Weight Gain/ Diet Help

[TaylorPerez]

My Goal is to gain more muscle mass without gaining the access body fat. I Have been on a strict lifting routine for about 6 weeks now and 2 weeks ago started to incorporate an appropriate diet. I'm very happy with the results i'm seeing EXCEPT I'm beginning to notice some access fat accumulating on my lower back and stomach. I do cardio everyday for 40 minutes (25 minutes on the stair-master and 15 on the stationary bike, both high intensity) and i lift everyday for about 90 minutes (different muscle groups everyday). The diet I started two weeks ago consists of: 7am- protein shake (skim milk, peanut butter, 2 1/2 scoops protein powder) 10:30a- Egg whites, Apple 2p- Protein shake, 2 cups of nuts 5p- Oatmeal and either fruit or vegetables 730p Chicken breast, Corn, Fruit

The food differs from day to day, some days I'll have tuna, others shrimp or some type of fish throughout the day plus I drink 5-7 cups of water everyday,


What am I Doing wrong?

 

[christopher2100]

your doing too muchhhhhhhhhhh....... research your diet, doing too much cardio, and imo you are lifting for too long. I use to lift for 1.5 hours, then i did some research and read several threads on keeping your workouts under 45 mins, i wont tell you why but if u research you will find out. all it takes is a few hours and u will find alot of info. gl..........

 

[TaylorPerez]

thanx very much, one more thing, is there a reason why i'm gaining fat, i can't figure it out?

 

[sugashane]

Try playing around with total calories and WHERE the calories come from. Some people are fat or carb sensitive. Make a logbook and write down what and how much you eat, and how much comes from protein, fats, and carbs. After each week you can guage your total cals per day, and what percent came from protein, carbs, and fat. Remember, 4 cals per g of carbs and protein, and 9 per g of fat. Sorry this isn't a one day fix idea, but a month may make the rest of your dieting easier from here forward.

 

[sugashane]

And I forgot, look up the glycemic index. Other foods might cause an insulin spike, which may lead to storing fat more easily. The higher the GI number the more of a spike it can cause. Good luck!