Gain muscle, lose fat. Your advice?

[DannyT]

Ok, thanks to some previous advice here I have spent a week trying to find a good diet to fit my objectives.

I am 6ft Male, 168 Pounds, fit and lean except for a few inches on my waist and hips that I need to get rid of.

I plan to combine playing football and jogging for three 40 minute periods per week to burn off the fat.

4 or 5 days a week I use free weights to gain muscle mass.

I want to lose the fat and gain muscle. I don't want to be a huge muscle man, just very fit and defined. I am some way there but need to clean up my act, especially the small tyre around my gut.

Here's the diet.

Meal 1 - 9:30am
Skimmed Milk
Whole Grain Cereal

Meal 2 - 1.00pm
2 Whole Eggs + 2 Egg Whites
2 Slices Whole Grain Bread

Meal 3 - 4.00pm
Tin of Tuna Chunks in Brine
Apple

Meal 4 - 7:30pm
Chicken Breast or Lean Mince
Brown Rice or Whole Wheat Pasta
1 Onion
1 Tomato
3 Large Mushrooms
3 Fish Oil Capsules (1000mg)

Meal 5 - 9:00pm
Handful Almonds
1 Orange
1 Fat Free Yoghurt

Meal 6 - 10:30pm
Low Fat Cheese Spread
4 x Rye Crispbread

TOTAL:
97.15g PROTEIN
1819 CALORIES

I know that the first thing that stands out is not enough protein. How can I get more whilst keeping fat content and calories down to a minimum?

Finally, I have a slight budget constraint so would like to avoid the protein drinks if possible. Also, can't eat much more than 4 eggs a day and cottage cheese is a no-no. Anything else goes.

Is this diet and exercise conducive to getting the results I want? Where can I tweak it?

 

[Jodi]

Do you realize that 90% of the women here eat more than this?

Your not eating enough AT ALL!!!

 

[Jodi]

Originally posted by DannyT
Ok, thanks to some previous advice here I have spent a week trying to find a good diet to fit my objectives.

I am 6ft Male, 168 Pounds, fit and lean except for a few inches on my waist and hips that I need to get rid of.

I plan to combine playing football and jogging for three 40 minute periods per week to burn off the fat.

4 or 5 days a week I use free weights to gain muscle mass.

I want to lose the fat and gain muscle. I don't want to be a huge muscle man, just very fit and defined. I am some way there but need to clean up my act, especially the small tyre around my gut.

Here's the diet.

Meal 1 - 9:30am
Skimmed Milk
Whole Grain Cereal

2 whole Eggs and 6 Egg Whites - why no protein here?

Meal 2 - 1.00pm
2 Whole Eggs + 2 Egg Whites
2 Slices Whole Grain Bread

Not enough eggs. Why not chicken and brocolli with some brown rice

Meal 3 - 4.00pm
Tin of Tuna Chunks in Brine
Apple

Add a veggie. What's brine and add some fish oil here too

Meal 4 - 7:30pm
Chicken Breast or Lean Mince
Brown Rice or Whole Wheat Pasta
1 Onion
1 Tomato
3 Large Mushrooms
3 Fish Oil Capsules (1000mg)

How much chicken?

Meal 5 - 9:00pm
Handful Almonds
1 Orange
1 Fat Free Yoghurt

Where's the protein? Tuna, eggs, chicken, fish etc. This is not a meal . Choose 1 either the orange or the Yogurt

Meal 6 - 10:30pm
Low Fat Cheese Spread
4 x Rye Crispbread

This is a meal? 1.5C. Cottage Cheese, Fish oil and maybe a veggie if your still hungry

TOTAL:
97.15g PROTEIN
1819 CALORIES

I know that the first thing that stands out is not enough protein. How can I get more whilst keeping fat content and calories down to a minimum?

Finally, I have a slight budget constraint so would like to avoid the protein drinks if possible. Also, can't eat much more than 4 eggs a day and cottage cheese is a no-no. Anything else goes.

Is this diet and exercise conducive to getting the results I want? Where can I tweak it?

 

[DannyT]

Thanks Jodi, I am tyring to find a platform to start from and then add to it without unbalancing it.

Last time I wrote I was eating too much, the wrong things and not spreading my meals out throughout the day.

If you read my post thoroughly you while notice

a> Cottage Cheese is out, cos I can't stomach the stuff.

b> Eating 70 eggs a week is too much on my pocket. Food is much more expensive in the UK than the US. It would cost me the equivalent of $17 a week alone on eggs.

c> I am getting fish oil from the Omega 3 tablets.

 

[Jodi]

I did read your post I just forgot about the cottage cheese thing. It's best to eat a casein protein before bed.

Then eat more tuna or fish or chicken. You need 1-1.5G of protein per pound of bodyweight. If your protein choices are limited then eat more of what you can eat.

 

[DannyT]

How will eating that much food impact on my desire to lose the body fat? Is my calorie intake ok, too little? too much? Can I eat as much as I want of the same things?

Is my exercise routine ok? Is one cancelling out the effects of the other?

 

[DannyT]

PS. Brine is basically salt water. You find it in cans of Tuna, I usually drain it out.

 

[Jodi]

You need to eat more to lose fat. So long as your in a caloric deficit (2000-2100 cals) then you will lose fat.