guidence please

[kiwiboy01red]

I am looking to clean up my diet and hopefully add muscle while losing fat
below is my intake for a day ,any help or thoughts on this would help me alot

7am-2 whole eggs+4 egg whites
235g cooked oatmeal
banana

10am- 1/2 tin of tuna with 2 slices wholemeal bread

11.30am preworkout- protein shake
banana

12.30- gym

13.30- post workout- protein shake
bottle of gatoade (500ml)

14.00- 190g chicken breast
medium sweet potatoe
2 kiwifruit

15.30- 225g fat free fruit yoghurt

17.00- 190g chicken breast
200g cooked brown rice
150g broccolli

19.30- 225g low-fat cottage cheese
240g cooked oatmeal

22.30 bed.

The daily totals are around 3,400cal
280g protein
450g carbohydrates
31g fat

i have an intake of around 3-4 litres of water a day,
also looking to add a multi-vitamin,and preworkout shake 20-30 mins before workout such as BSN no-xplode

my weight at the moment is 117kg
bodyfat % is 31 (rubbish want get this down alot)

my height is 1m 93cm.

Any help or advice on this would be gratfull

[HoganCHK]

Sorry to tell you bru, but you are either cutting or bulking, you cant go on a 'cult', if you are wanting to lose fat as your top priority, your caloric intake is wayyy too high, should be 500 below maintenance. (I forgot how to find out your maintanence intake of calories) but if you're trying to bulk that should be fine. Though I don't think you need to drink gatorade and that eat that many bananas.

[wlknier]

your diet is pretty clean and very similar to mine...you'll basically just make slow gains in either direction with this diet...it may be easier to move in 1 direction at once...I'd start off with fat loss then go for muscle gains...so increase your cardio...drop ~500 calories from the diet and lift lighter weights more reps...this should preserve good muscle mass while you lose fat...once you're ready to build muscle...eat back at maintenance...cut down on cardio and lift heavier weights less reps

[SKooT1027]

Diet looks pretty clean, but carbs look way too high (450g? is that correct?). And like the above posters mentioned, it's better to go one way then the next, not try to lose and bulk at the same time. I would recommend cutting first, then bulking, given your size. If that's the case, determine your maintenance calorie number, and cut about 500 cals from it. A very blind guess is giong to say you probably want around 2400-2500 cals, just basing you off of what I eat (youre a bit shorter, but about 60-70lbs heavier). I really recommend figuring out the numbers tho and going from that, not from my guess

[Kenai603]

Originally Posted by wlknier

your diet is pretty clean and very similar to mine...you'll basically just make slow gains in either direction with this diet...it may be easier to move in 1 direction at once...I'd start off with fat loss then go for muscle gains...so increase your cardio...drop ~500 calories from the diet and lift lighter weights more reps...this should preserve good muscle mass while you lose fat...once you're ready to build muscle...eat back at maintenance...cut down on cardio and lift heavier weights less reps

Drop 500 calories? He's taking in 3,400 calories per day. If he is going to go on a cut, then I think he'll need to drop more than 500 calories from that diet. And he'll probably want to balance out those mcros too.

And how would lifting lighter weights with more reps preserve muscle? The last thing you want to do on a cut is tell your body that you don't need all of the muscle mass that you have. I see no reason to reduce a workout while on a cut. It should remain the same (heavy weights) so that the muscle is used and retained.

[SKooT1027]

Originally Posted by Kenai603

Drop 500 calories? He's taking in 3,400 calories per day. If he is going to go on a cut, then I think he'll need to drop more than 500 calories from that diet. And he'll probably want to balance out those mcros too.

And how would lifting lighter weights with more reps preserve muscle? The last thing you want to do on a cut is tell your body that you don't need all of the muscle mass that you have. I see no reason to reduce a workout while on a cut. It should remain the same (heavy weights) so that the muscle is used and retained.

Sorry I meant find maintenance number and drop 500 from that. My mistake if that wasn't clearly written.

I think lifting heavy is still important. I don't lift as heavy, but I try to make my workouts more intense (more reps, very little rest, supersets) while cutting. I still work around 80% at least, but I don't give my body enough rest and time to really get up to 100%. Once in a while I will change it up a bit to make sure I can still hit the numbers I was getting pre-cut.

[Kenai603]

Originally Posted by SKooT1027

Sorry I meant find maintenance number and drop 500 from that. My mistake if that wasn't clearly written.

I think lifting heavy is still important. I don't lift as heavy, but I try to make my workouts more intense (more reps, very little rest, supersets) while cutting. I still work around 80% at least, but I don't give my body enough rest and time to really get up to 100%. Once in a while I will change it up a bit to make sure I can still hit the numbers I was getting pre-cut.

Not you. You were spot on with that. I was replying to "wlknier" who advised him to drop 500 calories from his current intake, not his maintenance

[nithos]

Bring the carbs down and up the healthy fats.
I would add at least 1 cup of veggies to every solid meal.

[kiwiboy01red]

Originally Posted by SKooT1027

Diet looks pretty clean, but carbs look way too high (450g? is that correct?). And like the above posters mentioned, it's better to go one way then the next, not try to lose and bulk at the same time. I would recommend cutting first, then bulking, given your size. If that's the case, determine your maintenance calorie number, and cut about 500 cals from it. A very blind guess is giong to say you probably want around 2400-2500 cals, just basing you off of what I eat (youre a bit shorter, but about 60-70lbs heavier). I really recommend figuring out the numbers tho and going from that, not from my guess

Thanks for the help mate,
What your saying is at the moment my diet would suit more a bulking phase rather then cutting,
Was looking to drop intake nxt week after having a word with the owner of the gym.
At preasent am doing 3 cardio sessions a wk 45mins each should this be upped?

[kiwiboy01red]

Originally Posted by Kenai603

Drop 500 calories? He's taking in 3,400 calories per day. If he is going to go on a cut, then I think he'll need to drop more than 500 calories from that diet. And he'll probably want to balance out those mcros too.

And how would lifting lighter weights with more reps preserve muscle? The last thing you want to do on a cut is tell your body that you don't need all of the muscle mass that you have. I see no reason to reduce a workout while on a cut. It should remain the same (heavy weights) so that the muscle is used and retained.

Thanks for your advice with this ,bit by bit i am learning more about the diet side of things.
I have no hassle killing my self in the gym but want to make it worth while by getting this side of things right