diet plan for gaining muscle while losing fat

crackerjack414 · #1 (**permalink**) 10-05-2002, 08:06 PM

Breakfast .75 cup oats
2 scoop whey
1 tbs peanut butter
meal 2 1 tin tuna .5 cup brown rice. Large salad with 1 tbs olive oil with some vinnager or 2 tbs of newmans oil and vinigar
meal 3 6 ones chicken breast 1 medium sweet potatoe veggies of
meal 4 apple with a small potatoe 6 oz lean steak top round
meal 5 .75 cup brown rice tomoatoe bell pepper salad. With 1 tbs rape seed oil
meal 6 cup low fat cottage cheese with 1 scoop whey AND 1 TBS OF PEANUT BUTTER MIEXED TOGETHER

3 days a week subing in 6 oz fatty fish 1 sweet potatoe and a salad in somewhere

for connvience protein shake 1 scoop whey .5 cup low fat cottage cheese and 1 tbs peanut butter with 4 strawberrys
alternative breakfast
8 egg whites
1 cup fiber one
1 tbs peanut butter

Big Hock · #2 (**permalink**) 10-06-2002, 01:38 AM

looks good do you have a breakdown of the protein/carbs?

crackerjack414 · #3 (**permalink**) 10-06-2002, 03:06 AM

Iam planing to shoot for atleast 250g of protein a day with between 225- 300g carb and 40- 60 g fat. Iam at 154 right now. Probely between 2500 and 3000 cals a day. I have a combination endo ecto morph body type. I can gain fat fairly easily but have an increable time with muscle growth

Big Hock · #4 (**permalink**) 10-06-2002, 03:58 AM

154 damn I think I weighed that 16 years ago my freshman year of high school.
154 looks strange when you have been over 200lbs for 10 years
(currently I'm 238lbs)

hehehe good luck bro!

blond_bomber2 · #5 (**permalink**) 10-06-2002, 03:58 AM

Quote:

Originally posted by crackerjack414
Breakfast .75 cup oats
2 scoop whey
1 tbs peanut butter
meal 2 1 tin tuna .5 cup brown rice. Large salad with 1 tbs olive oil with some vinnager or 2 tbs of newmans oil and vinigar
meal 3 6 ones chicken breast 1 medium sweet potatoe veggies of
meal 4 apple with a small potatoe 6 oz lean steak top round
meal 5 .75 cup brown rice tomoatoe bell pepper salad. With 1 tbs rape seed oil
meal 6 cup low fat cottage cheese with 1 scoop whey AND 1 TBS OF PEANUT BUTTER MIEXED TOGETHER

3 days a week subing in 6 oz fatty fish 1 sweet potatoe and a salad in somewhere

for connvience protein shake 1 scoop whey .5 cup low fat cottage cheese and 1 tbs peanut butter with 4 strawberrys
alternative breakfast
8 egg whites

1 cup fiber one
1 tbs peanut butter

hey bro what kind of diet did you have beofre this diet your planning on now....i know when i started out with a high protein..carb cal etc number my body had a hard time sucking all that up.....let me advice you if your gonna shoot for high numbers in your diet make sure when your off to keep them at the same level or even higher....and take a supp to help suck up as much protein carbs and cals like seed flax oil.......good luck bob.....

crackerjack414 · #6 (**permalink**) 10-06-2002, 08:46 AM

now iam at p 150g carb 150g and fat 60g with a little vareince

blond_bomber2 · #7 (**permalink**) 10-06-2002, 05:06 PM

Quote:

Originally posted by crackerjack414
now iam at p 150g carb 150g and fat 60g with a little vareince

yeah then i would really recommend you to get seed flax oil extract....or a vitamin to help you get the most out of your diet and not let it all crap out......

crackerjack414 · #8 (**permalink**) 10-06-2002, 06:22 PM

thanks bro. Iam thinking of tapering my intakes up by about 20-50g a week to give my body time to adjust. Is this a good idea?
Hasany one read anything about rape seed oil as opposed to flax? I am starting to do some research into the omega 3 to omega 6 balance does any one else have any comments on this?

COASTAL · #9 (**permalink**) 10-06-2002, 08:36 PM

Flax is an excellent way to get extra cal in without an increase in fat.
Crackerjack I was where you are now 3 yrs ago. I weighed 156 and still felt I was fat. Had a very hard time with lean muscle gains. I'm here to tell you bro. UP Up Up with the protein intake!!!
Double you protein/bdywt ratio. In other words if your 150 you need 300 gr protein. I may get flamed for this but it has worked wonders for me. I'm still not huge by no means, but I am now 205lbs. The key? High protein/moderate carbs and mod fat(mainly from flax and olive oils). Oh yeh.....and low volume high intensity w-outs. Good luck bro. /t\

crackerjack414 · #10 (**permalink**) 10-07-2002, 02:21 AM

I agrea with the high protein your advise by far. Its wierd though if I go to high on the protein spectrum ( for me around 270g of protein) I start to smell like ammonia. Iam guesing a byproduct of increasin protein to quickly. I beleive the ammonia can be a by product of the protein break down, it leaves the body through the suderiferous pores with some urea. Not realy quit sure on that one though.

blond_bomber2 · #11 (**permalink**) 10-07-2002, 02:54 AM

Quote:

Originally posted by crackerjack414
thanks bro. Iam thinking of tapering my intakes up by about 20-50g a week to give my body time to adjust. Is this a good idea?
Hasany one read anything about rape seed oil as opposed to flax? I am starting to do some research into the omega 3 to omega 6 balance does any one else have any comments on this?

bro adding 10-20g of protein a day and working the number up to where you want it as an exellent idea....thats the best thing you can do bro......but when you get that high dont go down in the number bro...good luck..train hard and dont give up....../;

crackerjack414 · #12 (**permalink**) 10-07-2002, 03:58 AM

He thanx alot bblond_bomber2 for all the help. So I will end up keeping the protein high and as I cut taper down the carbs first and then the fat. How does that sound? with the biweekly carb up concept?