• FreeTrainers.com Forums
• General Fitness & Exercise
• Good Diet for Fat Loss/ Muscle Gain

Group: General Fitness & Exercise

Good Diet for Fat Loss/ Muscle Gain

gjb29 Posts: 4 Joined: 2006/07/12	2006/07/12, 02:20 PM I wanted to know if my current diet is good for losing some weight off my stomach, but still gaining muscle from workouts. Backround info: In high school I was captain of three sports (Soccer, Basketball, Baseball) and played sports for atleast 2 hours everyday in addition to weight training. However when I got to college I stopped working out until about this april. I have been on a great routine since then: about an hour of lifting and 20-30 mins cardio both 5 days a week. I have seen good gains for my muscles but my stomach isnt where I would like it to be. Additionally, I work long hours during the summer and can only work out from about 6-745 pm then I commute home and eat dinner around 9. Here is my usual daily diet: 645 am: 3 eggs, 2 peices of whole weat toast (no butter), glass of oj, sometimes a protein shake 930-10: snack, usually fruit (banana, plum, apple, ect.) 12 pm: Sandwich (usually Turkey, Cheese, mustard on whole weat) 2pm: Sushi (usually just tuna or salmon roll) or salad 5pm: Detour whey protein bar 9pm: Usually grilled chicken, fish, steak with veggies and some wild rice 10 pm: protein shake I have lost a little weight in my stomach, but I want better results...Is there something im doing wrong with this diet or program? Thanks
gjb29 Posts: 4 Joined: 2006/07/12	2006/07/13, 11:05 AM I joined this site just to find this out? Could someone just answer my question it will take about a minute. Thanks.
gjb29 Posts: 4 Joined: 2006/07/12	2006/07/13, 11:30 AM Thanks for the response...I guess I worded my goals inncorrectly...I have a naturally big frame (im not looking to have huge muscles) im just looking for them to look ripped. My muscles have gained some size but have more notably gained definition. Im guessing my caloric amount is about even with my maintenance calories...because I have gained some bulk in my muscles and lost a little weight, Im just mainly concerned with getting a flatter stomach Any Suggestions? Thanks
bb1fit Posts: 11,105 Joined: 2001/06/30	2006/07/13, 11:16 AM Is this caloric amount lower than your maintenance calories? If so, then yes, it will work for fat loss. However, if it is, don't count on any muscle gain, as the two needs cannot be met by one diet. -------------- Maximus from Gladiator....Strength and Honor!
bb1fit Posts: 11,105 Joined: 2001/06/30	2006/07/13, 11:41 AM Fat will not choose where it comes off at. You cannot target a fat area, no matter what you do. It may "feel" like you are, but endless situps may create a burn in the gut, but in the end is simply a calorie burning exercise. You will need to define your goals, if fat loss is your priority, then a diet conducive to it is necessary accompanied by energy usage. I would ditch the protein bar and have some whole food protein at that "meal". If your fat loss stops, you will have to make a caloric reduction. This is usually optimal to lower carb intake and raise protein and fats.(I would suggest keeping your carbs around your workout period, and cutting them elsewhere). You need some healthy omega 3's in your diet, it actually helps partition fats for fat loss. Very subtle, but it does work. Besides, jusst for general health, you need them. -------------- Maximus from Gladiator....Strength and Honor!
steltz02 Posts: 10 Joined: 2006/06/27	2006/07/13, 11:50 AM good stuff bb1
gjb29 Posts: 4 Joined: 2006/07/12	2006/07/13, 11:51 AM Thanks...any reccomendations on foods with omega 3's (i know fish often has them...anything else?)
bb1fit Posts: 11,105 Joined: 2001/06/30	2006/07/13, 12:04 PM Simplest and best food wise would be wild atlantic salmon, not farm raised. As far as supplements, marine sources far outweight plant sources in omega 3 availability. Plant sources such as flax oil come in ALA, the parent of EPA and DHA. So, it must be broken down by the body to get the heart healthy EPA and DHA. Without getting to scientific here, not everyone has the same capability of doing this. In marine sources, it is readily available and the system does not have to that. -------------- Maximus from Gladiator....Strength and Honor!