Whats a good diet for someone whos trying to lose fat and build muscle?

[Rican93]

that may be a stupid question but i really dont know...ive been the fat kid who eats sweets all my life its the first time i truely decide to change that. But like how should i go about meals.

[determined4000]

that may be a stupid question but i really dont know...ive been the fat kid who eats sweets all my life its the first time i truely decide to change that. But like how should i go about meals.

6 meals/snacks a day of
a. Lean Protein- Chicken breast, turkey breast, chunk light tuna (less mercury than albacore), egg whites (or egg beaters), whey , casein, lean beef (round cuts are the leanest), cottage cheese (lower sugar/sodium=better)
b. Healthy fats- Peanut Butter, Nuts, flax, fish oil, olive oil, canola oil, dressings (without added sugar or hydrogenated oil), avocado, Promise butter spread, products with omegas
c. Unrefined carbs- Fibrous vegetables (broccoli, cauliflower, spinach), whole grains, fruit (whole better than dried or juice, Oats/oatmeal, wraps(low carb variety are normally very high in protein and fiber), sweet potatoes, beans, fruit
combo foods: low fat dairy (milk, cheese, greek yogurt), salmon
Avoid: refined sugars and trans fat (anything that says hydrogenated oil)
Limit: saturated fat (the amount the body needs for hormones and muscle-building will easily be met through diet), processed food (for optimal health)

[psaljoug]

6 meals/snacks a day of
a. Lean Protein- Chicken breast, turkey breast, chunk light tuna (less mercury than albacore), egg whites (or egg beaters), whey , casein, lean beef (round cuts are the leanest), cottage cheese (lower sugar/sodium=better)
b. Healthy fats- Peanut Butter, Nuts, flax, fish oil, olive oil, canola oil, dressings (without added sugar or hydrogenated oil), avocado, Promise butter spread, products with omegas
c. Unrefined carbs- Fibrous vegetables (broccoli, cauliflower, spinach), whole grains, fruit (whole better than dried or juice, Oats/oatmeal, wraps(low carb variety are normally very high in protein and fiber), sweet potatoes, beans, fruit
combo foods: low fat dairy (milk, cheese, greek yogurt), salmon
Avoid: refined sugars and trans fat (anything that says hydrogenated oil)
Limit: saturated fat (the amount the body needs for hormones and muscle-building will easily be met through diet), processed food (for optimal health)

this

+ water

[Bignbuff]

this

+ water

This

+ Eating approximately 14-16 times your bodyweight in calories per day - lower side if you have a slow metabolism (naturally thin), higher side if you have a fast metabolism (naturally heavy)

+ Eating approximately one gram of protein per pound of bodyweight per day

[SuffolkPunch]

Rather than picking up snippets of information from the intardnet, buy Alan Aragon's book 'Girth Control' - he is a highly respected guy here and will give you a complete and no BS picture.

[YoungEx20]

This

+ Eating approximately 14-16 times your bodyweight in calories per day - lower side if you have a slow metabolism (naturally thin), higher side if you have a fast metabolism (naturally heavy)

+ Eating approximately one gram of protein per pound of bodyweight per day

cals at 14/16 times your body weight? So if I'm trying to cut body fat at 200 pounds I can eat 2800 cals? That's 14 times my body weight. I thought that for cutting something like 2000 cals (for my weight anyway) made more sense.

Edit: He said build muscle too, but I'm still guessing that eating so many cals it would be hard to cut fat.

[Bignbuff]

cals at 14/16 times your body weight? So if I'm trying to cut body fat at 200 pounds I can eat 2800 cals? That's 14 times my body weight. I thought that for cutting something like 2000 cals (for my weight anyway) made more sense.

Edit: He said build muscle too, but I'm still guessing that eating so many cals it would be hard to cut fat.

I suppose he could lower it a little more if he wasn't making progress after two weeks. I think plenty of people would lose weight at 14x their bodyweight though if they are lifting heavy, doing cardio several times per week, and eating the right foods.