How's my diet? Want to lean bulk well getting rid of some body fat...

[bbweld04]

Looking for advice on my diet. I work in camp so it's very hard to get a perfect diet so I came up with this. Hopefully it's good. My goal is to lean bulk! I want to be jacked and lean! I'm pretty new to this so haven't tried working out all the nutritional facts. Maybe someone can give me a rough guess on how much protien carbs and fat I'm getting? Also total calories? I'll try and figure it out too but maybe if a pro can give me a quick guess I can compare it to whatever I come up with.
My stats are
5'11"
195 pounds
25 years old.
18% body fat approx
In the last 5 months I have slacked on cardio and let my diet go to complete shit. I'm trying to fix this. I got my cardio pretty much back on track now I need help on my diet. I really want to start taking this serious so I can see good results and look good! How long do you think with proper diet and cardio I could drop my body fat to say 12% well maintaining muscle mass? I do cardio 3-4 times a week... I know everyone is probably different but want a approximate number so I can make a goal and time line. Thanks guys here it is!

6:15
5 egg whites
1 whole egg
Cup of cooked oatmeal.
1 scoop iso whey
Glass of skim milk
Glass of orange juice

10:00
Salmon fillet
Little bit of cheese
Raw broccoli

12:00
Chicken breast
Cup of cooked oatmeal
Some sort of fruit
Scoop of iso whey

3:00
Approx a can and a half of tuna
Table spoon of mayo
I pickle
Raw broccoli

5:00
Scoop of iso whey

5:30
Work out
I drink BCAA's during my work out

6:45
Two scoops iso whey

7:30
Whatever meat there serving
Whatever carb there serving
Whatever veggie there serving
Glass of skim milk
Glass of orange juice

9:00
Piece of multi grain toast
Peanut butter
2/3 cup of 2% cottage cheese
Scoop of iso whey
Some sort of fruit

I know it's not perfect but given my circumstances it's the best most lean diet I could come up with. I dont have certain options up here. For instance rarely is there brown rice or yams or any lean carb. I use oatmeal for one of my carb meals.
Is this diet decent or should I try and make changes of some sort? Any feedback is greatly appreciated!
Thanks guys!

[--->>405<<---]

bbweld welcome to the forum man.. ill start out by saying there are alot of guys on here that know alot more than i do but IMO i think u should concentrate on droppn the bf down before worrying about adding muscle.. i think u just need to make sure u hang onto the muscle u have.. in order to add muscle ur gonna have to eat a SURPLUS OF CALORIES which will make it alot harder for u to lose the bf.. once the bf is where u want it then i would suggest concentrating on doing a lean bulk

ill be interested to hear what others have to say about this.. i will in the mean time look at ur proposed diet from a cutting perspective and try to help u out there..

[--->>405<<---]

Looking for advice on my diet. I work in camp so it's very hard to get a perfect diet so I came up with this. Hopefully it's good. My goal is to lean bulk! I want to be jacked and lean! I'm pretty new to this so haven't tried working out all the nutritional facts. Maybe someone can give me a rough guess on how much protien carbs and fat I'm getting? Also total calories? I'll try and figure it out too but maybe if a pro can give me a quick guess I can compare it to whatever I come up with.
My stats are
5'11"
195 pounds
25 years old.
18% body fat approx
In the last 5 months I have slacked on cardio and let my diet go to complete shit. I'm trying to fix this. I got my cardio pretty much back on track now I need help on my diet. I really want to start taking this serious so I can see good results and look good! How long do you think with proper diet and cardio I could drop my body fat to say 12% well maintaining muscle mass? I do cardio 3-4 times a week... I know everyone is probably different but want a approximate number so I can make a goal and time line. Thanks guys here it is!

6:15
5 egg whites
1 whole egg
Cup of cooked oatmeal. WEIGH UR OATS DRY
1 scoop iso whey PROB DONT NEED IT CUZ OF EGG PROTEIN
Glass of skim milk DROP
Glass of orange juice DROP

10:00
Salmon fillet
Little bit of cheese DROP
Raw broccoli

12:00
Chicken breast
Cup of cooked oatmeal MOVE TO PRE W/O
Some sort of fruit DROP
Scoop of iso whey PROTEIN ALREADY FROM CHIKN

3:00
Approx a can and a half of tuna
Table spoon of mayo DROP
I pickle
Raw broccoli

5:00
Scoop of iso whey ID HAVE REAL FOOD PROTEIN AND OATS HERE AND IF U CAN SHOOT FOR 4:30PM

5:30
Work out
I drink BCAA's during my work out

6:45
Two scoops iso whey ADD OATS HERE OR SWEET POTATO IF U CAN GET IT

7:30
Whatever meat there serving
Whatever carb there serving DROP
Whatever veggie there serving
Glass of skim milk DROP
Glass of orange juice DROP

9:00
Piece of multi grain toast DROP
Peanut butter
2/3 cup of 2% cottage cheese THIS IS GOOD
Scoop of iso whey DROP
Some sort of fruit DROP

I know it's not perfect but given my circumstances it's the best most lean diet I could come up with. I dont have certain options up here. For instance rarely is there brown rice or yams or any lean carb. I use oatmeal for one of my carb meals.
Is this diet decent or should I try and make changes of some sort? Any feedback is greatly appreciated!
Thanks guys!

alot of unnecessary wrong kinds of carbs for cutting fat and at the wrong times... while cutting u want to have carbs(oats if thats the only good carb u can get) in meals 1, preworkout,postworkout and thats it... u can have veggies(green fibrous veggies:broccoli,asparagus,spinach) in all other meals .. u wanna drop all fruit and milk! and i love both so i know how u prob feel about that.. ill put ur BMR and tdee under this paragraph along with suggested total daily calories .. we need to know how many days u lift and id up the cardio to 5 days/week in the am before eating anything except u want to take bcaas rite before..

BMR:1037
TDEE:3000

TDEE can estimate a little high and u want to run a deficit from that.. id recommend 2200cals/day.. remember:

1gram carb = 4cals
1gram prot = 4 cals
1gram fat = 9cals

alot of guys start with 40%carbs/40%pro/20%fat

personally i think thats gonna give u way too many carbs.. ive been cutting at 59%pro/18%carb/23%fat with good fatloss and no loss of LBM

once u get ur meals figd out with appropriate macros post it up and well look at it

good luck

[tbody66]

I am absolutely a firm believer in adding muscle to burn fat. You will see better results from a weight lifting program by itself more than a diet by itself or cardio by itself, you will, however, see by far the best results from all three. Muscle burns fat, adding muscle while losing fat is twice the results in half the time, and since you've been out of the gym for awhile you should be able to put muscle back on from your "muscle memory" while burning fat from the diet and adding fasted cardio.

[--->>405<<---]

I am absolutely a firm believer in adding muscle to burn fat. You will see better results from a weight lifting program by itself more than a diet by itself or cardio by itself, you will, however, see by far the best results from all three. Muscle burns fat, adding muscle while losing fat is twice the results in half the time, and since you've been out of the gym for awhile you should be able to put muscle back on from your "muscle memory" while burning fat from the diet and adding fasted cardio.

Agree with this tbody but i was speaking from a diet perspective... if he hasnt been lifting in awhile he should be able to accumulate muscle from "memory" but i think diet wise a cutting diet would be better suited than a bulking diet... ??? he could either eat at maintenance,deficit,surplus and IMO he would be better off eating at a deficit... then once he gets bf where he wants it focusing more on adding muscle...

[--->>405<<---]

im not so sure about the weight lifting by itself to reduce fat... if i lift and thats all i do ill just be a fat guy with muscle hiding underneath that u cant see

[tbody66]

The arguement is only valid if nothing else changes. So if you were eating 3000 cals a diet of poor food choices, no weight training and no cardio and you only changed one of them I say weight training has the best and longest term affect positively on the body and it's composition. Most people tend to eat more calories, un-knowingly possibly, when they begin an exercise program without taking their diet into consideration.

[bbweld04]

Thanks a lot guys! I'm training 4 days a week right now and never really stop the lifting all together just wasnt eating right and stopped doing cardio. Guess I got lazy lost motivation. Anyways keeping my high calories a day and getting lots of protien did build me muscle but because I was getting so much carbs, fats, and calories I built a pretty gross mid section. To be honest I've never had this bad of a gut in my life! I'd say I might even be up around 20% body fat! The reason I'm having so many shakes is I figured if I keep my protien execively high say 300-400 grams a day I could still gain good muscle and cut down on the carbs and fat in hopes of getting rid of some body fat at the same time. I also wanted to keep my calories at a surplus. I figured if I keep the calories at a surplus but eat clean and train properly with proper cardio I could cut some fat well still gaining muscle. Im not sure if that would work but that was my thought process. All that being said if that is a poor approach then I will put my calories at a deficit and cut completely! Really wish I never started eating so poorly in the first place

[bbweld04]

I am curious... Why drop the fruit? I thought fruit was good to have in your diet no matter what? Why does it effect cutting?

[--->>405<<---]

I am curious... Why drop the fruit? I thought fruit was good to have in your diet no matter what? Why does it effect cutting?

when cutting fat u want to keep ur blood sugar as stable as possible so u dont have insulin spikes throughout the day which will cause ur body to wanna store fat.. fruit which i love by the way has fructose in it which makes it not a good carb to maintain stable blood sugar levels.. it tends sometimes to be a topic of debate around here and im no expert but what i DO KNOW is sweet potatoes and oats get no argument from anyone as to whether theyre a good carb to eat.. in my cutting diet i prefer to not be the guinea pig and go for what i know is gonna work the fastest and therefore i stay away from fruit while cutting.. the same goes for milk and ur talking to a man that likes to drink two 32 oz mugs of it every nite with dinner! in 13 weeks of cutting i have only had milk with cheat meals and i still have yet to eat a piece of fruit.. now dont get me wrong im not gonna never eat fruit again im just not gonna eat any until im happy with my bf%...

[bbweld04]

Ah well that sucks... Oh well no more fruit or milk for me

[--->>405<<---]

hey man u gotta pay to play bro! once u get ur bf down and then start the lean bulk some milk and fruit is ok i believe...

[bbweld04]

True that bro. Started my new diet yesterday. Felt hungry all day lol. This will be hard to get use too. Oh well time to drop the gut!