Lose some fat, gain some muscle

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posted by GoodToGo

Here it is. There is so much advice out there I don't know what to believe or do. I've recently started lifting again, and I want to get onto a good diet to help gain muscle but I have some fat to loose too. I'm 5'11", 187llbs. I run at least 3 miles 3 times a week, and lift at least 4. I don't eat super healthly right now, it's hard to eat right at the chow hall. I stay away from sugar and sweets, and I eat lots of fruit and vegetables, but I don't really limit my carbs. What should I do to get on good diet? Is low carb the only answer? Should I eat more than 3 times a day? How much should I be eating? Is there anyway to still enjoy eating? Finally, should I be taking protein shakes for a couple meals a day or before bed? Thanks, any advice or experience is appreciated.

posted by Smallguy

eat ever 2-3 hours

low carb is;nt really necessaryjust don't go over board and eat less of them as the day goes on.

posted by cosmic-dust

Eat and eat clean! bump to smallguy every 2-3 hours good keep your metabolism from slowing down.

posted by GoodToGo

How much and what? I am always hungry, I can eat a lot. How can you tell the diference between being a pig and your metabolism speeding up?

posted by cosmic-dust

Diet
Below is a list of bodybuilding foods to choose from:

Protein: (Strive for 40+g of protein per meal)
- chicken breast (avoid skin)
- tuna
- any kind of fish (salmon is very good)
- lean red meat
- extra lean pork
- turkey breast
- skim milk
- egg whites (and a few yolks)
- seafood (shrimps etc.)
- whey/protein powders
- cottage cheese

Good Carbs:
- natural oatmeal (quaker oats - no added ingredients)
- basmati rice (or any long grain variety)
- lentils/beans
- sweet potatoes
- pasta
- apples

Good Fats:
- almonds/walnuts (raw)
- fish oil
- salmon
- flax seed oil
- omega-3 enriched eggs
- avocados
- olives/olive oil (raw)

Avoid:
- sugar
- white bread
- Lunch meats are junk too - get some real fresh meat instead.
- butter/margarine
- heavy sauces
- sweets
- fried food (even olive oil is BAD when heated)
- coke, 7up, juice etc. (choose the diet/light versions - but better skip altogether)
- alcohol (empty calories - shown to dramatically lower testosterone, weaken the immune system, and limit your growth potential. But on the occasional glass of red wine can do wonders as far as general health goes.)

Training
As far as training goes, make sure your sessions are intense and no longer than 50-60 mins.

Increase Test Levels:
- sleep (8+hrs)
- flax seed oil/fish oil caps
- heavy, intense lifting
- rest
- hypercalorific diet
- fat intake should be above 30% of overall calories
- avoiding doing too much cardio
- zinc before sleep
- supplements with potential positive effect on natural test levels: TongKat Ali, tribulus, avena sativa, Cell Biology's Muscle Liquid or Muscle Tablets

posted by JackB03

I like that list...Off that list, what do u recommend for a Pre-workout and Post workout meal?

Jack

posted by estray

Pre workout carbs like banana or apple, post workout carbs like gatorade or maltodextrin and fast acting protein like 2 scoops whey in water.

posted by illsniggles

thats so depressing.

posted by estray

Hahahahaha

posted by Matt Daniels

just mix some roids into there and your set...all the downsides of alcohol are negated :D

posted by illsniggles

lol yeahhh give me some orals and let me drink what i usually drink on a thurs, fri and sat...

... you guys will see a thread the next morning "HELP IM PEEING BLOOD"

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