Want to get leaner while maintaining muscle...any help???

[richirich_99]

Im an 18 year old male. I am fairly lean but i want to get even leaner. I am currently about 13% body fat. I want to get more definition and i want to a nice six pack. While i get leaner, i also want to maintain the muscle that i have. Any suggestions to help me get there? Thanks!

Rich

 

[Vieope]

Read a lot. It is gonna be really hard to put all the ideas in just one thread.

 

[richirich_99]

I've been reading everything that i can find latey.

 

[nikegurl]

ok...then maybe a good starting point after reading would be for you to post your current meal plans - what you eat and when. after taking a look at that we can probably offer more help.

 

[Vieope]

Good idea

 

[richirich_99]

This is my current meal plan-
Here is what i ate today:

8:00am-
3 Scrambled eggs with pepper
20oz of orange Juice

11:30am maybe noon:
Half of a turkey sandwich on sweet dark whole grain bread w/ mustard, lettuce, and tomato, and swiss cheese

3:00pm:
Other half of sandwich

Lift- cardio depending on schedule
Whey protien shake after workout

5:30 or 6:00
Salad with tomatos, chicken or tuna, sunflower seeds, and fat free italian dressing. about 16oz of skim milk

I also have been drinking about 3 liters or more of water each day. This is what i have ate today and what i plan to eat for dinner. This is roughly the same everyday. Thanks for the help!

Rich

 

[nikegurl]

how much do you weigh? that's hardly any food! have you added up the calories?

 

[richirich_99]

I currently weigh about 135, sometime i get up to about 137 or 138 and as low as about 133.

 

[nikegurl]

why don't you leave your bodyfat where it is (13% isn't high) and concentrate on adding muscle instead of getting leaner.

you can't really cut until you have a solid base of muscle. just my opinion but i definitely think this would be a better option for you.

 

[Vieope]

It is hard to figure out like that how many calories you are taking in... Do you estimate what ?
Did you read the sticky here about "Cutting and Bulking" ?

 

[richirich_99]

I feel that i have a fairly solid muscle base under me. I've been lifting for quite some time, but i want to start seeing more defintion and see my abs. I have some extra flab around my mid section. For my build, i feel that i am fairly build, but nothing great. But i will think about the idea of bulking first. Thanks for all your help! Any other suggestions would be great! I want to know as much as i can!

Rich

 

[Vieope]

You could start counting your calories and your macronutrients.

 

[richirich_99]

macronutrients???

 

[Vieope]

Protein, fats, carbohydrates.

 

[richirich_99]

oh ok! thanks!

 

[Premo55]

Dude, gain some weight. 135 is barely anything unless you're 5'1" or 5'2"...that's just my advice

Peace.

 

[Vieope]

You are welcome.

 

[richirich_99]

im about 5'5 maybe 5'6

 

[aztecwolf]

yeah i would gain some weight first, build more muscle and eventually you will become leaner

 

[jaim91]

The 20oz of orange Juice may not be so beneficial. It reccomend getting the vitamin C from a real orange. The juice is loaded with sugars and carbs. If you can, always go for the fresh produce rather than fruit drinks/ juice.