Gain Muscle and lose Fat - Advice with diet and training

gaatipstr

I was on this a few days earlier and from all of yer advice i came up with the following summer programme. Im 20 years old,am sporty but skinny and have bit of a belly. Weight 14 stone and im 6'5

Monday Morning
3 Mile jog on an empty stomach
Monday Evening
Gym - Upper body workout

Tuesday Morning
Core work - Sit ups, Plank, Crunches, Squats etc.
Tuesday Evening
Gaa training

Wednesday Morning
Rest
Wednesday Evening
Gym - Lower body workout

Thurdsay Morning
3 mile jog on empty stomach
Thursday Evening
Gaa Training

Friday Morning
Core Work
Friday Evening
Gym - Upper body Workout

Saturday Morning
3 Mile run on empty stomach or Gym
Saturday Evening
Match or rest

Sunday
Rest

Diet

Breakfast - Porridge, Banana and 2 litres of water
Lunch - Can of tuna/Brown bread with cottage cheese and peanut butter
Dinner - Steak/Salmon/Chicken/Turkey with Steamed veg or Pasta and 2 litres of water
Pre Workout - Banana and brown bread with cottage cheese
After Workout - Whey Protein shake
Before Bed - 3 scrambled eggs

N.B - Also take Whey protein shake after morning workout


Im hoping to lose my belly,dont realy care if my abs arnt shown but would like a flat stomach and hoping to gain as much muscle as i can before i can go back to college.
Any body got any advice on my workout, would realy appreciate it
Thanks

Danger781

You're eating a lot of calories if you intend on losing weight. I did an estimation on fitday and your diet works out at over 2600 calories.. Like I said this is just an estimate! I'm kinda guessing portion sizes..



This is fine if you intend on bulking up but I'm not sure if you should be going this high for losing weight..

gaatipstr

But i want to gain muscle and lose fat at the same. I know its sorta impossible but il give it a go anyway.

Danger781

gaatipstr wrote: »

But i want to gain muscle and lose fat at the same. I know its sorta impossible but il give it a go anyway.

Well I'm only beginning the journey as well myself, but I reckon you'd be better off losing some weight first, then working on building up. That's my plan anyway!

Get some advice from the more experienced members of this forum to guide you in the right direction.

cmyk

Just had a quick read, but if 2600 cals is really all you're taking in, you'll do nothing but lose weight considering your height/weight and amount of exercise. Have you worked out your rough maintenance cals? If not there's a formula in stickies.

Danger781

My BMR is about 2500+Whatever exercise I do that day.

I'm 195lbs, 18yo, About 5'8 at a guess

BigBraveBear

Danger781 wrote: »

You're eating a lot of calories if you intend on losing weight. I did an estimation on fitday and your diet works out at over 2600 calories.. Like I said this is just an estimate! I'm kinda guessing portion sizes..



This is fine if you intend on bulking up but I'm not sure if you should be going this high for losing weight..

Where can I find this calorie counting machine above on the interweb? it looks pretty good

brianthebard

Danger781 wrote: »

My BMR is about 2500+Whatever exercise I do that day.

I'm 195lbs, 18yo, About 5'8 at a guess

You did note that the OP is 6'5'' didn't you? As such his calorific intake is somewhat different to your own. OP read the stickies if you need information. The diet you laid out at the start is quite good, how long have you been eating like this? I think you should just stick to your plan for about six weeks and see if its made a difference. Hope you're lifting reasonably heavy to get the most out of the gym visits.

gaatipstr

Thanks for the advice. I started the diet and the training monday gone by. Ive been lifting heavy enough. Easing myself into the heavy lifting this week as ive 2 football matches but im still lifting reasonably heavy. Next week il be going full tilt at the heavy lifting. Gona stick with this diet and training for 6 weeks and see if i find any difference!

Danger781

BigBraveBear wrote: »

Where can I find this calorie counting machine above on the interweb? it looks pretty good

http://www.fitday.com You can use the online version for free, but the program costs money!

brianthebard wrote: »

You did note that the OP is 6'5'' didn't you? As such his calorific intake is somewhat different to your own. OP read the stickies if you need information. The diet you laid out at the start is quite good, how long have you been eating like this? I think you should just stick to your plan for about six weeks and see if its made a difference. Hope you're lifting reasonably heavy to get the most out of the gym visits.

No I did not. Oops Would it make much difference to calories though?

brianthebard

gaatipstr wrote: »

Thanks for the advice. I started the diet and the training monday gone by. Ive been lifting heavy enough. Easing myself into the heavy lifting this week as ive 2 football matches but im still lifting reasonably heavy. Next week il be going full tilt at the heavy lifting. Gona stick with this diet and training for 6 weeks and see if i find any difference!

I'm sure if you stick to the eating plan you will see a difference, you have an active summer planned so there's no reason why you shouldn't lose some fat. Glad to hear you're lifting seriously, I wasn't suggesting that you lift as much as possible or more than possible, but only that you have a decent plan together and make it worth your while.

Danger781 wrote: »

No I did not. Oops Would it make much difference to calories though?

It really will, he's nine inches taller than you, he has a completely different build to you (and me). From the sounds of the first post the OP is somewhat underweight but carrying some excess fat, once he starts lifting and training regularly as set out in the OP he'll need a lot of calories to get the most out of his hard work.

metamorphosis

Danger781 wrote: »

http://www.fitday.com You can use the online version for free, but the program costs money!



No I did not. Oops Would it make much difference to calories though?

Yes! Someone who is 5ft tall could have a huge difference in calories from someone 6ft5 for example.

Mellor

ULstudent wrote: »

Yes! Someone who is 5ft tall could have a huge difference in calories from someone 6ft5 for example.

I thik he was assuming they were the same weight, obvious a midget gets by on little a dayt

Rezident

Danger781 wrote: »

Well I'm only beginning the journey as well myself, but I reckon you'd be better off losing some weight first, then working on building up. That's my plan anyway!

Get some advice from the more experienced members of this forum to guide you in the right direction.

Personally I've always found the opposite works: bulk up first, then cut.

No matter how much training you're doing, you won't build the extra muscle if you're not getting enough protein etc.

alfy101

sorry for hi jack


@ - danger, any help for me ??

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