Havent got a clue how to diet properly

[burnsyboy]

Hi guys im 5ft10 and 180 pounds im guessing im around 14% bodyfat i want to get this below 10% but at the same time add lean mass. I train hard but the area that stops me gaining is my diet i know for a fact i undereat and that has shot my motabolism i9 just dont know how to go about eating the right stuff, any help?

 

[Built]

You won't be able to cut and bulk at once. Gain or lose - pick one.

 

[burnsyboy]

Im not too sure as ive never reached a very low body fat percentage so i would probably be happy with my size if it was clean cut muscle

 

[burnsyboy]

I thought that it was possible to put on lean mass it will just take longer that way?

 

[burnsyboy]

Any help??? i have put up a new profile pic so you can see what im at at the moment

 

[burnsyboy]

You won't be able to cut and bulk at once. Gain or lose - pick one.

I have seen you obviously know what your doing do you think i could benefit bulking or just cutting right up if so could you help me out with the diet?

 

[Merkaba]

You need to pick and train for one or the other, gaining muscle and fat or losing muscle and fat. You need a surplus of calories to build lean mass, not just a surplus of protein. Thus that surplus of calories will equate to some fat gain. Or you can run a well managed deficit and train to hold on to as much muscle as possible while you lose fat and muscle. You obviously can't run a surplus and a deficit at the same time.

Those that are totally new and or haven't trained in a long time may be able to build some mass and cut fat, and of course those that are on hormonal assistance. You should track your calories so you'll know what youre eating. We recommend FitDay - Free Weight Loss and Diet Journal Then post up a few days worth of eating so we can offer advice.

Go to the link in Built's sig...http://www.ironmagazineforums.com/new-members-begin-here/97077-read-me-first-homework-1-newbies.html

Your pic looks pretty good. You look fit.

 

[ceazur]

I suggest the Anne Frank Bulking Routine. It consist of eating lettuce and watermelon ,and drinking coffee and lemon juice. You work out 6 days a week ,while on this bulk ,but only work out your biceps each day. Mainly isolation exercises also. Every 7th day eat tablespoons of sugar all day. Do cardio at least 4 hours a day for 5 - 7 days a week. You will be massive in no time!!


Don't listen to me.

 

[DaMayor]

Your pic looks pretty good. You look fit.

The pic's a little far off, but I agree with Merkerba. Like Built said, you have to decide on one or the other. Honestly, I think you could pull off a clean bulk.....but this depends on where you want to be.

Either way, diet is the most important factor.