Diet meal plan

[cobracock1979]

The basics of dieting are cals in - cals out... if its +ve its a surplus, if its -ve its a defecit.

Generally you must have a defecit to lose weight, and you must have a positive to gain muscler. Eating clean on a surplus will help you avoid gaining more fat. A lean bulk is a moderate surplus, ie 3500 cals. I'd day that 3500 of clean calories would keep you lean.

Most people would say you need to bulk first then cut. Unfortunately dieting is probably the most complicated parrt of b'ing but once you have a good diet plan you are good to go.

 

[cobracock1979]

to the OP - pm MWM5 or search for his posts. He posted up a great and simple lean bulking diet a coupla months back Id say you would be good to go with that..

 

[NOLOGY77]

Sorry for jumping in the converstaion but i am also 5.9 and weigh 175lbs and i am trying to lose fat not weight. Today i measured myself and saw that i lost weight but not % on fat. Ok i dont trust the machine that i uesd but anyway. I hit the gym 3 times per weeke, i Squat 100kgs 5x5, deadlift 120 5x5, Bench press 90kg 5x5 and the rest of the the exercises are not so heavy mostly for cutting due to summer season.

I dont do much cardio beacuse i am afraid of losing more weight, i cannot say i am following a strict diet just trying to eat clean,never sugar or white bread, no sweets or ice-creams,only fruits, grill steaks no sauces and i consume also creatine and whey protein. As you see the weight i lift i dont think its low but still the fat dont go. Do you think is the lack of cardio and need a more strict diet?

 

[cobracock1979]

Read the thread thoroughly bro - Cals in VS cals out - how many cals are you consuming and what are your maintenance cals?

 

[WinnyPumps]

I'd listen to Cobracock. At your height you are pretty skinny. Just up the calories but keep them clean, around 3,500. Eat a shitlaod of protein, about 300grams a day so your not losing muscle and keep the carbs moderate. Get your healthy fats in like natural peanut butter, olive oil, flax, and nuts. Eat fish as much as you can too, especially if you want to stay real lean.

 

[Bigpimpin10]

hey bro's he sent me his pic.. on my email acct..ill post it up later on tonight.. it seems lke he'd be skinny..but hes got quite a bit of muscle..good frame n everything.

 

[Bigpimpin10]

here it is boys..

 

[legendz]

well if i go with gaining muslce, will I eventually lose the fat by eating clean?? Also i looked up my maintenance and it said it was about 2700 cals

I also think it's probably a better idea for you to work at gaining some more muscle right now rather than losing fat, if only for the fact that the more muscle you have, the faster you can lose fat. (A more muscular body requires more energy to maintain, so you'd burn calories faster.)

 

[mahrousd]

I want to gain muscle but i don't want to gain any more fat during the process. Summer time is coming up and i'm usually out on the river in my boat and i want to look my best out there