Need professional advice on gaining muscle while burning fat ...

[Dax7777]

HI all its been a while and i missed you all. I have been traveling around working and also going to the gym. I went from 255 lb to 190 lb. My diet consisted in doing amazing amounts of carbs while minimizing the carb intake.

Since i dont have the luxury of eating 5 or times per day i manage to eat when i could. Generally i would have a whole luch consisting of a nice amount of proteins, some fat and always tried to minimize my carb intake to 0 to 50 grams er day although i have been eating about 100 grams lately. Example of a luch it a quash casserole with a 8 oz. of salmon grilled i dont use much oil but what i use makes u for some fat and also eat little of avocado to comensate for fat intake. The food is very organized and well done everyone has told me its great how i am doing it, and the ortions look great also.

Its been sometime and i want to increase my muscle mass and still loose the remaining of the fat still in me. I have read post after post and diet after diet and i dont seem to get any that will be adjustable to the working schedule that i have.

If someone can tell me what is the ratio of protein needed to increase the muscles?

I used to know this and forgot it was something like for every lb. of ideal bodywweight to add about 1.8 gr of proteins. Is this correct am i doing it right?

Also if someone can answer this: While in a low carb diet, if the individual is trying to gain muscle and eats lots of protein does the body keep burning calories in deficit of carbs or it takes away the proteins that the muscle is suppose to have?

lease if someone rofessional or very exerience can answer the three questions i would be most areciated.

Thanks you.

 

[Vieope]

HI all its been a while and i missed you all.

Dax!

 

[Dax7777]

gain muscle mas while loosing fat and kee the carb intake down to 25 - 100 grams er day.

 

[GFR]

gain muscle mas while loosing fat and kee the carb intake down to 25 - 100 grams er day.

more like 200-250

 

[Dax7777]

if i do that amount then it will take me out of deficit and not let me get cut, wouldnt it?

if i used 50/20/30 then the carbs based on my bodyweight would be 100 grams of carbs anyway because if i weight 200 lb times 10 = 2000 calories and the 20% of that is 400 calories divided by gives me 100 grams.

so , based on this i am correct on 100 grams right?

 

[Emma-Leigh]

if i do that amount then it will take me out of deficit and not let me get cut, wouldnt it?

if i used 50/20/30 then the carbs based on my bodyweight would be 100 grams of carbs anyway because if i weight 200 lb times 10 = 2000 calories and the 20% of that is 400 calories divided by gives me 100 grams.

so , based on this i am correct on 100 grams right?

But the question is why do you think you need to follow that ratio?

It is unlikely that you will gain any significant lean mass whilst on a 2000 cal diet with only 20% carbs... But I don't think that this would be too bad in terms of stripping of that last bit of fat.

It depends on what your main goal is as to how you need to approach it.

If you want to focus on that last bit of fat but minimise muscle loss... and if you wanted to stick to that rough ratio/calorie level... then you could try a low carb type approach and those figures would not be too bad... However, I would at least be tempted to start calories higher and then taper down. That way you are less likely to chew significantly into your lean mass.

eg: Say you start with 2500-2600 cals.. See how you fair. If you start to lean out with not a lot of muscle loss then stick to it - otherwise, decrease cals by ~10% an wait for a few weeks again...

For protein - you want about 1.25-1.5g/pound (= ~250-285g)

For carbs - 100g bracketed pre and post workout (Say 30g pre and 70g post)

For fats - I would start with 0.5 per pound and see how you go (95g)

That comes to ~2300-2400 cals. Add a butt load of vegetables to that and this is probably a lot better than your 2000 cals/day.

 

[Dax7777]

thanks for responding to my post your a great helper. I do have some points to clear, please.

1) My goal is to get lean while increasing mass, so there's two goals (getting lean, while increasing muscle mass).

2) proteins: I need to increase muscle mass and i know muscles are made of proteins and water, so to increase i guess i need to eat about 0.8 to 1.8 grams of proteins multiplied by ideal bodyweight or current bodyweight? which one is it ideal or current? also what amount should i eat 1.8 grams ?

3) Carbs: I was about 255 lb at the begining of the year, now i am 55 lb leaner. My carb intake was down to 30 to 100 grams per day. This was to create a deficit of calories and burn fat. The roblem is that i lost some muscle mass and i want to recover it while still loosing the rest of the fat left in me. I chose that ratio that you saw because Jodi has a diet guide that said it was one of the best ratios used for cutting. Since the proteins are higher i thought it was nice. So my question is this, i am still burning fat right now and i dont want to loose that. I do want to start gaining muscle and loose fat at the same time. Since your the exert what is the right amount of carbs i should eat. (I cant afford a ersonal trainer because i lost everything in 911 and its been hard recovering so please hel me)>thanks.

4) also you said i should consume 2500 calories but in Jodi's cutting guide it said if your looking to get cut to multiply the ideal bodyweight times 10 - 13 to find the daily amount of calories to eat, you said more so what is the right amount for me to gain muscle and loose fat???

thank you from the bottom of my hart, for all your help.

 

[Dax7777]

Emma

Ok, after the last chat we had i did as you recommended and added the following:

Lean body mass: 141.50

proteins: 141.5 x 1.5 = 212.25 grams of proteins.

fat: 141.5 x .5 = 70.5 grams of fat.

Carbs 100 grams per day divided between pre and post workouts.

After 2 weeks i manage to gain 1 lb and 1 % of fat, how could this happened? and what should i do now? You also said it was about 2300 to 2500 calories but after adding everything it was just about 1900 calories and i still gained some weight not much but a warning as to getting more if keep in the same routine.I still cant understand because i even went to the gym and burned 2000 calories in 3 days a week i assumed i was going to have a lower fat % and a lower weight but both went up.

If your wondering if i was eating fat foods no i was eating vegetables and everything was weighted.

thanks.

 

[Dax7777]

Meal 1
Shake 2 scoops 40 grams protein 10 grams of carbs 5 grams fat
8 oz. Soya Milk 7 grams protein 2 grams of carbs 1.5 grams fat
7 oz. banana 1.6 grams protein 30.4 grams of carbs 0.4 grams fat
Total 48.6 grams protein 42.4 grams of carbs 6.9 grams fat

WORKOUT

Meal 2
Shake 2 scoops 40 grams protein 10 grams of carbs 5 grams fat
water
Total 40 grams protein 10 grams of carbs 5 grams fat

Meal 3
5 oz. Breast chicken, broiled or grilled, no skin 44 grams of protein 0 grams of carbs 5.1 grams of fat
7 oz. Potatoes, baked, flesh, with salt 4 grams of protein 42.7 grams of carbs 0 grams of fat
3.5 oz. Mushrooms, cooked, boiled, drained 2 grams of protein 5.25 grams of carbs 0.5 grams of fat
Total 50 grams of protein 47.95 grams of carbs 5.6 grams of fat

Meal 4
1 large egg (1.76 oz.), cooked 6.3 grams of protein 0.6 grams of carbs 5.3 grams of fat
5 oz. Can Tuna No water 37.5 grams of protein 0 grams of carbs 2.5 grams of fat
1 tbsp Reduced Mayo 0 grams of protein 2 grams of carbs 2 grams of fat
10 grams Onions Raw 0 grams of protein 1 grams of carbs 0 grams of fat
13.5 grams Green Pepper Raw 0 grams of protein 0.5 grams of carbs 0 grams of fat
1 tbsp 0.5 oz Olive Oil 0 grams of protein 0 grams of carbs 14 grams of fat
Total 43.8 grams of protein 4.1 grams of carbs 23.8 grams of fat

Meal 5
Shake 2 scoops 40 grams protein 5 grams of carbs 2.5 grams fat
water
Total 40 grams protein 5 grams of carbs 2.5 grams fat


Totals in Menu: 222.4 grams of protein 109.45 grams of carbs 43.8 grams of fat

Total to Reach: 212.25 grams of prot. 106 grams of carbs 47 grams of fat