Diet for fat loss and lean muscle gain

waterford1988

Breakfast: bowel of musli, 2 scoops of whey, 400ml skimmed milk
mid morning: Coffee
Lunch: 160g of chicken breast, 100g of tuna, small salad
Afternoon:1 scoop whey
Pre workout:5g creatine, coffee, 1 argentine capsule
post workout 2 scoops of whey 600ml of skimmed milk
Dinner: 2 large chicken breasts, carrots and 2 sweet potatos.

Thats my standard diet. I am 6ft tall, 80kg and 16% body fat. i want to be down to 12% in 8 weeks but I want to continue to make strength gains.

I am working out hard 6 times a week, with 3 5km runs on inclines included as well as 4 weight workouts based around bench, deadlift, squat and military press with a different compound lift each day. i lift heavy for 3-5 reps, about 4 sets of each as well as one lighter set to failure.

Any advice would be greatly appreciated. I estimate my protein intake about 160-190g per day.

Transform

waterford1988 wrote: »

Breakfast: bowel of musli, 2 scoops of whey, 400ml skimmed milk
mid morning: Coffee
Lunch: 160g of chicken breast, 100g of tuna, small salad
Afternoon:1 scoop whey
Pre workout:5g creatine, coffee, 1 argentine capsule
post workout 2 scoops of whey 600ml of skimmed milk
Dinner: 2 large chicken breasts, carrots and 2 sweet potatos.

Thats my standard diet. I am 6ft tall, 80kg and 16% body fat. i want to be down to 12% in 8 weeks but I want to continue to make strength gains.

I am working out hard 6 times a week, with 3 5km runs on inclines included as well as 4 weight workouts based around bench, deadlift, squat and military press with a different compound lift each day. i lift heavy for 3-5 reps, about 4 sets of each as well as one lighter set to failure.

Any advice would be greatly appreciated. I estimate my protein intake about 160-190g per day.

dude you have asked this question in a number of ways in the past 8-12 months.

You should have nailed things down by now and be at a lean 4 pack at 80kg so what gives?

Not sure what else to say regarding diet as what you have done in the past should have worked to get you pretty lean as it is

Barry.Oglesby

waterford1988 wrote: »

1 argentine capsule

Careful now. That's what got Diego in trouble.

waterford1988

Transform wrote: »

dude you have asked this question in a number of ways in the past 8-12 months.

You should have nailed things down by now and be at a lean 4 pack at 80kg so what gives?

Not sure what else to say regarding diet as what you have done in the past should have worked to get you pretty lean as it is

To be honest I suffer from chron's disease too and that has a major effect on my energy levels at different periods throughout the year. Especially now as I am on placement for my physiotherapy degree. I guess when im feeling ill my diet slips and i am not as disciplined as I should be.

However I am determined to keep up this regime whatever happens for next 8 weeks and see what i'm like then.

Is there any changes I should be making to my diet?

Transform

waterford1988 wrote: »

To be honest I suffer from chron's disease too and that has a major effect on my energy levels at different periods throughout the year. Especially now as I am on placement for my physiotherapy degree. I guess when im feeling ill my diet slips and i am not as disciplined as I should be.

However I am determined to keep up this regime whatever happens for next 8 weeks and see what i'm like then.

Is there any changes I should be making to my diet?

i would just get in more real food in your diet e.g. eggs, veggies, fruit etc if you can, keep the wheat out and enjoy your food

Train hard, recover harder and enjoy the process