losing fat and building muscle at the same time

MyPeopleDrankTheSoup

Is it possible to do this? I'm 5'10" and 90kg and going to the gym nearly every day and eating a healthy diet but not losing weight. I spend 30 minutes on eliptical hill or treadmill, mix it up, then hit the weights, dumbell pressing, chin ups and legpresses but dont seem to be losing weight on the scales.

Am I just burning the muscle I'm building on the cardio the next day?

pvt.joker

First off, try doing your weights before your cardio, thats the preferred way of doing it as that way you will have more energy for your resistance / weights session.

If you're aiming to drop fat and keep the muscle you already have, then you will need to eat roughly your lean bodyweight (in pounds) of protein per day. Say you are 200lb , then for example 30lb is fat , so you should aim to eat (in grammes) your lean body weight per day in protein i.e 170g . Insert the relevant numbers for your own scenario.. Hope that makes sense.

dave80

have a read over the stickies, it is possible to lose body fat and gain muscle at the same time espically if your only a beginner, you prob need a better weights routine than the one your currently doing check out these 2 sites Userhttp://www.ironmanmagazine.com/index...ticle&go2=1392 www.startingstrength.net

weight should be done before cardio, train no more than 5 days per week

gabgab

DIET,

If you read into it enough you will see that all physiques are attributed to a proper fitness regime and a clean healthy diet,

It makes a huge difference,

Read the stickies and do this, drop all processed food, anything that comes in a jar, a box or readymade. Dont drink fizzy drinks, crisps, chipper, bars of chocolate for 2 weeks.

Weigh yourself tomorrow morning, then do that diet, and go again, if you stick to it you will drop off fat guaranteed,

pvt.joker

Post up a typical days diet so we can look it over for you

Degsy

If you're trying to gain muscle and lose fat you really need to be eating shiitloads of protein throughout the day and cut out nearly all carbs too,except in the morning and after workout.If you're trying to hang onto muscle and diet fat away you need to take protein every two hours,preferably with lots of healthy fats too.

pvt.joker

Something I've been wondering....is it possible to gain muscle mass on a calorie deficit diet combined with a good training regime?

I'm on one, and have noticed some gain , I've read that its not possible to do this though.

Im taking 1g protein per 1lb of lean body weight.

celestial

pvt.joker wrote: »

Something I've been wondering....is it possible to gain muscle mass on a calorie deficit diet combined with a good training regime?

I'm on one, and have noticed some gain , I've read that its not possible to do this though.

Im taking 1g protein per 1lb of lean body weight.

It absolutely is possible to gain on a deficit, and especially if you are new to weight training and if you have a body type that allows you to add muscle easily (mesomorph or endomorph types)

cowzerp

pvt.joker wrote: »

Something I've been wondering....is it possible to gain muscle mass on a calorie deficit diet combined with a good training regime?

I'm on one, and have noticed some gain , I've read that its not possible to do this though.

Im taking 1g protein per 1lb of lean body weight.

No its not, a calorie plus is needed to build muscle, this is obvious, thats why people trying to do both never get anywhere! even with enough protein, on a negative calorie diet it will be used for energy and repair and none will be left for growth..

that is simple science, there is a method where over a period you can be on a negative calorie diet but some days are plus and others minus, therefore you gain muscle 1 day and lose fat another etc,, its complicated and more for the really advanced trainer that totally understands it.

daily, negative calories no gain in weight, muscle or fat
plus calories, gain in weight, possible muscle, probable fat! depends on training, diet and genetics.

daveywavey08

Ah, casey. Post up your diet there

cowzerp

georgiecasey wrote: »

I spend 30 minutes on eliptical hill or treadmill, mix it up, then hit the weights, dumbell pressing, chin ups and legpresses but dont seem to be losing weight on the scales.

Am I just burning the muscle I'm building on the cardio the next day?

Your not burning the muscle, your just not gaining it, weights 1st then cardio and if weight loss is the goal just do weights to prevent muscle loss and keep losing fat, then you can gain muscle in the future with a calorie plus diet!

Get on a lower cal diet and keep up the training..

pvt.joker

Cowzerp, what would you recommend in my situation so:

Probably about 1 1/2 stone fat to lose. I've got a fairly decent resistance plan combined with cardio going , with a slight calory deficity daily (1g protein per lb bodyweight also).

Should I continue with this until the required fat is gone ,and then go on a clean bulk , or just start bulking now?

MyPeopleDrankTheSoup

Didn't do weights yesterday and I'm already below the 90kg mark! Unbelievable. Not doing weights anymore.

My diet is a fairly good calorie deficit I think anyway.
Morning
1 weetabix and tiny bit of milk to get metabolism going

Lunch
Chicken roll or subway roll

Dinner,
Salmon, Chicken or Steak, with spuds, and two of (beans, peas, corn, carrots parsnips).

Snack at Night
Nuts or another small chicken roll or low fat youghurt or orange, banana, strawberries or mandarin.

I've been fairly stricly following this diet for the last two weeks with the gym and no weight gain or loss. Of course I go on pints at the weekend which isn't great and have a blow out every now and then when I get few slices of pizza, chips or coke but not too often.

The weight loss on the scales after only one day really has given me more motivation, I can see myself sticking to this diet no problem now and maybe longer cardio in the gym.

cowzerp

pvt.joker wrote: »

Cowzerp, what would you recommend in my situation so:

Probably about 1 1/2 stone fat to lose. I've got a fairly decent resistance plan combined with cardio going , with a slight calory deficity daily (1g protein per lb bodyweight also).

Should I continue with this until the required fat is gone ,and then go on a clean bulk , or just start bulking now?

I personally would lose the fat while getting good at my weights, then when im lean i'd up the quality calories and try to gain muscle, this way tends to get you the 2 results you want, fat loss, then muscle gain..

messing about with both can be tedious and get you nowhere..

best of luck with it..

on a side note, if you bulk up 1st its harder to cut back on calories as you become more used to eating more,

this is a tougher thing to do than cutting 1st then eating more 2nd, thats a pleasure!!

Ciara07

Way too many carbs there to build muscle and get lean. You need to have protein first thing, yes for breakfast! cut out the bread and spuds and have good carbs preferably green, brocolli, pears, barleygrass supplement etc. Bread is devoid of nutrients and full of sugar. High protein low carb will keep you lean while weight training. Good luck.

pvt.joker

cowzerp wrote: »

I personally would lose the fat while getting good at my weights, then when im lean i'd up the quality calories and try to gain muscle, this way tends to get you the 2 results you want, fat loss, then muscle gain..

messing about with both can be tedious and get you nowhere..

best of luck with it..

on a side note, if you bulk up 1st its harder to cut back on calories as you become more used to eating more,

this is a tougher thing to do than cutting 1st then eating more 2nd, thats a pleasure!!

thanks. That's the route I've been taking for the past 5 weeks (losing fat while getting good at weights) and have seen some good results.

Will be a pleasure alright to start bulking in a couple of months

Hanley

georgiecasey wrote: »

Didn't do weights yesterday and I'm already below the 90kg mark! Unbelievable. Not doing weights anymore.

My diet is a fairly good calorie deficit I think anyway.
Morning
1 weetabix and tiny bit of milk to get metabolism going

Lunch
Chicken roll or subway roll

Dinner,
Salmon, Chicken or Steak, with spuds, and two of (beans, peas, corn, carrots parsnips).

Snack at Night
Nuts or another small chicken roll or low fat youghurt or orange, banana, strawberries or mandarin.

I've been fairly stricly following this diet for the last two weeks with the gym and no weight gain or loss. Of course I go on pints at the weekend which isn't great and have a blow out every now and then when I get few slices of pizza, chips or coke but not too often.

The weight loss on the scales after only one day really has given me more motivation, I can see myself sticking to this diet no problem now and maybe longer cardio in the gym.

You seriously think you lost weight in one day?

There are many reasons why your weight is different today - Carb intake, glycogen levels, hydration levels, whether you went to the toilet or not, clothes, time of day etc etc....

Ditching weights would be a terrible idea tbh.

pvt.joker

Hanley wrote: »

Ditching weights would be a terrible idea tbh.

+1

why would you want to ditch the weights?

You'll end up losing fat AND muscle, and look like a smaller version of yourself at the end of it , not lean , which is what you should be aiming for.

MyPeopleDrankTheSoup

Hanley wrote: »

You seriously think you lost weight in one day?

There are many reasons why your weight is different today - Carb intake, glycogen levels, hydration levels, whether you went to the toilet or not, clothes, time of day etc etc....

Ditching weights would be a terrible idea tbh.

Obviously I weighed myself in the morning, in the nip and after my piss!
**** it, I'm going to ditch the weights until I'm down to a reasonable weight, don't mind losing a bit of muscle as well as fat. I'm 5'10" and 90kg, fairly obese like.

celestial

georgiecasey wrote: »

Obviously I weighed myself in the morning, in the nip and after my piss!
**** it, I'm going to ditch the weights until I'm down to a reasonable weight, don't mind losing a bit of muscle as well as fat. I'm 5'10" and 90kg, fairly obese like.

Bad idea. It's not your weight that matters, it's your body composition. Would you rather weigh less with more or less the same amount of fat, or stay the same weight but with with less fat and more muscle?

Hanley

georgiecasey wrote: »

Obviously I weighed myself in the morning, in the nip and after my piss!
**** it, I'm going to ditch the weights until I'm down to a reasonable weight, don't mind losing a bit of muscle as well as fat. I'm 5'10" and 90kg, fairly obese like.

Yeah, but that says nothing to your hydration levels. For example if you ate less salt than usual you'd have been holding less water, so you're weight would be down. If you are more clean/unprocessed food or leafy greens it'll pass thru easier and you'll crap more of it out, again putting your weight down.

90kg at your height is hardly obese. I'm your height and I've 13kg heavier and still around 18% bodyfat. What matters is what the weight is made up of.

By ditching the weights now all you're going to do is slow down your weightloss and screw your metabolism up. Whereas if you were to start lifting weights now you'd probably gain a good bit of muscle fairly quickly, your metabolism will speed up (making weight loss easier) and you'll continue to burn calories even after you've finished training (again, making weight loss easier).

But it's your call of course!

gabgab

Hey man,

I weight more now than I did at the very start of my log. Scales are bold, evil and not fun.......

I weigh the same now as I did in January, much to peoples shock that know me and are into fitness, particularly some triathletes and competitive cyclists. They are certain that I must be down a stone or two, I'm not, but I look different.

If you want to ditch the weights its up to you, but experienced people are telling you not too,

I have done what you want to do, and was overweight with a belly, I am not so bad now, lifting, cardio, and weights. It works,

On a side note it can be hard to stay motivated, anything that gets you results quicker will keep motivation levels up, try it for 4 weeks.

Deity

georgiecasey wrote: »

Obviously I weighed myself in the morning, in the nip and after my piss!
**** it, I'm going to ditch the weights until I'm down to a reasonable weight, don't mind losing a bit of muscle as well as fat. I'm 5'10" and 90kg, fairly obese like.

Shame your ignoring good advice.

Darwin award potential no doubt.

rubadub

Losing weight is very easy to do, losing FAT is a different story.

I will go to the pub tonight, and could drink 5 pints before going for a piss.`5x568g=2.84kg=6.248lb gained. Jesus- nearly half a stone, better not drink those pints, you gain over 1lb for each one! But hang-on, a simple stroll to the toilet and I lose it all again! Thats fantastic, go to the pub and do a few laps around the bar and I could lose several stone.

All faulty logic. You are judging your health and appearance on your gravitational pull on the earth. Others base their health and appearance on the electrical resistance of their body, using electronic body fat devices.

georgiecasey wrote: »

I'm going to ditch the weights until I'm down to a reasonable weight, don't mind losing a bit of muscle as well as fat. I'm 5'10" and 90kg, fairly obese like.

Bad idea. I have been a constant 12stone for ages, losing FAT all the time though. Steadily gaining muscle at the same rate. People who rarely see me often were asking, "you have lost loads of weight since I last saw you", sometimes I had put on a little and told them so. People cannot get their head around it, too many equate weight with fat.

At 90kg you would be far better off lifting in favour of cardio. You are already in effect lifting weight all day long, and probably have more muscle mass on you than a 60kg untrained guy on the street. Why lose all that?

When you lift you burn calories, when you do cardio you burn calories. Now go home and rest, if you lifted your body is STILL burning calories, it is building new tissue, with cardio it is not. Just like a pregnant woman needs to up her calorie intake to provide energy for developing tissue/baby. The next day you will still be using up calories to build this new tissue.

Then once the new muscle is built you end up using more calories simply to maintain it! The effect snowballs. I plateaued around 13stone form just cycling and eating better. Then I lifted and went to 12stone. Now at 12stone I am stable with a little extra muscle on me. Muscle takes more calories to maintain than fat does, around 3 times as much I think. e.g. a 15stone bodybuilder in a coma will need to be feed more than a 15stone fat man lying in bed in a coma. You need more energy/food just to stay alive.

I eat pretty much what I want now, I eat burgers, chips and chocolate, my main vice is that I have 25+pints a week, my metabolism is raised since I have more muscle on me. I can get away with eating more now at 12stone, than a year and a half ago at 12stone.

Also if you are overweight, cardio like running can put a strain on your joints, lifting will not if done correctly.

Use a scales by all means, but take photos, take measurements around your body, not how tight clothes are fitting you, preferably old clothes which are already preshrunk. A pair of tight jeans is in effect a whole series of tape measures up and down your leg. I was always unsure if I was losing that much, but then looked at my belt and saw all the new holes I was putting in it. It got to the stage I had to cut a hunk off the end it was so long.

davyjose

Great post rubadub, but the words "bang" "head" and "brickwall" spring to mind. :rolleyes:

pvt.joker

rubadub wrote: »

my main vice is that I have 25+pints a week,

That's some vice to have :eek:

And I thought I was bad at 10 or so every 2 weeks

MyPeopleDrankTheSoup

Alright, all the arguments have hit home. I'm just always questioning what I'm doing, overthinking and looking for a quick fix. I'm going back on the weights tomorrow, doing them before the cardio as suggested. Also eating more protein straight after training as suggested. But can anyone link me to a sticky on why processed foods are bad, mkay? I like my white bread rolls and processed peas. I hope there's solid basis to that, not just some hippy idea that unprocessed foods have to be better.

I don't lack motivation but I need results every now and then to prove I'm not wasting my time. What's this electronic body fat measuser you're talking about, is it accurate?

MyPeopleDrankTheSoup

celestial wrote: »

It absolutely is possible to gain on a deficit, and especially if you are new to weight training and if you have a body type that allows you to add muscle easily (mesomorph or endomorph types)

cowzerp wrote: »

No its not, a calorie plus is needed to build muscle, this is obvious, thats why people trying to do both never get anywhere! even with enough protein, on a negative calorie diet it will be used for energy and repair and none will be left for growth..

that is simple science, there is a method where over a period you can be on a negative calorie diet but some days are plus and others minus, therefore you gain muscle 1 day and lose fat another etc,, its complicated and more for the really advanced trainer that totally understands it.

daily, negative calories no gain in weight, muscle or fat
plus calories, gain in weight, possible muscle, probable fat! depends on training, diet and genetics.

how the hell supposed to know what the right thing to do is when you can't agree yourselves?!

pvt.joker

georgiecasey wrote: »

But can anyone link me to a sticky on why processed foods are bad, mkay? I like my white bread rolls and processed peas. I hope there's solid basis to that, not just some hippy idea that unprocessed foods have to be better.

I'm not going to waste my time replying properly, because with a comment like that, you must be trolling.

Hanley

georgiecasey wrote: »

Alright, all the arguments have hit home. I'm just always questioning what I'm doing, overthinking and looking for a quick fix. I'm going back on the weights tomorrow, doing them before the cardio as suggested. Also eating more protein straight after training as suggested. But can anyone link me to a sticky on why processed foods are bad, mkay? I like my white bread rolls and processed peas. I hope there's solid basis to that, not just some hippy idea that unprocessed foods have to be better.

I don't lack motivation but I need results every now and then to prove I'm not wasting my time. What's this electronic body fat measuser you're talking about, is it accurate?

Are you actually looking for help? Or just to be told what you're doing is perfectly ok and a pat on the back??

If you google why processed foods are bad you should get millions of hits. But basically they're gonna be harder to digest, they sit in your stomach for longer, you get less "good" nutrients out of them, and there's ALOT of added sh!t that really doesn't need to be there and is just used as to stabilise and improve the shelf life/taste of the food.

I'm not an unprocessed food nazi by any stretch, there's enough of them in this world already!! But I do think if you're gonna make a go at this you need to stop making excuses or looking for reasons to keep doing what you're doing (Which hasn't worked) and commit to a good path to weightloss.

Caroline_ie

Hi,
I am no expert but I have found that your body gets used to the same exercise and will burn less cals if you keep the same exercise routine. Maybe it would be a good idea to increase the intensity of your exercise session. If you cycle, start jogging for example. ‘Shock’ your body and you will probably see results.

Sleepy

georgiecasey - have you even skimmed through the stickies at the top of the forum?

MyPeopleDrankTheSoup

yes, i ****ing have skimmed through some stickies and i saw nothing about unprocessed / processed foods

pvt.joker

georgiecasey wrote: »

yes, i ****ing have skimmed through some stickies and i saw nothing about unprocessed / processed foods

People are trying to help you and give you good advice here and you are acting in a disgraceful manner.
Get off your high horse.

Again, I call troll.

BossArky

georgiecasey wrote: »

yes, i ****ing have skimmed through some stickies and i saw nothing about unprocessed / processed foods

Jesus :rolleyes:

By the way, how is your ar$e?

pvt.joker

BossArky wrote: »

Jesus :rolleyes:

By the way, how is your ar$e?

:D:D

g'em

georgiecasey wrote: »

yes, i ****ing have skimmed through some stickies and i saw nothing about unprocessed / processed foods

Well then I suggest you go back and read them again more closely as there's plenty there about the advantages of eating a diet that's all or mostly unprocessed in nature.

And in other news, calm down please. One more little outburst like that and you'll be taking an extended holiday from the forum.

MyPeopleDrankTheSoup

BossArky wrote: »

Jesus :rolleyes:

By the way, how is your ar$e?

that problem is gone, thanks for asking!

JJ6000

pvt.joker wrote: »

:D:D

hahahahahahaha!!!!!

Just read that!! Classic.

Georgiecasey...I dont think the problem is overthinking (as you claim)....I think it's underthinking.

You seem obsessed with just losing "weight" regardless of whether it is fat or muscle. This is just plain wrong. You should be concerned with losing FAT, and SPECIFICALLY fat. You should be concerned with GAINING or, at the very least retaining, muscle.
Dropping the weights is an absolutely terrible idea. You have a LOT to learn about diet and exercise. ANd "Skimming" through the stickies here isnt going to cut it. Perhaps when you come back with a rude reply to a member here you should also do a little more than "skim" through the information they suggested you look at.
You came here looking for advice....so if you climb on top of your high horse and are disrespectful to members here who took the time to address your queries then perhaps you should seek advice elsewhere.

As for your comment about how you like white bread and processed peas and are reluctant to give them up.....suck it up and grow a pair. Sure, junk food is tempting. I love junk food. Most people do. But it's crap so I dont eat it. It just takes a little discipline.

If you arent willing to change your dietary habits then I'm afraid your body composition will probably not change much either. I see guys like that in the gym every day.....guys who come in and go through the motions but never really had the commitment to make any meaningful change to their diet/training/lifestyle. And guess what? They look the very same as 2 years ago....and two years before that etc etc.

charlesbrooke

You want to build muscle and lose fat at the same time but you can't do that cause for building muscle you have to eat a lot and to lose fat you have to eat less .


Here are the most effective lifts for packing muscle :

Flat/Incline/Decline Barbell Bench Press:

A standard barbell press is the meat and potatoes of any effective chest routine. This basic compound movement will allow you to handle the most weight through the given range of motion. The incline press will shift more of the stress to the upper region of the chest while the decline does the opposite, targeting the lower/outer region. The flat bench press works the upper and lower regions equally. I highly recommend a standard barbell press as a basic component of your chest routine.

Flat/Incline/Decline Dumbbell Press:

Dumbbell presses are another basic and highly effective movement for stimulating chest development. The main advantage that they have over the barbell is that they allow you to move through a more natural range of motion, helping to prevent shoulder injuries. They also prevent strength imbalances from occurring since one arm can't cheat for the other. The only drawback is that you are not able to handle as much weight. In any case, a standard dumbbell press is an awesome movement that allows for great chest stimulation.

Wide-Grip Dips:

An amazing movement for the chest that is often overlooked. Make sure to use a wider grip and lean forward to shift the stress from the triceps onto the pectorals. If pressing your own body weight is not sufficient then you can always add resistance using a weight belt. Dips are an excellent compound movement for overall chest development.

Here are a couple sample chest routines:

1) Flat Barbell Bench Press: 2 sets of 5 to 7 reps
Incline Dumbbell Press: 2 sets of 5 to 7 reps
Wide-Grip Dips: 2 sets of 5 to 7 reps

2) Incline Barbell Bench Press: 2 sets of 5 to 7 reps
Wide-Grip Dips: 2 sets of 5 to 7 reps
Flat Dumbbell Press: 2 sets of 5 to 7 reps

All sets should stay within the 5-7 rep range and should be taken to complete muscular failure. Write down the details of each workout you perform and focus on progressing in either weight or reps from week to week.

Hope that helps. Now head to the gym!

Muscle Building Machine
Build Muscle with Free Weight
Muscle Building Exercises

MyPeopleDrankTheSoup

Alright, I read up a bit more and got a new bout of discipline after seeing no results. No I'm sure my diet is calorie deficit:

Breakfast
Boiled egg or scrambled egg (3) with 1 or 2 slices brennans wholemeal bread

3 hours later
Mandarin, or apple/banana

Dinner, 3 or 4 hours later after Gym
Beef, Mince, Chicken or Salmon with 1 small spud (tried sweet potato, ugghhh) and either small portion of beans or carrot.
*or*
Omelette with ham

3 hours later
Small 80g tin of tuna or 40g of low fat yoghurt and a few unsalted peanuts

And loads of water. Cut out white bread, mayo, stuffing and portion sizes way down and the results seem too good to be true.

Last Monday I was 91kg in the morning and this morning I was 87.6kg
I'm shocked in over a week and a bit the scales say I've lost 3 and bit kg. So is a lot of this muscle do you say? I do weights everyday in the gym and have a fair bit of protein I think. I really don't want to lose much muscle.

BossArky

charlesbrooke wrote: »

Here are the most effective lifts for packing muscle :

Flat/Incline/Decline Barbell Bench Press:
Flat/Incline/Decline Dumbbell Press:
Wide-Grip Dips:
...........

Here are a couple sample chest routines:

1) Flat Barbell Bench Press: 2 sets of 5 to 7 reps
Incline Dumbbell Press: 2 sets of 5 to 7 reps
Wide-Grip Dips: 2 sets of 5 to 7 reps

2) Incline Barbell Bench Press: 2 sets of 5 to 7 reps
Wide-Grip Dips: 2 sets of 5 to 7 reps
Flat Dumbbell Press: 2 sets of 5 to 7 reps

Legs / Back ?

CerebralCortex

georgiecasey wrote: »

Alright, I read up a bit more and got a new bout of discipline after seeing no results. No I'm sure my diet is calorie deficit:

Breakfast
Boiled egg or scrambled egg (3) with 1 or 2 slices brennans wholemeal bread

3 hours later
Mandarin, or apple/banana

Dinner, 3 or 4 hours later after Gym
Beef, Mince, Chicken or Salmon with 1 small spud (tried sweet potato, ugghhh) and either small portion of beans or carrot.
*or*
Omelette with ham

3 hours later
Small 80g tin of tuna or 40g of low fat yoghurt and a few unsalted peanuts

And loads of water. Cut out white bread, mayo, stuffing and portion sizes way down and the results seem too good to be true.

Last Monday I was 91kg in the morning and this morning I was 87.6kg
I'm shocked in over a week and a bit the scales say I've lost 3 and bit kg. So is a lot of this muscle do you say? I do weights everyday in the gym and have a fair bit of protein I think. I really don't want to lose much muscle.

Half a stone I think is a serious amount of weight to lose in just week. Isn't it

MyPeopleDrankTheSoup

So what's happening, is the scales telling me fibs or am I cutting back on calories too much?

cowzerp

georgiecasey wrote: »

So what's happening, is the scales telling me fibs or am I cutting back on calories too much?

You would of lost some fat weight and definetly water weight, easy to lose 3 kg of water when you go on a calorie restricted diet, especially low carb diets.. id say you lost a small amount of fat and water too, this just shows something is starting for you, aim to consistently lose 1 kg a week..

MyPeopleDrankTheSoup

Ah yeah, water weight makes sense. Yeah, seems to be slowing down now as well. 1kg a week would be great.

MyPeopleDrankTheSoup

Ok, lost a good bit of fat but discipline very bad for last 2 months, recovering from surgery and just didn't give a f**k tbh. But the weird thing is I'm the exact same weight on the scales when I've clearly lost muscle/gained fat, which confirms to me that scales are evil. Anyway, I want to put on some clean weight now, so this is my current diet:

Bfast
Boiled egg/scrambled egg/omolette with ham and tomato. choice
2 slices of wholemeal bread and jam

lunch
chicken piece, mash, veg

fruit

workout

dinner
fish,meat and 2 veg

snack at nightime
maybe some tuna, nuts, low fat yoghurt

is this good for muscle gain? im 90kg in the morning at the moment, 5 foot 10