Is my diet ok for losing FAT and gain muscle.

[Jetvictor]

I counted my calories for the past 3 days of what I always eat. This is what I have.

9am-10am:

Breakfast - 300-400 calories, 20 g fat, 40g carb, 32 g protein

11am-12pm:

After Workout 350 calories with protein = 480 calories 6g fat, 50-55g protein, 46g carbs.

3pm-4pm:

370 calories - 8g fat, 55g carbs, 41g protein

6pm:

570 calories, 17g fat, 49g carbs, 36g protein

9pm:

500 calories, 10g fat, 49g carbs, 53g protein.


Total : 2320 calories, 61g fat, 239g carbs, 181g protein.

Edit: Btw, I am 5'11 and 260 pounds.

I need help with this because I understand food is one of the most important key factor. I think I'm not having enough protein and maybe carbs in my diet? Can anyone help me on what I need to do to improve this or stay with this diet? I have been on this for 3 days now but I feel good. My goal is to gain muscles while losing fat and gain strength in weights. Thanks!

[iceguy2003]

How lean are you? Rule of thumb is 1 - 1.5g of protein per lean pound of muscle.

What foods are you eating to get that much fat with that much protein?

[DE.TAPER]

I counted my calories for the past 3 days of what I always eat. This is what I have.

9am-10am:

Breakfast - 300-400 calories, 20 g fat, 40g carb, 32 g protein

11am-12pm:

After Workout 350 calories with protein = 480 calories 6g fat, 50-55g protein, 46g carbs.

3pm-4pm:

370 calories - 8g fat, 55g carbs, 41g protein

6pm:

570 calories, 17g fat, 49g carbs, 36g protein

9pm:

500 calories, 10g fat, 49g carbs, 53g protein.


Total : 2320 calories, 61g fat, 239g carbs, 181g protein.

Edit: Btw, I am 5'11 and 260 pounds.

I need help with this because I understand food is one of the most important key factor. I think I'm not having enough protein and maybe carbs in my diet? Can anyone help me on what I need to do to improve this or stay with this diet? I have been on this for 3 days now but I feel good. My goal is to gain muscles while losing fat and gain strength in weights. Thanks!

post the foods brah

[Ultimate Genetics]

Not bad but I would add about 20-50 grams of protein. At your weight you will lose if you do some cardio and weights with that amount of calories and still gain some muscle. You are looking at living proof.

[Jetvictor]

They're mainly sandwiches on wheat with turkey or grill chicken that's all. Nothing special. chicken breast with veggies and stuff. Drinking water and nothing sugary at all. Pretty stricted. This is my first time in my life im eating 2000-2300 calories a day and often lol. Thanks for the feedback guys.

I do not know my lean mass sorry or body fat =/ im sure my bodyfat is high lol.

[caut1on]

You are not going to be able to 'gain muscle', and lose fat at the same time. Losing fat = a calorie deficit. Gaining muscle = a calorie surplus. If you are losing fat, you might think you are gaining muscle because your muscles look more defined. If you are gaining muscle you might thing you are losing fat because your weight is going up (muscle mass) thus lowering your overall body fat % (your changing your body composition).

[Radiasian]

try to add in at least 3 cups worth of fruit or vegetable every day.

[steelz]

I LOST 40 POUNDS IN THE LAST 12 MONTHS BY USING THE METHOD OF 4 DAYS A WEEK WITH WEIGHTS 1 HOUR WEIGHTS WITH 10 MINUTES CARDIO AT END OF SESSION! 2 GRAMS PROTEIN PER POUND OF BODYWEIGHT AND 12-15 CALORIES PER POUND OF BODYWEIGHT FOR CALORIE INTAKE. SUBTRACT EVERY 5 LBS OF BODYWEIGHT LOSS. AND FOR ME ,ANABOLIC PUMP FROM USP LABS SEEMS TO HELP! NO PLAN WILL WORK IF YOU EAT PIZZA, CHIPS AND SODA! LOTS OF HARD BOILED EGGS HELP TO, LOSE THE YOKE!! GOOD LUCK

9am-10am:

Breakfast - 300-400 calories, 20 g fat, 40g carb, 32 g protein

11am-12pm:

After Workout 350 calories with protein = 480 calories 6g fat, 50-55g protein, 46g carbs.

3pm-4pm:

370 calories - 8g fat, 55g carbs, 41g protein

6pm:

570 calories, 17g fat, 49g carbs, 36g protein

9pm:

500 calories, 10g fat, 49g carbs, 53g protein.


Total : 2320 calories, 61g fat, 239g carbs, 181g protein.

Edit: Btw, I am 5'11 and 260 pounds.

I need help with this because I understand food is one of the most important key factor. I think I'm not having enough protein and maybe carbs in my diet? Can anyone help me on what I need to do to improve this or stay with this diet? I have been on this for 3 days now but I feel good. My goal is to gain muscles while losing fat and gain strength in weights. Thanks![/QUOTE]

[mingo3403]

post the foods brah

I don't see how the type of food matters to lose weight as long as he is on a deficit.

[timhet]

I reckon those macros look pretty good. Its a bit of trial and error for you body/lifestyle. If you are losing weight at at steady rate with that diet and you feel good and not too lethargic etc, then keep it going. If you are finding your not losing weight or you can't maintain the diet, then you need to change something.

I reckon 180 grams of protein sounds about spot on for typical person at 5'11". Good to see you are eating plenty of carbs too.

I personally find that 40/40/20 split is the most livable macro.

[PoGo86]

Hey man, you and me are about the same weight, and I have a similar goal of losing fat and maintaining muscle mass. If it was me, I would up the protein and lower the carbs. Are you doing any cardio/weights?

[Jetvictor]

Hey man, you and me are about the same weight, and I have a similar goal of losing fat and maintaining muscle mass. If it was me, I would up the protein and lower the carbs. Are you doing any cardio/weights?

Yes I do. I go weight lifting 5 times a week at noon and cardio later in the evening. Making sure there's a 6 hours cap. So yeah I do both and take my rest at weekends or just cardio on weekends if I feel up to it.

[thrashertm]

Yes I do. I go weight lifting 5 times a week at noon and cardio later in the evening. Making sure there's a 6 hours cap. So yeah I do both and take my rest at weekends or just cardio on weekends if I feel up to it.

It helps to do cardio in the morning on an empty stomach. I do my weightlifting before my cardio, which helps burn even more I am told.