Losing lean mass as well as BF please advise on new diet!

daveclissold · 04-24-2007, 08:56 PM

Hi guys and gals

Just had some bad news on the whole changing my phsyique front, had an electrical impedance BF measurement on Saturday and found out that yes I've lost 1% BF in a 4 week period I've also lost 2.5lbs of muscle. Now I do not want this so I've put together a new diet. I really want to shed the BF as quickly as possible my goal is to get from 23% @ 80.5kg (177.4lbs) to 14-15% over the 10-12 weeks as well as gaining around 5-6kg (10-12lbs) in muscle, this would mean me having to lose around 18lbs in body fat in this time. Now I know that this is possible I've seen some of you out there that have done it if not done better.

Here is my daily regime from a dietry perspective. Please take a look and seriously tell me what you think? The result have depressed me and I've not been for the evening run for a few days, which by the way should read from 18:30-19:00 not as it shows.

Meals 2 and 5 seem to be a little excessive, will this hinder my results? should I be trying to move some of the carbs from meal 5 to earlier in the day to meals 3 and 4. What about my calorie intake should that be reduced down to around 1600 as my RMR is 1882 according to the calculators on this site.

daveclissold · 04-25-2007, 06:31 PM

After reading a response to a postI made in another thread I have been playing around to try and sccomodate a more evenly distributed diet. However I still think Meals 2 and 4 are a little excessive. Am normally quiet hungry around meal 4 especially if I am out and about inthe afternoon.

Anyway here is the new look diet

Please leave a comment. Would really like to know if my goals are going to be achievable with this or should I go back to the drawing board?

Bronkko · 04-25-2007, 06:42 PM

looks solid to me. changing eggs to egg whiites makes sense.

ScottC · 04-25-2007, 06:43 PM

You won't be able to put on 10-12lbs of muscle at the same time you are losing fat. To lose fat one must eat at a caloric deficit, to gain mass one must eat at a caloric surplus.

If you haven't lifted in a while you will have some slight newbie gains, but it wont last.

daveclissold · 04-26-2007, 02:01 AM

Quote:

Originally Posted by ScottC

You won't be able to put on 10-12lbs of muscle at the same time you are losing fat. To lose fat one must eat at a caloric deficit, to gain mass one must eat at a caloric surplus.

If you haven't lifted in a while you will have some slight newbie gains, but it wont last.

Ok I'vepretty much never lifted in my entire life, so will settle for the little muscle gain I will make. The BF% change is the biggy for me, am I setting a realistic target here?

The Brotherhood · 04-26-2007, 02:10 AM

Your issue is very apparent, and has still not been corrected in your revised diet.

A protein shake is NOT enough before cardio, let alone a workout. As some would say, "Holy Catabolic Batman!"

Whole meal with 30% of your daily carbs in the AM before your workout will see you in much better shape.

I would also drop the protein to 240-250g and increase the carbohydrates proportionally.

ScottC · 04-26-2007, 05:41 AM

Quote:

Originally Posted by The Brotherhood

Your issue is very apparent, and has still not been corrected in your revised diet.

A protein shake is NOT enough before cardio, let alone a workout. As some would say, "Holy Catabolic Batman!"

Whole meal with 30% of your daily carbs in the AM before your workout will see you in much better shape.

I would also drop the protein to 240-250g and increase the carbohydrates proportionally.

This may help: Workout nutrition:
http://forum.bodybuilding.com/showpo...postcount=3088