View Full Version : Good diet for gaining muscle, losing fat?

07-10-2003, 10:37 AM
Is this is a good diet for me? I am trying to bulk up and lost fat.

- Egg omelet or scrambled egg, NS as to fat added in cooking
- Banana, raw
- Cookie-Crisp
- Toast
- Orange juice, with calcium added, canned, bottled or in a carton, unsweetened

- Mixed vegetables (corn, lima beans, peas, green beans, and carrots), cooked, NS as to form, NS as to fat added in cooking
- Chicken, breast, with or without bone, NS as to cooking method, NS as to skin eaten
- Rice

- Peanut butter sandwich, natural
- Apple juice


- Milk, cow's, fluid, skim or nonfat, 0.5% or less butterfat

Overall, this is what I am aiming for every day:

07-10-2003, 10:53 AM
Whoa! Those calories look like they're way too low. You should have more fat in your diet, as well as protein. Try to reduce the carbs, unless you're doing alot of cardio? How much do you weigh and what does you routine look like?

Also, get some more EFAs in there. Like fish oil and flax supplements, peanuts, olive oil, avocado, etc.

07-10-2003, 11:01 AM
What's your stats (height, weight, age)? Those calories do a look a little (that's being nice) low. You could probably do with adding some olive oil to your lunch and dinner meals.

I'm eating twice that and I'm cutting. I actually ate 3 times that yesterday. (Twas a good day :) )

But anyway, a little more info would be nice.

07-10-2003, 11:12 AM
I need a diet to lose fat and gain muscle too... im 6 feet, 20% BF, 200 lbs. I am going to start going to the gym once i get my next paycheck, which should be on wednsday. Once that starts, i will be doing WBB #1 routine, and do cardio on my off days (is that good?) and i need to start a diet. I dont have too much money to spend on supplements and protein shakes, but what else should i do, like what foods to eat which will help me gain muscle and lose fat. Help :D

07-10-2003, 11:14 AM
oh, and 16 yrs old :D. my main concern is cutting the fat, my second concern is geting some muscle.

07-10-2003, 11:30 AM
First off its tough to gain both muscle and lose fat at the same time. There are few people here that have been able to do it and some are "assisted".

WBB#1 will be a good starting point. Have you been working out before? Do you play any sports? If this is the first time you've ever really tried too much then I don't think you'll have to worry about running just yet. Just by starting weight training you'll start to see some good results.

Somebody else can help you a bit better than I can with your diet to better suit your goals. You won't need any supplements to begin with just food. You might look into some protein for post workout but other than that, you really don't need too many supplements.

07-10-2003, 12:00 PM
I am 5'9", 150lbs.

07-10-2003, 12:08 PM
Originally posted by Jagarus
I am 5'9", 150lbs.

Like I said above, its going to be tough to lose fat and gain muscle. If you are new to weight lifting then you can probably pull it off for a while as your body will repartition things to better suit the new lifestyle. If you aren't new, then you need to be eating more.

Sorry about getting you and the other guy confused but like I said, adding some olive oil (or even flax oil) to lunch and dinner would be a good idea. I might try with just a bit more protein and fat but without really knowing what your maintenance levels are its tough to tell. I've heard the recommendation here (from Bradley) that its wise to get at least 1g of protein per pound of bodyweight and at least 20% of your calories from fat. You can fill the rest in with carbs. That's a good starting point for your diet. Get your diet on track then follow it up with a good healthy training routine and you'll be all set. Good luck man!

07-10-2003, 12:09 PM
why are you worried about losing fat at 150 lbs?

i would definitely add more good fats to your diet : fish oil, olive oil, pb, nuts, etc.

07-10-2003, 12:13 PM
If you are flabby without muscle, simply adding muscle despite a weight gain will make you appear leaner and more cut.

07-10-2003, 12:33 PM
This is how I looked like a week ago, at 155lbs. http://www.wannabebigforums.com/showthread.php?s=&threadid=33096&highlight=Jagarus

After doing HIIT and strenuous exercise, I lost 5 pounds. My body fat is around 20%. As you can see in those pics I have small wrists. Most of the fat is around my waist. Right now, I am trying to lose as much body fat as I can before I begin weights in a month.

07-10-2003, 12:35 PM
lifting weights is more beneficial to losing fat than cardio alone

07-10-2003, 12:40 PM
Originally posted by raniali
lifting weights is more beneficial to losing fat than cardio alone

Thing is, I can't get to a gym yet. I just got my license a month back, and waiting on buying a car in a month. Ballys is like 5 miles from here.

All I have right now is a pair of 20lbs dumbells lying around at home.

BTW, should I drink apple juice? It has like 20g of sugar for an 8oz serving.

07-10-2003, 01:38 PM
Well, since you can't lift now, why don't you concentrate on losing the fat first? When you do that, lift and then gain muscle.

As for your diet, why don't you look around the journal section for some good examples?

07-10-2003, 04:37 PM
Originally posted by Jagarus
All I have right now is a pair of 20lbs dumbells lying around at home.

There are other ways to train while you are waiting for you gym membership. You could throw in some pushups and chins, both of which can be performed many different ways.

Maybe do some sprints which could help with your legs. I know this is not ideal, but it is better than not doing anything:)

BTW, should I drink apple juice? It has like 20g of sugar for an 8oz serving.

I would stick to eating less calorie dense foods that have more nutritional value. Drinking things like apple and orange juice can really add cals quick, which would not be ideal when trying to lose bf. Maybe eat an apple instead of the juice.