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aggablinky
05-22-2003, 03:41 AM
Hello, i just wondered if anybody could tell me if there is anyway i can cut back on my fatty foods, increase my protein intake, but not lose any muscle? I`d still like to gain some muscles, but i dont want to be fat as well. I do believe some people claim the only way to shed fat , but gain muscle is to take steroids, which i`d rather avoid. I think i need to lose about 14-20 lbs of fat. Thankyou in advance :)

bradley
05-22-2003, 04:26 AM
If you are new to training then you could possibly lose fat and gain muscle but I wouldn't expect to gain a significant amount muscle while trying to lose bf.


Hello, i just wondered if anybody could tell me if there is anyway i can cut back on my fatty foods, increase my protein intake, but not lose any muscle?

Sure just eat cleaner foods and get your protein from lean sources. If you want to lose fat then you need to create a caloric deficit either throught diet, cardio, or a combination of the two. What does your current diet look like on an average day? How much do you weigh?

aggablinky
05-22-2003, 05:09 AM
I`ve been working out for a few years now, i currently weigh about 240lb, i`m 6 ft. My daily diet goes something like this: Breakfast 6am - protein shake. Morning tea at work 9am - 2 slices of toast, and a 200gm low-fat yoghurt, lunch 12pm- half a chicken, and sometimes a chocolate bar. afternoon tea 3pm- protein drink. Dinner anywhere between 6 and 8 pm. Baked potatoes and fish, or sometimes steak and potatoes. Also. on weekends, i have at least one meal of take-away food

bradley
05-22-2003, 06:37 AM
Originally posted by aggablinky
I`ve been working out for a few years now, i currently weigh about 240lb, i`m 6 ft. My daily diet goes something like this: Breakfast 6am - protein shake. Morning tea at work 9am - 2 slices of toast, and a 200gm low-fat yoghurt, lunch 12pm- half a chicken, and sometimes a chocolate bar. afternoon tea 3pm- protein drink. Dinner anywhere between 6 and 8 pm. Baked potatoes and fish, or sometimes steak and potatoes. Also. on weekends, i have at least one meal of take-away food

Here are some generally accepted guidelines that I posted in another thread:


Here are some general dieting guidelines that might be of some help:
1) 1 gram of protein per lb. of bodyweight

2) 25-30% of daily calories should come from fat (Essential fatty
acids making up most of this total)

3) Fill in the rest of daily calories with low glycemic index carbs, except postworkout which would ideally include high glycemic index carbs along with a quick digesting protein (whey protein).

4) Drink plenty of water throughout the day, and one gallon would be good starting point.

Listed below are some good sources of each macronutrient. This is just a small list and is by no means all inclusive.

protein sources: eggs, chicken, lean beef, dairy, fish

low GI carbs: oats, sweet potatoes, beans, whole wheat bread, vegetables

fats: nuts, natural peanut butter, oily fish (such as salmon), fish oil, flax oil, hemp oil, olive oil

To find out how many cals you should be eating each day I would slowly decrease cals in small increments until you are losing the desired amount of weight each week (approximately 1lb per week is a good number IMO). You can use www.fitday.com to help you track calories if you like. Here is an example of what I mean. Say you are eating 3000 cals and maintaining your weight then you would need to decrease cals by a small amount (about 200-300). That would put you at 2700 cals for the week. Keep cals at this level for the week and then weigh yourself at the end of the week and see how much weight you have lost. I woud weigh myself at the same time each week to try and ensure the most accurate measurement.

As far as routines go you might want to check out one of the WBB routines on the main page. The following site has a list of exercise illustrations that might be helpful as well www.exrx.net

There is a lot of information in previous threads as well. Run some searches and you will find a lot of answers to your questions.

bradley
05-22-2003, 06:47 AM
Breakfast 6am - protein shake.

I would throw in some carbs along with this meal. Maybe some oats or ww bread.


Morning tea at work 9am - 2 slices of toast, and a 200gm low-fat yoghurt

This looks ok IMO although I think a natty pb sandwich on ww bread or something like that would be better than the yogurt, or maybe go with cottage cheese instead of the yogurt.


lunch 12pm- half a chicken, and sometimes a chocolate bar.

Maybe go with boneless skinless chicken breasts if you can along with some carbs. Maybe a sweet potato or brown rice. I would save the chocolate bar for a cheat meal.


afternoon tea 3pm- protein drink

Again get some carbs or fat with this meal. Maybe eat some nuts of some sort or add some olive oil to the shake. You could also go with some oats, ww bread. Something along those lines.


Baked potatoes and fish, or sometimes steak and potatoes.

Looks okay to me. You could add some veggies in there if you wanted.

You also need to add in some healthy fats in your diet and some veggies would also be beneficial as well. Vegetables can also help keep you full longer. Maybe add in some brocolli, cauliflower, salad, etc. to some of your meals.

Ironman8
05-22-2003, 06:53 AM
Cut out the really fatty foods, just don't cut fat from your diet.

GhettoSmurf
05-22-2003, 07:06 AM
Originally posted by Ironman8
Cut out the really fatty foods, just don't cut fat from your diet.

i'd refraise that and say "cut out the deep fried, and greasy fatty foods"



remember, good fats like flaxseed oil and fish oil, etc are basically pure fat (really fatty) ;)