HELP needed with fat lose and muscle gain diet

[kevvy83]

[ATTACH=CONFIG]141150[/Hi guys basically I want to lose fat and gain muscle I dont want to be ripped just want to be around 15-20% bf im not sure what my bf is at the moment I think judgin by some pics i have seen of others I would say about 30%???
I am 29
101kg
6ft

So what I am asking is if I can get the pictures on is if someone can tell me my bf % and then help with my macros and diet plan and dont take any notice of the background in the pic lol

[AnabolicDoc]

Welcome. I think you'll find a lot of helpful advice here on what you're looking for regarding a diet and fitness plan. I'm not nearly as helpful in those depts as some of the other guys here so I'll leave it to them. Just wanted to say that you came to the right place and I think it's great that you're taking the first steps to getting in shape.

[Back In Black]

Yep yep. Post a pic and we can take it from there

[kevvy83]

Hopefully you can see the piture

[Back In Black]

Lets ballpark you at 30%. Do you lift? Do cardio? If so, how much (of each)?

Of course, you'd burn a few calories if you tidied your room

[kevvy83]

Ok cool yeah im just gettin back into training I stopped a year ago due to starting a business but now im so unhappy with my look but yeah I do 1 musclegroup each day
Mon-chest
Tues-back
Wed-legs
Thurs-shoulders
Fri-arms
Sat and sunday off
And I do 30 min cardio after each lifting session I have only started this this week

My eatin is my big downfall I struggle to eat clean I have a MASSIVE sweet tooth especailly at night

[kevvy83]

Ok cool yeah im just gettin back into training I stopped a year ago due to starting a business but now im so unhappy with my look but yeah I do 1 musclegroup each day
Mon-chest
Tues-back
Wed-legs
Thurs-shoulders
Fri-arms
Sat and sunday off
And I do 30 min cardio after each lifting session usually a fast walk/jog on crosstrainer I have only started this this week

My eatin is my big downfall I struggle to eat clean I have a MASSIVE sweet tooth especailly at night

[Back In Black]

Well, I wouldn't do anything too drastic to start, you'd probably drop some quick weight if you just cleaned up your diet by the sound of it.

I'd probably start with 2500cals per day with a macro split of 40/40/20 (carbs/protein/fat). So, 250g each of carbs and protein and 55g fats. Work out a diet plan with those figures and post it up.

I'd drop the arm day and put triceps with delts and biceps with back. You can use the extra day for abs and a longer cardio session.

[kevvy83]

Ok cool I will have a look at a diet and post up asap thanks

[austinite]

Lots of calories can be burned doing laundry!

[MR-FQ320]

I'm gonna copy and paste what I just typed from another thread of this type.

You could do a number of things to get to where you want to be. Bulk in winter and cut in summer. Carb cycle so you bulk the first part of the week and cut the second. It you could look into Intermittent fasting- bulk one half of the day and cut the other half. I suggest you educate yourself in all three dieting techniques, pick one, work out your food stuffs and macros and stick to it for at least 13 weeks.

[warlockjmr]

I would suggest swapping out isolation exercises for compound movements. I had some good results with complexes but they are killer!

[kevvy83]

Ha thats her job to sort the washing out, is there anyone with a diet plan they could post so I can get an idea of the kind of things I should and can be eatin thanks

[kevvy83]

Right ok here goes I know the fats are a little higher than they should be and the carbs are slightly less than they should be but anyway
Breakfast:-
3 whole eggs
4egg whites
100g oats
Snack:-
175g turkey breast
155g brocolli
Lunch:-
225g salmon
125g brown rice
155g brocolli
Snack:-
115g chicken breast
2 slices granary bread
Dinner:-
225g lean steak
150g mixed salad
2 medium sweet potato
Snack:-
Shake

Cals carbs prot fats
2588 215 250 76

[Back In Black]

Are your weights cooked or uncooked? The carbs seem higher than you have stated.

If you lose 2 of the egg yolks you will lose 12g or so of fat.

[kevvy83]

Ha ha yeah good point cant believe I didnt think of that lol it is all cooked weight

[Back In Black]

Ok bud, thought so

You need to do it by dry/uncooked weight if you can, you'll get a much closer figure than going by cooked weight.

[kevvy83]

Ah right ok cool whats the easiest way to work that out and does it all look kind of ok

[Back In Black]

Ah right ok cool whats the easiest way to work that out and does it all look kind of ok

Food choices are good

Get the details ideally from the packets. Where that info doesn't exist you can use myfitnesspal. If you have difficulty with anything let me know.

[kevvy83]

Ok cool

[kevvy83]

Right uncooked works out

Cals pro carbs fats
2636 252 287 51

[Back In Black]

Right uncooked works out

Cals pro carbs fats
2636 252 287 51

Much better, just drop the carbs down to 250 and you will be good to go for a few weeks at least

[kevvy83]

Right ok I have reduced the brown rice to 75g so
Cals pro carbs fat
2363 243 252 48

How does this look now

[kevvy83]

Sorry cals 2468

[kevvy83]

Right forget the last 2 replies they are wrong these are my calculations

Cals pro carbs fat
2468 249 251 53

[Back In Black]

Go with it. Looks good. Don't worry about minor discrepancies too much, day to day. Weigh yourself after 7 days and see what the scale says. We can adjust as and when we need to.


Good luck

[Alright john]

Why don't you join the mma gym near you I think its called olympia , they do good cardio and fitness training

[Ignorant]

30% Bf, find your TDEE, minus 500 calories from it initially and spread your macros 40% 40% 20% P C F.

Cardio added in slowly.

[kevvy83]

What about drink can I have the odd can of diet coke? But obviously water is the main fluid

[Back In Black]

What about drink can I have the odd can of diet coke? But obviously water is the main fluid

You can. I have one or 2 each week.

[kevvy83]

Ok cool any sweets crisp or chocolate I can add in ;D

[Back In Black]

Ok cool any sweets crisp or chocolate I can add in ;D

Ha ha, I know that's a joke but........

When bulking you have much more leeway to incorporate that type of food, although still hitting your macros is recommended. So, when you've been a good boy on your cut, then we can talk

[kevvy83]

3 days down now if you personally knew me you would know what an achievement thats is lol

[kevvy83]

What about any fat strippers????

[Back In Black]

What about any fat strippers????

Cardio, best you can get