Diet

[Moonlight]

Goal is to get bigger, but go from 12-13% bodyfat down to about 3-4%bf

Breakfast: I need a meal for breakfast, I was thinking about a fruit salad, simply because I cant live without my fruit.

Morning tea: A Vegetable based soup with chicken in the soup approx. 1 and a half cups.

Lunch: a Vegetable based Stir fry, very little oil beef strips and rice/pasta to go with it (I'd say about 100g beef, and about 400g vegetables)

Afternoon tea: 200g tuna with about 200g vegetables
Protien Shake after gym session

Dinner: 250g meat chicken/beef, 1 potato and vegetables


there is another document to go with this and it can be found at:

http://www.ironmagazineforums.com/showthread.php?p=1159568#post1159568

 

[LAM]

3-4% bf is not healthy to maintain and for most people almost impossible to obtain such a low amount of body fat with out significant muscle loss

 

[Emma-Leigh]

Goal is to get bigger, but go from 12-13% bodyfat down to about 3-4%bf

So you want to gain a whole heap of mass but cut your BF down by 10% at the same time? I agree with LAM - This is not going to happen!!

Once males get under ~10% it starts to get pretty hard to drop BF%... Once you are down around 5-6% you are looking at competition lean.

3-4% is near death (you could probably do 4-5% ish for a short time around a comp and that would be it....).

At 12-13% you could go either way... So you should pick which one is more important for you and stick with that.

But a few things about your diet:

Breakfast: I need a meal for breakfast, I was thinking about a fruit salad, simply because I cant live without my fruit.

Fruit is fine and, despite what people thing, you can cut to very low BF% with fruit in your diet.

But fruit alone is not a meal. If you wanted fruit you would want to combine it with a good source of protein too... I would also certainly add some healthy fats. You might want a starchy carb here too.

Morning tea: A Vegetable based soup with chicken in the soup approx. 1 and a half cups.

Add some substance and more food in general. 1.5 cups of vegetable chicken soup is not going to give you a lot of anything...

Vegetable soup is fine, but make sure you are getting enough protein and add some healthy fats and +/- carbs here too.

Lunch: a Vegetable based Stir fry, very little oil beef strips and rice/pasta to go with it (I'd say about 100g beef, and about 400g vegetables)

This is fine.

Afternoon tea: 200g tuna with about 200g vegetables
Protien Shake after gym session

Add carbs before the gym. Some brown rice would be good.

Make sure there are carbs in your shake too.

Dinner: 250g meat chicken/beef, 1 potato and vegetables

Add healthy fats.