Goal: Lose fat, gain muscle.

[Mark Foo]

In combo with weight training and cardio. Aiming to loose maximum amount of fat and gain lean muscle mass (obvious contradiction), but my goal.

Meal 1 (7:30) [470 calories] (After morning cardio): 6 egg whites (21g pro), 1 scoop whey (20g pro), and 1 cup dry oatmeal (54g starchy carbs)

Meal 2 (9:30) [400 calories]: 3.5oz boiled chicken (33g pro), 1 cup brown rice (40g starchy carbs)

Meal 3 (12:30) [405 calories]: (Post Workout Meal): 3.5oz canned tuna (35g pro), 1 cup brown rice (40g starchy carbs), 5oz green beans (14g fibrous carbs)

Meal 4 (2:00) [400 calories]: 3.5oz boiled chicken (33g pro), 1 cup brown rice (40g starchy carbs)

Meal 5 (4:00) [530 calories]: 4oz Top Round Sirloin (35g pro), 1 red potato (50g starchy carbs)

Meal 6 (6:00) [405 calories]: (Post Workout Meal): 3.5oz canned tuna (35g pro), 1 cup brown rice (40g starchy carbs), 5oz green beans (14g fibrous carbs)

Meal 7 (8:00) [180 calories]: 4oz turkey (35g pro), 5oz green beans (14g fibrous carbs)

Meal 8 (9:30) [300 calories]: 2 scoops whey (40g pro), 1 tbsp flax oil (14g fat)

Meal totals: (3090 calories), (287g protein), (242g starchy carbs), (42g fibrous carbs)


Please review and offer suggestions.

[Jabroney]

Before one of the experts chimes in...what is your weight and bf%

[PhishStasH]

Include PPWO meal in between 6 and 7? Is 7 supposed to be a PPWO?

[mwolffey]

pick one goal ie:cut or bulk, and you will make it a hell of alot easier on yourself, im not saying it impossible to lose fat and gain muscle, but easier to do one at a time, and yes we still need age weight and a rough bf%, and if you wanna cut you need to add some more efa's in your diet, you have to many pro/carb meals and you need more pro/fat meals, one carb meal in the morning, one PWO, and one PPWO is all you need when cutting, and you need casin protein for your last meal weather it be from a shake or cottage cheese with flax, whey will not cut it...imo...good luck

[sock]

It's not necessarily a contradiction to lose fat and gain muscle - more of a change in body composition. As mwolffey pointed out- it is easier to do one at a time.

[Mark Foo]

Age 18, BF approx 20%, 6’0, 215.

Looking to loose more BF than anything, but would like to gain some muscle if possible. So with that information, what do you suggest more specifically?

Any supplements suggested? Anyone know if fat burners etc. are effective?

[mwolffey]

Age 18, BF approx 20%, 6’0, 215.

Looking to loose more BF than anything, but would like to gain some muscle if possible. So with that information, what do you suggest more specifically?

Any supplements suggested? Anyone know if fat burners etc. are effective?

Read the cutting sticky, it will help out...id say cut for a good solid 12-16 weeks, then do a lean bulk for maybe 8 or 10 then another cut, and you should be pretty lean...and there is no majic pill, just train hard, eat right, and do cardio(in the am preferably on an empty stomach for 45-60 minutes)...thats the answer imo...good luck bro researching

[tretch187]

Just the fact that you are dropping BF will make you "look" bigger so I would really worry about trying to do both. Focus on the cut, make sure you meet goals and it will all work out.

[boxingbean]

want an insane vein BUSTING plastic muscle look???? yknow for the ladies.???? eat dry oatmeal for a few days.....hard...but possible....your body will need a way to digest it..so it will take water out of skin and BOOM veins u never even seen befor WILL RISE TO SURFACE...not recommended but its true...bodybuilders do it for competititon....thats y they got jelly flat feet during the show!!