Meal plan Help/Review

[mcease]

Hi,

I just got back into training after a long layoff. I am currently 6'4 220lbs. My goal is to gain lean muscle mass but rid myself of the weight i packed on my midsecion. Is gaining muscle mass and losing fat a realistic option to do at the same time? (I want to be at around 215 with no fat on my midsection)

I workout 4 times a week and do 3 days of cardio. I take in roughly 2800-3000 calories on training days and 2400 on off days. My protien is roughly 260g with close to 200g of carbs and 100g of fat.

Am I taking in enough calories? I dont want to get skinny - just lose the belly fat - but increase muscle mass.

Can you suggest any imporovements? My meal plan looks like this:



- wake up (whey protien 1 scoop) then hit the gym (this is the only time i can get to the gym)
- after workout/Breakfast - Casein Protien 1 scoop (3 eggs 2 egg whites, 1/2 cup of oatmeal)
- Morning snack - 1 cup cottage cheese + fruit or deli slices & low fat cheese
- Lunch (two pieces whole wheat bread and low fat cheese with 4 slice turkey breast OR extra lean ground beef hamburger paty and whole wheat bun or 4 slices deli meat, low fat cheese & 1 cup broccoli) OR Tuna on whole wheat bread
- Afternoon Snack - Low fat cheese or Cottage cheese
- Dinner (Chicken breast, fish, or top sirloin with 1 cup broccoli or other green veggies, and mixed green salad with oil and vinegar)
- before bed snack - cottage cheese and 2 Tbls flax seed

 

[Built]

Read the link in my sig to get started with the right diet for your goals.

You may get some small newbie muscle gains while dropping, but don't look for this to be very much - the bigger deal will be simply hanging on to muscle while you drop fat. Do that, and you'll be far, far ahead of the pack.

 

[Merkaba]

Follow builts link. But yes in general you can't cut and build at the same time. If you havent worked out in a long time you will see some gains but in the long run you will need extra building blocks in order to build something up, and you need deficient in order to reduce. So you can't do both for long.

 

[mcease]

Follow builts link. But yes in general you can't cut and build at the same time. If you havent worked out in a long time you will see some gains but in the long run you will need extra building blocks in order to build something up, and you need deficient in order to reduce. So you can't do both for long.

Thanks I will check out the link. What do you reccomend I do first -lose the fat then bulk with clean mass or the other way around?

Thanks again!

 

[Built]

Just get the diet sorted out and recompose a bit while you get strong. Then cut a bit, recompose a bit, then see what you look like. Summer's coming - bulk later.

 

[mcease]

Just get the diet sorted out and recompose a bit while you get strong. Then cut a bit, recompose a bit, then see what you look like. Summer's coming - bulk later.

Thanks that sounds like good advise. Based on my weight/height does my calorie intake sound ok? I think I would like to get down to 210 lean. This would probably mean packing on 5lbs of muscle while losing some fat. The reason i am asking is becuase in the afternoon i find myself hungry - Im not sure if my calorie intake is high enough or if you are suppose to be a little hungry when cutting.

 

[Built]

What macros do you run? You may need to drop carbs a bit and up the proteins and fats.

Also, if you train in the afternoon/evening, why not try to eat a little less earlier in the day so you can overeat a bit at night? That's what I do.

 

[QuestionGuy]

What macros do you run? You may need to drop carbs a bit and up the proteins and fats.

Also, if you train in the afternoon/evening, why not try to eat a little less earlier in the day so you can overeat a bit at night? That's what I do.

ahhh... I , love that tactic......I eat about 400 cals a meal during the day, and when I get home at 09pm right before I take my dogs on a hour walk I eat about 800 calories usually consisting of a salmon burger or sandwish....good stuff and it works...

 

[mcease]

What macros do you run? You may need to drop carbs a bit and up the proteins and fats.

Also, if you train in the afternoon/evening, why not try to eat a little less earlier in the day so you can overeat a bit at night? That's what I do.

Sorry not sure what you mean by macros - I did read your sticky

I just got "burn fat feed the muscle" and skimmed it - i will read it the whole thing shortly. I used the Harris-Benedict formula to calculate my needs and it fell around 3300. I am taking in 2800 roughly - up to 3000 on training days.

I train in the morning that is why I keep my breakfast big. I should probably have a bigger lunch then I do because I am hungry in the afternoon - but I dont want to up my calories too much.

 

[alexvega]

But yes in general you can't cut and build at the same time. . So you can't do both for long.

dude! i´m in this problem because i have some muscle but i see skinny on the mirror, i ant to add more mass, but i if i change the diet i use to do...obviously i wil gain some fat.

the fact it´s clear bulk it´s add more calories and cut it´s lower calories

.
thanks

 

[Built]

Macros: grams of protein, carb and fat.

"You will be asked "describe your diet" - what we mean is "how many calories, and how many grams of protein, carb and fat are you eating?". This breakdown of protein, carb and fat grams, and of total calories, is referred to as "your macros" or macronutrients. Interestingly, the key to both cutting and bulking is your diet - not your training. Go to FitDay - Free Weight Loss and Diet Journal and enter a few days' worth of food, estimating portion sizes as best you can. Nobody here will analyze your diet if you simply list the food you eat, so if you can't answer the question "what macros are you running", you won't get any love from us. "