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  1. #1
    Registered User monk..'s Avatar
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    Smile Is my diet correct for putting on mass & lose body fats?

    Hi,
    I'm trying to gain mass and lose body fats as well.
    Is it possible to do both at the same time or is it better to put on the mass first then lose the fats?

    My diet right now in terms of cals is as follows:
    Weekdays (Mon, Wed & Thurs)
    Proteins - 349.7
    Carbs - 243.2
    Fats - 82.8
    Calories - 3132

    (Tues & Fri)
    Proteins - 358.7
    Carbs - 254.2
    Fats - 85.8
    Calories - 3237

    Weekend (Sat)
    Proteins - 308.4
    Carbs - 251.6
    Fats - 60.8
    Calories - 2797

    My cheat day is on Sunday where the numbers are around Sat's figures except the Carbs are slightly higher.

    I trained 5x a week - a body part for each day, cardio is 30 mins at 9% incline @ speed 5.5 (3x) and swimming 20 laps within 30mins (2x).

    Given these, I can't seem to increase my weight/mass fast enough as I only gain 4 pounds within 6 months...or is it normal to increaseput on only 4-6 pounds in 6 months?
    I believed my body fats % is not dropping as well.
    btw, height is 5ft 11', weighing 178.5.

    Is my diet good enough or should I reduce on something?
    I did experience with reducing my carbs intake for 1 week and my weight dropped 2 pounds in terms of muscle but not the body fats.
    Any advise.
    Thanks
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  2. #2
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    You can't really gain mass and lose fat at the same time.
    By the looks of your calorie intake you're bulking. I would aim for a clean bulk and try and gain 1-2lb of weight per week (500kcal over maintenance would achieve this).
    By the way that seems like a lot of protein man. 1g of protein/lb of lean body mass is enough.
    Reduce protein a bit and increase fat. Eating fat won't make you fat if you didn't know that already. Calorie surplus does that.
    Last edited by PathOhLife; 03-25-2010 at 03:10 AM.
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    Originally Posted by monk.. View Post
    Hi,
    I'm trying to gain mass and lose body fats as well.
    Is it possible to do both at the same time or is it better to put on the mass first then lose the fats?

    My diet right now in terms of cals is as follows:
    Weekdays (Mon, Wed & Thurs)
    Proteins - 349.7
    Carbs - 243.2
    Fats - 82.8
    Calories - 3132

    (Tues & Fri)
    Proteins - 358.7
    Carbs - 254.2
    Fats - 85.8
    Calories - 3237

    Weekend (Sat)
    Proteins - 308.4
    Carbs - 251.6
    Fats - 60.8
    Calories - 2797

    My cheat day is on Sunday where the numbers are around Sat's figures except the Carbs are slightly higher.

    I trained 5x a week - a body part for each day, cardio is 30 mins at 9% incline @ speed 5.5 (3x) and swimming 20 laps within 30mins (2x).

    Given these, I can't seem to increase my weight/mass fast enough as I only gain 4 pounds within 6 months...or is it normal to increaseput on only 4-6 pounds in 6 months?
    I believed my body fats % is not dropping as well.
    btw, height is 5ft 11', weighing 178.5.

    Is my diet good enough or should I reduce on something?
    I did experience with reducing my carbs intake for 1 week and my weight dropped 2 pounds in terms of muscle but not the body fats.
    Any advise.
    Thanks
    You should start reducing that cardio. That's a little too much while on a bulk, and with your current diet. 5 days a week of cardio and weights isn't going to allow you to stay in a positive caloric state.

    If you reduced carbs you just lost water, and glycogen weight. You didn't lose muscle tissue.

    And, yes it's possible to gain muscle and lose fat. But, it's not ideal, and another way is unnatural.
    Last edited by Fullback7; 03-25-2010 at 02:44 AM.
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  4. #4
    Registered User brydonownz's Avatar
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    mate, it is very possible to gain muscle and loss fat at the same time, anyone who has done a health and human developtment or physical education course will tell you this...let me explain it ok and for all u who doubt ...read

    if your lift intensly your muscles tear and ened to rebuild themselves so that they can cope with the weight the next time it comes around,this is where high protein comes into it, protein is the bodys nutrient that repairs and maintains body cells.

    to lose fat you have to be eatling less calories than your burning, so your burning extra calories, them calories come from fat.

    if you lift intensly,eat alot of protein your muscles have no choice but to grow...but at the same time you eat under maintence so your using the fat as energy.

    YOUR BODY WILL ALWAYS BURN FAT BEFORE IT BURNS MUSCLE so unless ur extreme low body fat you will continue to lose body fat and increase muscle mass.
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    Registered User monk..'s Avatar
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    Originally Posted by PathOhLife View Post
    You can't really gain mass and lose fat at the same time.
    By the looks of your calorie intake you're bulking. I would aim for a clean bulk and try and gain 1-2lb of weight per week (500kcal over maintenance would achieve this).
    By the way that seems like a lot of protein man. 1g of protein/lb of lean body mass is enough.
    Reduce protein a bit and increase fat. Eating fat won't make you fat if you didn't know that already. Calorie surplus does that.
    Oh..1g of protein/lb of lean body mass is enough?
    I read that to put on mass, the protein is supposed to be 1.5 to 2g/ Ib of body weight.
    That's why i'm took 179 x 2 = 358g of protein.
    My normal day meals are as follow which I'm assuming it's quite clean :
    Meal 1
    3 eggs
    5 tlb of cooked oatmeal
    1 slice of multigrain bread with peanut butter
    Meal 2
    Tuna sandwich:
    multigrain bread
    low-fat cheese
    tuna in lite olive oil
    100% Whey (1 scoop)
    Meal 3
    Chicken breast (assume 150g)
    with white rice
    and 2 hard-boiled egg (no sauce)
    Meal 4
    Protein shake (2 scoops)
    Meal 5
    Tuna sandwich :
    multigrain bread
    low-fat cheese
    tuna in lite olive oil
    2 hard-boiled egg white
    Meal 6
    100% Whey (2 scoops)
    Meal 7
    chicken breast and vegetables (assume 200g)
    Meal 8
    Protein shake (2 scoops)
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    Registered User monk..'s Avatar
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    Originally Posted by Fullback7 View Post
    You should start reducing that cardio. That's a little too much while on a bulk, and with your current diet. 5 days a week of cardio and weights isn't going to allow you to stay in a positive caloric state.

    If you reduced carbs you just lost water, and glycogen weight. You didn't lose muscle tissue.

    And, yes it's possible to gain muscle and lose fat. But, it's not ideal, and another way is unnatural.
    Too much cardio?
    But if I reduce to 3 days a week, my concern will be the body fat increase.
    I know that body fats % increase is normal during bulking but I trying not to put on too much - the last time I check, BF % is 23% and is trying to drop it or maintain while putting on the mass...
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    Originally Posted by brydonownz View Post
    mate, it is very possible to gain muscle and loss fat at the same time, anyone who has done a health and human developtment or physical education course will tell you this...let me explain it ok and for all u who doubt ...read

    if your lift intensly your muscles tear and ened to rebuild themselves so that they can cope with the weight the next time it comes around,this is where high protein comes into it, protein is the bodys nutrient that repairs and maintains body cells.

    to lose fat you have to be eatling less calories than your burning, so your burning extra calories, them calories come from fat.

    if you lift intensly,eat alot of protein your muscles have no choice but to grow...but at the same time you eat under maintence so your using the fat as energy.

    YOUR BODY WILL ALWAYS BURN FAT BEFORE IT BURNS MUSCLE so unless ur extreme low body fat you will continue to lose body fat and increase muscle mass.
    So one have burn more calories than the calories taken to lose fats and eat a lot of protein to build muscles.
    But that will means a high % of protein compare to carb & fats % and yet the total calories has to be lesser.
    So for example, my daily intake of 350g protein will stay but my carbs & fats to drop so as to maintain a lower calories?
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    Originally Posted by monk.. View Post
    Too much cardio?
    But if I reduce to 3 days a week, my concern will be the body fat increase.
    I know that body fats % increase is normal during bulking but I trying not to put on too much - the last time I check, BF % is 23% and is trying to drop it or maintain while putting on the mass...
    Your diet looks like it is great for bulking. It seem that you really need to choose to cut or bulk. You will likely gain some fat with your current diet, but that is just to make sure you get maximum muscle gains. After you're content with your bulk, then cut down the fat.
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    Originally Posted by monk.. View Post
    So one have burn more calories than the calories taken to lose fats and eat a lot of protein to build muscles.
    But that will means a high % of protein compare to carb & fats % and yet the total calories has to be lesser.
    So for example, my daily intake of 350g protein will stay but my carbs & fats to drop so as to maintain a lower calories?
    yes thats pretty much it, if ur having 350gram a day that is very sufficent to gain lean mass aslong as u train as intensly as possible, and eat under maintence, or if u cbf counting calories just make sure you dont eat crap theres no chance you wont lose fat and gain muscle.
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    Originally Posted by brydonownz View Post
    mate, it is very possible to gain muscle and loss fat at the same time, anyone who has done a health and human developtment or physical education course will tell you this...let me explain it ok and for all u who doubt ...read

    if your lift intensly your muscles tear and ened to rebuild themselves so that they can cope with the weight the next time it comes around,this is where high protein comes into it, protein is the bodys nutrient that repairs and maintains body cells.

    to lose fat you have to be eatling less calories than your burning, so your burning extra calories, them calories come from fat.

    if you lift intensly,eat alot of protein your muscles have no choice but to grow...but at the same time you eat under maintence so your using the fat as energy.

    YOUR BODY WILL ALWAYS BURN FAT BEFORE IT BURNS MUSCLE so unless ur extreme low body fat you will continue to lose body fat and increase muscle mass.
    Not exactly true. Over a period of time, you can loose fat and build muscle, if you dont you've kinda failed.
    You wont increase your muscular size at all, while on a calorie minus. You won't have a positivt nitrogen balance hence you won't increase muscle size.
    Last edited by Mattias; 03-26-2010 at 05:12 AM.
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    Originally Posted by Mattias View Post
    Not exactly true. Over a period of time, you can loose fat and build muscle, if you dont you've kinda failed.
    You wont increase your muscular size at all, while on a calorie minus. You won't have a positivt nitrogen balance hence you won't increase muscle size.
    your wrong...u can build muscle and lose fat it has been done thousands of times...dont doubt it because people use bulknig as an excuse to eat shiit and gain fat thinking yay i gained 10kg in 3months...altho 8kg prob fat...but its 'ok' because there 'bulking'...ridiculous
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    Originally Posted by brydonownz View Post
    your wrong...u can build muscle and lose fat it has been done thousands of times...dont doubt it because people use bulknig as an excuse to eat shiit and gain fat thinking yay i gained 10kg in 3months...altho 8kg prob fat...but its 'ok' because there 'bulking'...ridiculous
    Dude, it's on of the most basic things in bodybuilding, and nutrition. Significant muscle growth requires a calorie intake thats a bit over maintenance.

    I agree though thats it's ridiculous when people say they are going on a bulk and end up looking obese.
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    You got way too much cardio, I would also either choose to either cut or bulk, doing both at the same time will get you nowhere. Also that a lot of protein, I was getting in a little less than 300 grams when I was on a bulk but I also weighed 210. When I bulked I just did high intense workouts, with no cardio, the more you run the more you burn calories the more you have to eat.
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    Originally Posted by brydonownz View Post
    yes thats pretty much it, if ur having 350gram a day that is very sufficent to gain lean mass aslong as u train as intensly as possible, and eat under maintence, or if u cbf counting calories just make sure you dont eat crap theres no chance you wont lose fat and gain muscle.
    I know to lose fats, one have to eat less calories but it's a bit hard to maintain high protein and yet cut down on calories.
    I meant I have try cuttin on the carbs for a couple of weeks and i ended up losing 2-3 pounds of muscles mass but bf % is still the same.
    So how to maintain say 350g of proteins and yet cut down on calories and not too much on carbs?
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    Originally Posted by Mattias View Post
    Dude, it's on of the most basic things in bodybuilding, and nutrition. Significant muscle growth requires a calorie intake thats a bit over maintenance.

    I agree though thats it's ridiculous when people say they are going on a bulk and end up looking obese.
    Yes, I agreed on that to grow muscle mass, one need to have more calories intake than maintenance.
    That say, does that mean bulkin and losing bf is totally not possible as bulking means more calories and losing bf is to take in less calories?
    Or it is possible, just takes longer than normal as it cancels each other out??
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    Originally Posted by IIcovski View Post
    You got way too much cardio, I would also either choose to either cut or bulk, doing both at the same time will get you nowhere. Also that a lot of protein, I was getting in a little less than 300 grams when I was on a bulk but I also weighed 210. When I bulked I just did high intense workouts, with no cardio, the more you run the more you burn calories the more you have to eat.
    Too much cardio?
    Alrite, will cut it down to 3x a week.
    I did my intense workouts but decide to throw in the cardio as I do not want to increase my bf %.
    On the other hand, with that much cardio, I only manage to put on 6 pounds so far and hopefully not too much bf as my pants still fits.
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    Originally Posted by monk.. View Post
    That say, does that mean bulkin and losing bf is totally not possible as bulking means more calories and losing bf is to take in less calories?
    Well, if you're loosing body fat you're not bulking that's for sure . So what you're saying there is correct.
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