Get big diet

[Triton]

Hi
I would like any suggestions on diet to gain lean muscle whilst losing body fat.
I weigh 107kgs 6ft 3 tall.
Current diet:
Breakfast - 1cup oats, 2 slices toast with jam and 1 protein shake with no carbs
Mid morning - 1 x Protein shake with 30grams carbs
Lunch - 200gms chicken breast, 200gms sweet potato and 150gms vegetable
Mid afternoon - 1 x Myoplex MRP shake
Prior to training 1 x nitric oxide drink
Dinner - 200gms meat or fish 200gms vegetables
Before bed - 1 x protein shake no carbs

Any tips would be great
Thanks

[DK II]

what is your bodyfat %?

[Bluto]

to gain muscle you need to eat more
to lose fat you need to eat less

[DK II]

to gain muscle you need to eat more
to lose fat you need to eat less

Well, especially if his bf is over 30% he definitly should eat less, or let's rather say he should time his eating smarter.

[jetcity]

how about adding some good ol peanut butter?

[Triton]

Bodyfat I dont know percentage but not fat, just a little around gut, just finding that i am staying at same size at moment

[mitchyboy]

You need to prioritize. If I were you, I'd lose the fat first. You still need to work out, and hard, but the #1 mistake almost every one makes, is trying to do both at the same time. Without drugs it is extremly difficult to get cut and big, the 2 cancel each other out, and you stay the same, sound familiar? Lose the fat first and then you will have a better idea of what you need to focus on as far as building. You'll also be able to see the changes as they happen. Thats way cooler than building under a layer of fat, and never seeing results. Good luck

[dovidov]

to gain muscle you need to eat more
to lose fat you need to eat less

R U Jenny Craig??  Jesus Christ, u dont have a clue