View Full Version : Looking to gain muscle and loose fat need a diet.

02-20-2013, 07:40 PM
I have been working out for a few years, and took off the last couple months because been home for Christmas Break. I am currently at 216 lbs and 6'3" I do not know what my bf% is. I am looking to find a real diet that I can actually stick to because I am in college and I am not going to make a spinach raspberry vanilla soy milk blah blah... Not saying this would not be a good thing, but if I try to commit to this i will probably not follow through. To get a basic idea I work out heavy weights 4 times a week do about 10 min of cardio every time as a warm up. For food I would like to maybe customize something because I am not real educated on carbs, fats, proteins ect... I know the basics but it can be overwhelming. I eat chicken breast on george forman, carrots, grape nuts, eggs and egg whites, ham sandwiches, cliff bars, big colossal, whey protein, cottage cheese before bed. Basically in short I was trying to create a diet to loose weight but still gain muscle. I was thinking five six meals a day.
1- Egg whites, maybe two whole two whites, some carb (oats?) any input would be great
2 - Usually at school here so has to be easy (protein bar like big collosal and a apple)
3 Home george forman chicken breast and a bowl of Cheerios or grape nuts in 1%
4) ??? Maybe eggs, fish, tuna (scared of mercury poison if everyday, and maybe a fruit or veggie for carbs)
5) post workout protein shake
6) before bed casein in the form of cottage cheese (low fat) .

Basically in short looking for someone that knows what they are talking about to help me develop a simple but effective college kid diet that would help me in fat lose and muscle gain. My example is kinda what I have been doing last couple weeks, but I want to get something set and go with it to loose some weight before summer. Any help would be greatly appreciated Thank You.

02-20-2013, 07:47 PM
And to add for supplements- I take fish oils 3x daily, a multivitamin, green tea extract 3x, glucosimine 3x, A pre workout was on nano vapor now considering changing on next cycle, creatine, and whey protein.

02-20-2013, 11:15 PM
read the stickies. i eat burgers and pizza all throughout my cut.

02-21-2013, 03:15 AM
1. Get rid of your misconceptions (http://forum.bodybuilding.com/showthread.php?t=136691851)
2. Calculate your calories and macros (http://forum.bodybuilding.com/showthread.php?t=121703981)
3. Eat about 20% less calories than you burn each day while still meeting minimum protein and fat. Get the remainder of cals from carbs.
4. Buy a kitchen scale and weigh everything that you eat.
5. Count calories using a site like MyFitnessPal (http://www.myfitnesspal.com). Here's how to count properly. (http://www.fitnessfactreview.com/the-art-science-of-calorie-counting/)
6. Lift heavy weights to preserve muscle mass, on a program like Starting Strength (http://forum.bodybuilding.com/showthread.php?t=998224). Why not your own routine? Read this. (http://forum.bodybuilding.com/showthread.php?t=118004321)
7. If nothing happens after 3 weeks, reexamine calculations, and eat less.

-Credit to dmacdonal9 for the list.