Let me give a little background...I'm 31 and have been training for about 10 years now with decent results. During the winter I tend to put on more bodyfat. Right now I'm 6' 177lbs. with 17% bodyfat. My goal is 170-175lbs. at 4-5% bodyfat. That would mean loosing 23 lbs. of fat and gaining 16 lbs. of muscle. Over a 12 week period would this diet help me accomplish my goals?
15 calories per pound
2655 Calories, 40% Protein, 40% Carbs and 20% fat.
That would mean around 265g of protein and 265g of carbs.
Over 6 meals...500-700 calories for breakfast and after training and 300-400 over the other 4 meals. All protein/carbs/fat divided appropriately.
I will also be adding about 4 days of treadmill work at about 30 minutes before breakfast. Training 3 days each week.
Also I will be adding a good whey protein, fat burner and some andro products. I don't really care for creatine, I always felt it added "weight" only and felt somewhat bloated.
What are your thoughts on this diet and suppliments. Other suppliment suggestions would be appreciated.
Dont waste your money on the Andro...
Most people will tell you it is worthless.
Push the envelope/Watch it bend.
If you can lose 23 lbs. of fat and gain 16 lbs. of muscle in 12 weeks, with what you've outlined in the post, well, you're a miracle worker.
Come back in 12 weeks and tell us how it's done, so we don't spend the rest of our lives trying.
Your goals are unreaistic. If you could lose 20 lb of fat in 12 weeks and maintain your lean muscle mass you will have done extremely well.
Remember as your bodyfat % drops so does the rate at which your body sheds fat.
Once you've got lean you should then aim to put on muscle without gaining fat to get to your ultimate objective.
I have been able to shed the fat in that amount of time, but gaining enough lean mass has been difficult. Once I reach my desired bodyfat % how should I adjust my diet to maintain that % and gain muscle mass?
Other than a quality whey will adding any other suppliments to my diet help in the lean mass building?