%?

[Sgt. Hartman]

20lbs of pure fat loss = 9.5%

15lbs of pure fat loss = 12.5%

Pretty impossible to lose body fat w/o losing any LBM though.

[SlimmerMe]

^^^ could you elaborate a bit here please....thanks

[Broskiy]

Thanks for the reply's. Can anyone help me set up a diet.

[SlimmerMe]

Need to read some stickies and other threads and then come up with a proposed diet. Then the members can review it for suggestions. Nobody will create a diet for you since we do not know what you will eat nor potential allergies. So it is best to find foods you know you will eat and then make a plan.

Gotta be patient. Once you get it down, it works like magic!

[Broskiy]

Alright I'm back from vacation and ready to get the ball rolling again.

How does this diet look for far? Any changes I should make?

Meal 1
3 whole eggs
3 egg white
1 Whole grain toast
1 black instant coffee
1 tsp sugar

Meal 2
1 banana
1 peach
1 scoop whey protein shake

Meal 3
2 Whole grain bread
1 can of tuna
1 cup of Oatmeal

Meal 4
1 banana
1 peach
1 scoop whey protein shake

Meal 5
1 cup Brown Rice
1 cup Mixed frozen Vegetables
1 large piece of chicken breast

Total Cals: 2147
Total Fat: 40g
Total Carbs: 248g
Total Protein: 201g

My goal is to drop down to 10-12% range so that I can start putting on clean mass.

[army_cobra]

Cut down on carbs and add more protien. Carbs are good for energy but they can also kill you. Try 60/20/20%, protien,carbs,fat. There are better people on here to help but that should get you going. When do you workout?

[ANIMAL]

try to stay away from the fruit if you're looking to cut down.

In your breakfast, you have 14g of fat just from the whole eggs. Why not try more egg whites (since it will up the protein and not add fat or carbs). Instead of that 1 slice of toast, do 1/2 cup of oats. I'd cut the whole eggs out or do 1-2. Throw in a scoop of whey protein as well.

[army_cobra]

agree and egg whites only is the way i would go

[gbrice75]

agree and egg whites only is the way i would go

Don't get too carried away with this idea - whole eggs are a great protein source, and the yolk is FULL of nutrients. Think about it - does the baby chick grow in the white, or the yolk?

Having said that, the protein to fat ratio with whole eggs isn't so great. I usually go with a 3 or 4:1 - i.e. 3 or 4 whites to 1 whole egg.

Bottom line - if you can fit the fat into your daily macro allotment, go for it.

[Broskiy]

Does this look better? The corrections are in red and I cut out some fruit.

Meal 1
1-2 whole eggs
5 egg whites
1/2 cup Oatmeal
1 black instant coffee
1 tsp sugar

Meal 2
1 banana
1 scoop whey protein shake

Meal 3
2 Whole grain bread
1 can of tuna
1 cup of Oatmeal

Meal 4
1 peach
1 scoop whey protein shake

Meal 5
1 cup Brown Rice
1 cup Mixed frozen Vegetables
1 large piece of chicken breast


Any other suggestions?

[ANIMAL]

break it down to macros. lacking protein just from looking at it.

[gbrice75]

^^^ this (re: macros) - and where does the workout fit in?

[oscarjones]

Agreed need to definitely eat a few egg yellows for a more complete amino base.

Try a 50%/25%/25% ratio too if you wanted.

That's a lot of protein and fat meals right there. Easy to prepare and eat.

You could add green salads topped with nut/seed butter/oils for the healthy omega fats, but I would def recommend fish oil for ratios sake.

You should feel hungry while cutting, so expect that!