please help with diet

[SwolK]

just lost a bunch of BF doing low carb diet, but also lost bunch of muscle. i just started a Test/eq cycle and now trying to put on the muscle that i lost and some more with out adding the BF that i just lost.
my diet right now consists of:
Protein-250g
carbs- 155g
cals- 2400
fat 60
Almost all carbs are complex(brown rice, sweet potato,whete pasta ect...)
as you can see, my protien is high enough, but my calories are not. I need some suggestions on food i can add that will add more calories a few more complex carbs, without adding the fat.
i weigh about 171 pounds, maybe 10-12% bf.
thanks, any help will be appreciated and given karma

 

[SwolK]

bump for anyone?

 

[SwolK]

my diet is as follows:
meal 1
8 egg whites,
1/2 cup 1% cottege cheese
1/3 cup lowfat shredded cheese
4 strips turkey bacon
1/2 cup oatmeal
2 tbs natural penutbutter

meal 2
2 scoops whey protein
1/4 cup oats
1tbs natural penutbutter

meal 3
2 slices wheat bread
1/4 lb turkey
2 slices lowfat cheese
2 stalks celary
1 apple

meal 4
same as meal 2, but no penut butter

meal 5
one and one half chicken breast
brown rice, OR sweet potato OR wheat pasta
and a veggie such as brockli

 

[~SC~]

How/why did you lose so much muscle on a low carb diet? Low carb diets, if done properly, actually spare lean muscle tissue while adipose tissue is shed.

~SC~
CEO
www.gotswole.com

 

[SwolK]

while consuming only about 50 carbs/day with cardio 4-5 times per week. it is inevitable. i did not loose all my muscle, just some.

 

[SwolK]

man you fellas are really helping me out

 

[tatertoos]

How is your PWO nutrition? That seems to be the most integral part of bulking cleanly or cutting, for that matter...

 

[wnt2bBeast]

man you fellas are really helping me out

you can up your protein to 2 g/lb which would give you about 350 more cals and slowly up your carbs each week

 

[Daisy_Girl]

Doesn't look like many calories to me....and only healthy fats come from NPB. Maybe add some EFAs?

Also, last meal of the day shouldn't have starchy carbs in it. Leave it as meat and veggie only. Maybe some fat.

Wheat pasta...sounds kinda processed to me. Better off leaving it out and staying with more natural foods....the brown rice, yams.... Less processed is better.

Also, you don't list a PWO shake....which is very important. Muscle-sparing, helps with recovery, etc.

I'm a little confused on the goal....You are trying to add muscle back while cutting more fat? Or adding muscle while maintaining present fat? I know you don't want to add MORE fat, but gaining size/muscle is hard without adding SOME fat. It can be done....it's just pretty hard.

Good luck....

 

[SwolK]

thanks for the replys, i have upped my protein by about 50 grams/day so im totaling about 300. which brought my cals up about another 400.
DAISY GIRL, so you are say yes or no on the sweet potato and brown rice for dinner?
the second protein shake is usually after my workout
My goal is to maintain BF (maybe shed a little bit) adding muscle. I know it almost impossible to shed a lot of BF and add muscle. thats why im looking to basically maintain BF and add muscle
thanks for the replys, any more?