Newbie Diet Help

[Pikaberdot]

Current Stats:

160lbs
5'9
~10% BF

Goals:
175lbs
6% BF

Basically I'm in college, and don't have that much $ to spend on supplements right now, or expensive food in general. Of course I take protein and I'm taking around 300g a day (shakes+food).

I was reading around here, and was wondering how this might work out for me:

1.5g Protein per LB of Body Weight.
1.0g Carbs per LB of Body Weight.
.25g Fat per LB of Body Weight.

So...

237g of Protein
159g of Carbs
40g of Fat

948 calories (protein) +636 calories (carbs) +360 calories (fat)
1944 calories.

I know it's best to spread out your meals into smaller portions throughout the day, I'm just not sure what to eat, especially to reach my goals.

Any suggestions or helpful input would be greatly appreciated.

-Matt

 

[steig]

Way to few calories to gain lean muscle. You will need more like 2 grams carb/ lb. Try to get you calories more in the 2800 to 3000 range.

 

[Pikaberdot]

But then would I lose any fat?

 

[muchmass]

you can either cutt or bulk, not both at the same time

decide if you want to loose your BF% of gain lean mass

and go from there

 

[Pikaberdot]

I think it would be a better idea to cut, then bulk.
Input?

 

[muchmass]

yes this is the way to go that’s preferred by most, loose the bf% by lowering your cals and incorporating more cardio, am cardio (before you eat seams to work best for most). Keep the protein high, 1.5g per lb, and train heavy to keep as much lean mass. Then fallow up with a clean bulk, by slowly incorporating additional calories, go with increases of 500 cals, so that you can adjust accordingly to your gains in lean mass while keeping a low bf%

 

[big49ersfan]

i personlly prefer to bulk then cut just cos when you are 2st heavier even if you hold 10lbs extra fat it is easier to loose the fat once your metalism is that much quicker. also when i cut and get low numbers of bf then i start in my head saying your such a skinny bastard you need some more muscle and im 220lbs @ 5 8 (so it is mental)

if you cutting tho:

1. estimate how much protein you need to so you keep hold of your muscle could range from 1g per lb to 2g per lb me i prefer to stay in the 2g per lbs catorgory but experiment get bf% done and weighin every month when you have been altering the protein intake (keep all else constant) and then you will the amount fo protein you need to loose as little muscle as possible.

2. HIT cardio am on a whey shake for around 20mins is the best for fat burning and sating as anabolic as possible when cal depleted then doing steady stae cardio will mean that you will likely be catabolic and loose muscle.

3. compund exercises stay away from side raises and flys they are a waste, IMO anyway!! stick to the big 3 squat, deads and bench and the basis of your workous if your doing a 4 day split mili pres would be the base compund exercise for that day. Then add in what you need to it. But get a good lifting schedule and dont over train.

4. The rest of your diet remmber keep a good level of fats coming in loose these after you have lost your carbs. In terms of calorie restriction. BUt wokr out what your maintence cals are and go from there. Taper your carbs so you have a day of high carbs evry 3-5 days just to restart the metabolism.

5.Post your diet and training and cv schedule on here and get it right.