Guys/Gals
Apols for the long mail but i wan to make sure i get this right.
Stats
Age. 35
BF. attached pic
Weight 71kg
height. 178cm
Lift 5 days a week...
Current Diet on average
morning
protein shake
dinner
Rice, sweetcorn, meat (pork or chicken)
night
portion of meat, either chicken or pork
throughout the day... apple, orange, watermelon and mango
after workout, shake... also take 10g glutamin with each shake
I KNOW i am not eating enough i just dont know what or how to eat if that makes sense..
I am Thai so Rice is a staple of my diet and its white.
Goals.
I recently lost 12kg in weight and went down 5%bf, using the same scales. What i want to do is put weight back on but in muscle whilst reducing my bf to around 10%. I have set myself a goal of around 8 weeks, is this realistic? id like to know what to add to my diet and what to tweek. I was going to try steroids but im determined to try and sort diet first. I dont really want to bulk to much but happy to go up a few kilos if it means muscle and reduced bf
I supppose i cant get my heead round eating more means less bf AND more muscle.
If need to know anything else id be well happy.
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