kinda confused???

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posted by GAV1

Im relatively new to the world of bodybuilding and find myself a bit confused on the diet front. wonder if some of you guys can help??

Im trying to burn fat at the moment as by body fat is showing an embarrasing 24% but im also trying to build muscle at the same time.

Im training 4 times a week with a split routine doing 20-30 mins cardio and 30-45 mins on the weights. Im using protein in the morning first thing and straight after i train.

What im not sure about is my diet. for example...can i be eating such things as peanut butter and cottage cheese and hitting the protein shakes 2-3 times a day to bulk up but at the same time expect to be able to burn enough fat/calories to get my body fat count down.

If i cant use the high calorie foods how do i bulk up and burn fat at the same time??

Sorry if this sounds a little confused but thats because i am.

Anybody help me here??

Gav.:confused:

posted by AMERFOOTBALL

just keep your protien high enough to build/maintain muscle (1.5-2 grams per pound of bodyweight). Eat low gi carbs like brown rice and keep fat as low as possible. Find your bmr and run a deficit of about 400 cals or so. take the calories from fat or carbs never from protien. Eat lots of clean foods like boneless skinless chicken breast. and don't be embarrased by your bf. im in the same boat. we just need to work at it bro.

posted by GAV1

forgot to say...im 6ft tall and 185 lbs at the moment.

posted by Captainhowie175

remember, fat is your bodies insurance policy. you can run a deficit on cals and still build good muscle, the only time that the deficit will keep you catabolic is about 5 hours after a workout, minimize that by getting adequite nutrition before and after your workout. i was 340lbs at 27.5%bf. i followed this to a t and now im at 4.7% (just got hydostaticly measured) bump amerifootball on the deficit, i wouldnt go over 400 cals. follow this advice and what members like cuts, smallguy, and other senior members have to say and it will melt right off. if you need a little motivation, click on my link and check my pics, i got to 200 in a year doing this.

posted by president_fad

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posted by GAV1

ok thanx guys...

i got my my caloric maintenance levels at about 2775 calories a day. So i should be looking at taking on about 2375 a day to lose bf , but keep up the protein shakes and clean diet.

Next question....Can any body give me a good example of a daily menu that will encourage muscle growth but help me lose bf.

sorry if im asking a lot of questions here guys..just trying to get my sh*t together so im not wasting my time in the gym.

thanx...Gav.

posted by bignready

i wouls include lots of chciken breasts,turkey breasts.also brown rice,egg whites,fat free cheese,fat free milk,oatmeal(unflavored)and your veggies

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