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lakergirl32
07-09-2004, 07:42 AM
Hello fairly new here- 5'6'' 150 trying to gain muscle but reduce body fat % which I think is around 20-23
weight train (hst) 3x a week cardio the other 3-4 days (hiit)

Typical eating day

5:30am pro shake/ toast (low carb) with soy milk/ total protein ceareal
8:30am canteloupe 1 cup and a pro shake
11:00am chicken from a can / low carb yogurt / 1/2 cup L/f cottage cheese
2:00pm post workout pro bar
5:00pm 6 0z lean only eaten pork chops/ salad w/ olive oil/ 1 cup brown rice
6:00pm snack no sugar added f/f soft serve yogurt
Roughly 1900cal 45fat 183carbs 172pro fitday.com
Thanks for any input

MsFit
07-09-2004, 07:49 AM
For fat loss, I would limit the protein shakes to 1 a day. They are a liquid meal and don't require your body to digest, which keeps your metabolism up. The protein bars are even worse. Most are just glorified candy bars. I'd omit the yogurt too. Sugar laden and dairy, not the best for weight loss.

Choose more real food, such as eggs, oatmeal, brown rice, sweet potatoes, chicken, turkey, beef, pork, various nuts, flax, etc.

Diet tweaking should give you some results.