to lose aft and gain muscle

[kai]

is this a good diet to lose fat and gain muscle ?
 

6:35 breakfast:2 scoops of whey protein 1 cup water 15 bluebarries and 4 strabarries
                              310 calories   


12:25 lunch:salmon
                              400 calories


3:30   same as breakfast 


5:30   2 mahi mahi baked fish steaks
                              200 calories 



                            total : about 1,220 calories

[gibberj2]

with 1200 calories you can't gain anything of any kind.

[kai]

ok thanx how much more should i eat i want to get a six pack so i think i need to lose 20 lbs i lift and do crunchesevery day

[gibberj2]

okay... a decent formula to lose fat and MAINTAIN muscle (growing new muscle while you burn fat is such a slow slow process unless you've never lifted before [virgin gains] that you're better off doing one or the other) is to take your weight and multiply it by 10 and that's your amount of calories. I'm partial to the 40% protein, 30% carbs, 30% fat method but it's no big deal.

[kai]

ok thanx ! ^_^

[Brutal_1]

Yeah, I guess it's not bad if you're a chick and weigh about a hundred pounds

[ARMZ]

muscle needs carbs too.  so does the brain.  don't be so "atkins" try eating some complex carbs with every meal..

[Lance]

How long a noob at training ususaly gets the first boost? I've been working hard and dieting to cut for 4 months now and I have gaine muscle and strenght while loosing almost 30 pounds. I still have 10-15 pounds to loose before I can see my abs. Should I start a clean bulk now or should I continue to diet to get from 14& bf to 5-7%?

[youandme]

Lance just eat clean, get your maintance cals in and let your muscles, and workouts do the rest.
Kai your just going to lose muscle on that diet, you need protein in there more than that,also more smaller meals,

[gibberj2]

That's a personal decision. I think you should go for the low bodyfat to be proud of seeing your abs and look good in the summer. and you'll also be able to have more leeway in your diet when you bulk because you'll be very fat free. You can bulk but stay clean, eat a lot but don't eat bad food and junk too much because then you'll have to get on a fatloss regimen again a lot sooner before you gain the muscle you want. Just watch everything when you diet down. test your bodyfat each week and make sure you're not losing muscle. if you are up the calories especially protein. and yep that diet is for girls

[Dnizneer]

Its a good diet for a 120lb figure competitor, if thats what you are.