Need help with a SUPER LOW-fat diet.

[OuiSwim]

I'm trying to keep my 6-pack and in my family thats usually where all the fat accumulates. I do need the fats to help me bulk up, but if I start to gain a lot of it around the midsection ill probably get discouraged and quit.

Right now my diet consists of my protein shake and peanut butter sandwich's, no kidding thats ALL I eat. Anyone want to help a newbie out?

 

[tucker01]

Fats don't make you fat.

Like a previous thread. Post up all your current info. Including training and diet.

 

[OuiSwim]

Ok so my diet consists of:
Breakfast: 20oz water /w 52g Whey protein.
Lunch: usually skip
Dinner: Boiled chicken and vegetables(broccoli, carrots..etc)
That's usually how EVERYDAY works.

My workout isn't too hardcore persay.

Monday,Wednesday,Friday- 3 sets of 20 pull ups, 2 mile run, and 5 sets of 30 hanging leg lifts(the ones with the pull-up bar)
Tuesday,Thursday,Saturday- Military press, push-ups, squats, and swim practice(we usually swim the equivelant to 2 miles)
Sunday-I relax because I'm effind exhausted.

If you look at my picture thats the shape I'm in, I want those reall slim looking abs. One of the female Moderators had them, or if you have seen "Never Back Down" I kind of want the same figure that Ryan had. Any help?

 

[Gazhole]

What are your goals? To bulk up or to maintain?

If you want to bulk up you'll likely have to sacrifice some leanness for a while, but you can always cut it down later, with the added bonus of having more muscle than you do now.

Basic diet tips:

http://www.food.gov.uk/images/pagefurniture/eatwellplatelarge.jpg

Eat the whole range of foods on that plate. The key to being healthy is a nutritious balanced diet of not only ample amounts of fat/carbs/protein, but of vitamins, minerals, and all the different food groups.

Eat many small meals a day rather than a few larger ones. This makes sure your body uses all the nutrients you're giving it rather than eating more than it can handle at one time (and thus storing it as fat).

Right now you are eating one meal a day. Eventually you want to be eating at least 4, preferably 6, or even 8. Shakes don't count as meals. Only food counts as a meal. Take a shake post workout, but still make sure you get plenty of food in.

 

[OuiSwim]

I want to have more muscle, but stay slim and small. If that makes sense.

Ill have a look at the food tips, thanks!

 

[OuiSwim]

Those are about the results I'm looking for.

 

[Unreal]

Dietary fat doesn't make you fat.

So your goal is to be a skinny looking little frat boy want to be with almost no muscle. That should be easy. Just focus on a caloric defecit since calories is what matters for weight loss.

 

[Gazhole]

Those are about the results I'm looking for.

Judging by your picture you already look like this, give or take genetic differences in terms of body shape.

If you want to add some muscle - eat a lot a train hard, put on weight, and cut the fat after you bulk up.

You don't need to cut any more, but i reccomend fixing your diet because right now you are not eating healthily at all.

In fact, i would reccomend putting on a good 30lbs of weight, and cutting down your current level of bodyfat so you'd end up with a 6 pack but with some actual muscle to go with it. Yeah you'll sacrifice your abs for a while, but you'll end up with a muscley, balanced physique AND a 6 pack later on.

All that guy has going for him is abs, the rest of him is nonexistent.

 

[OuiSwim]

Ya I'm on the third day of this diet, it's easy to stick with. I feel like I'm gaining muscle, but I also see a noticible gain in weight. Hopefully it will all pay off in the end though.

 

[Merkaba]

Um yea...weight is in linear proportion to gravity and mass!

 

[Ngordyn]

Um yea...weight is in linear proportion to gravity and mass!

only you would bring physics into a reply to that comment