want to get lean and gain muscle

gigi15000 · 11-08-2009, 05:38 PM

i'm 5'10 220 around 30% body fat what would be a good nutritonal plan to get lean and maintain or even gain some size

ChrisWorrell · 11-08-2009, 06:27 PM

first things first, do you want to get lean or do you want to gain size?

chipmunkproof · 11-08-2009, 09:46 PM

You cant do both at once(for the most part).If you are 30% body fat you should focus more on losing weight first. You should keep lifting but eat lite.
Adam

chud50 · 11-08-2009, 09:56 PM

join the club... lol

hellawaits77 · 11-08-2009, 11:08 PM

Quote:

Originally Posted by chipmunkproof

You cant do both at once(for the most part).If you are 30% body fat you should focus more on losing weight first. You should keep lifting but eat lite.
Adam

Yes.

Make sure that lifting is heavy. Bust your butt in the gym (and in cardio), and with a sound diet you'll reach your goals.

Lexodus · 11-09-2009, 03:56 AM

if i were you, i would get on an actual program...specifically The Body For Life program. I did this when i first started and had phenomenal results. I highly recommend... only reason i say this is because it is so hard to stick with something that is not concrete when you are first beginning. you are asking for a diet plan?? dude...you an EVERYTHING plan if you want to change the way you look. = lifestyle change.

good luck

rtmiii · 11-09-2009, 04:58 AM

Nutrition Plan = you will end up with all sorts of opinions on this.

If you have been loosing, stick with what you have been doing. If you havent been loosing, modify what you are currently on, or look for a new plan.

If you end up on a new plan, give it several weeks to see the benefits. If you arent happy on that plan, drop it and find something that works for you. That is an important thing.

Right now, I wouldnt worry about gaining muscle size. If you have a complete plan (diet, lifting, cardio), the fat will shed and a new body will begin to show.....

SocratesTX · 11-09-2009, 08:31 AM

You can probably get away with it for a while seeing you'll be new to working out. At 220 and 30% you are way overweight and not in good shape. You'll be amazed at how things will change. A clean diet and consistent program and you should be able to reap the benefits of newb gains for a couple of months. After that, things will become more difficult.