Sport Advise On The Right Diet

Sport Fitness
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bosoxboy

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I am just starting to get back into shape and am looking to shed some fat and bulk up with muscle mass. I am 24, 5'11, 185, with a super fast matabolism. I used to eat like crap and that is how I have gained so much body fat. Primarily around the waiste and chest area.

What I want know is what is the best diet to gain muscle mass while shedding off the body fat. I am confused because I am trying to accomplish two different objectives at once. Should I focus on one first and then move to the next or is it possible to do both? I know a high calorie diet does not exactly help the fat loss cause, but is ecsential to muscle growth.

I am working out every other day 3 days of weights and 1 day of cardio. Any advise on the right diest would help. Just to give you an idea on what I am eating now the following is a common day for me.

Morning:
3 Egg Whites (boiled or scrambles)
8oz Cream of Wheat

Snack#1
Protien Shake (2 scoops of whey)
1/2 cup of almonds

Lunch
6' turkey sandwich from subway dry (lettuce, no cheese, onions, olives)
bag of baked doritoes

Snack#2
Protein Shake
pb sandwich on wheat

snack#3
1 can of tuna
bannana

Dinner
2 chicken breast
a fresh veggie
 
Right foods at the right time.

To tell you the truth, your diet looks good. The only thing you should do different is to eat the carbs more on your bodybuilding days and cut back on the carbs on your non-bodybuilding days. To lose the fat, you will need to do more cardio. Preferably in a different session than the bodybuilding training session. To do both of losing fat and building muscle, the key thing to keep in mind is what you will be doing in the next three hours. Example being if you are going to bodybuilding you should greatly increase your carb intake before training. If you are going to do nothing but watch TV or something that is less demanding than cut back on the carbs.
 
Nature Boy said:
To tell you the truth, your diet looks good. The only thing you should do different is to eat the carbs more on your bodybuilding days and cut back on the carbs on your non-bodybuilding days. To lose the fat, you will need to do more cardio. Preferably in a different session than the bodybuilding training session. To do both of losing fat and building muscle, the key thing to keep in mind is what you will be doing in the next three hours. Example being if you are going to bodybuilding you should greatly increase your carb intake before training. If you are going to do nothing but watch TV or something that is less demanding than cut back on the carbs.
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Oh My Goodness, are them real?
 
I"m no expert, but I'd done lots of reading.

It's gonna be a lot easier if you focus on bulking, or cutting, instead of both.
You can still add some muscle during a cutting phase, so I'd suggest that.
Keep protein intake at 1g per pound of lean body mass...even going up to 1.5g per lb. Take in as much green veggies (fiber) and fiber rich fruits (apples, oranges..cut back on bananas). Essential fatty oils (from nuts, flaxseed oil, and salmon) will help fill you up, as well as promote fat loss.
The thing you really wanna watch is the simple carbs.
Do a little research on cutting diets where you cycle carbs. Basically you don't want your muscles full of glycogen when you go do your cardio. This causes the body to use stored fat as energy. But on your lifting days, you want glycogen levels to be pretty good, so you aren't feeling weak.
 
Diet looks good... I'd say that considering you have a fast metabolism, don't worry too much on cutting... just keep up the resistance training and like Nature Boy said, increase the cardio to 3x/week. Do a minimum of 30 mins and work yourself up to 45-60 if possible.

By increasing your lean muscle masss, you're going to be reducing my body fat % anyhow. I'm interested in seeing what you're routine looks like. Post it, if you don't mind...
 
i have a question
Morning:
3 Egg Whites (boiled or scrambles)
8oz Cream of Wheat

you dont scramble the egg whites do you? and how? i just scramble the whole egg
 
Yes, you can scramble egg whites...and its a good idea...otherwise they cook up rather dense and have a little more rubbery texture, but are still edible. Just use a fork and whip the whites the same way you would if it was a whole egg.

I usually go with 5 eggs whites and 1 whole egg. The yolk isn't as bad as you think, and contains a couple more grams of protien and other amino acids.
I don't feel like 3 egg whites is enough protein for most individuals - its only 9grams of protein.
 
soaringxh3n said:
i have a question
Morning:
3 Egg Whites (boiled or scrambles)
8oz Cream of Wheat

you dont scramble the egg whites do you? and how? i just scramble the whole egg
Click to expand...

I hope this is what you where asking, but you have to seperate the egg whites from the yolks. With only 3 eggs you could use 1 whole egg (whites and yolks) and then just the whites from the other 2.
 
Johnny said:
Eggs are 6g each.
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A whole egg is 6g protien. A single egg white (assuming medium size egg) is only 3g of protien. The yolk is 3g protein and 5g fat.
So 3 egg whites = 3x3grams=9grams protein.
 
Ahh, yes. I missed the egg white thing speed reading. You are correct, it's about 11g for 3. 3.6g*3=10.8g
 
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