Lean Athlete

Antisocialiser

I would like to be lean for the first time in my life. A visit to my old log has made me reassess things; I've made very little progress in 2 years Please help me get there. I have went low-carb and low-fat before and just ended up skinny fat.

Age:26
Weight: 80kg (was 82kg on 1st Jan '13)
Height: 5ft10

I have drastically cleaned up my diet:

9.00am - Cup of coffee w/ milk no sugar
11.00am - 3 boiled eggs w/ coffee
1.00pm - 260g Tuna & 25g of mixed nuts
4.00pm - Cup of coffee
6.00pm - 250-300g of Steak or Chicken breast w/ mixed veg - usually carrots, asparagus, brocolli, occasional sweet potato
8.30pm - Portion of fruit i.e. 2 small apples, tangerines or handful of blueberries
9.30pm - 175g Corned beef or 2 small grilled chicken thighs

At some point in the day I've have 50g of Whey and 42g of Instant Oats although it's usually a PWO. I also take 3x Omega 3 Fish Oil caps.

I aim to train about 4 times a week - 3 strength & 1 conditioning.

All that comes to usually 1700-2000cal with the macronutrients as follows: Protein 250g, Carbs 60-100g & Fats 70-90g.

My current weight in lb x 12 leaves me at 2112 calories for weight loss.

I have read in the Grappler's Guide to Nutrition that if eating clean (which I think I am... please correct me if otherwise) you should be maintenance+ 2-300cal a day in good food to loose bodyfat and gain lean muscle. I'm aware that that takes me out of my calorie deficit somewhat but should I up my cals with good food? Also am I eating too little carbs and / or fats? I could easily add extra cals with oats and mixed nuts.

I've always carried bodyfat around my lower abdomen (back+front) and my chest and would be thankful of any advice from people who have made it to lean! It would be nice to see abs but I'm a footballer primarily and it's more about enhancing my performance on the pitch than anything else.

Thanks for the help in advance.

A very determined Antisocialiser

Scuba Ste

Am I reading that right, your eating a calorie surplus while trying to lose weight? Don't do that.

Adding more good food is still adding more calories.

Pick whatever goal is more important; fat loss or muscle gain and go after that first.

Antisocialiser

Scuba Ste wrote: »

Am I reading that right, your eating a calorie surplus while trying to lose weight? Don't do that.

Adding more good food is still adding more calories.

Pick whatever goal is more important; fat loss or muscle gain and go after that first.

Hi Scuba Ste, thanks for the reply mate!

My maintenance calculates at 2464cal so at the moment I'm eating roughly 4 or 5 hundred calories under. The Grappler's Guide came highly recommended by a few people on this board. In chapter 7 the authors mention that some trainees can see positive changes re fat loss and muscle gain with increased calories while eating clean.

My primary goal is to get lean while keeping the muscle I do have. How does my diet look to you? Should I be eating a little closer to maintenance? Am I getting too much / not enough of specific macro-nutrient?

Thanks

Antisocialiser

Can anybody who may have gotten lean from a state of, shall we say fed, offer some advice?

Any thoughts on alteration to Calorie intake, types of foods or division of macronutrients would be much appreciated.

Ant11

Antisocialiser wrote: »

Can anybody who may have gotten lean from a state of, shall we say fed, offer some advice?

Any thoughts on alteration to Calorie intake, types of foods or division of macronutrients would be much appreciated.

Have a read about intermittent fasting. http://www.leangains.com/?m=1

I'm not saying its the cure for cancer or anything like that but it did the job for me. Have a read and make your own opinions about it. I had a Paleo style diet while cutting and doing IF.

Scuba Ste

Antisocialiser wrote: »

Hi Scuba Ste, thanks for the reply mate!

My maintenance calculates at 2464cal so at the moment I'm eating roughly 4 or 5 hundred calories under. The Grappler's Guide came highly recommended by a few people on this board. In chapter 7 the authors mention that some trainees can see positive changes re fat loss and muscle gain with increased calories while eating clean.

My primary goal is to get lean while keeping the muscle I do have. How does my diet look to you? Should I be eating a little closer to maintenance? Am I getting too much / not enough of specific macro-nutrient?

Thanks

Sorry man, can't help beyond the obvious eat less to lose weight, eat more to gain. Your diet does look clean to me but clean doesn't equal less calories just keep that in mind.

This is the thing that struck me about your OP.

I have read in the Grappler's Guide to Nutrition that if eating clean (which I think I am... please correct me if otherwise) you should be maintenance+ 2-300cal a day in good food to loose bodyfat and gain lean muscle. I'm aware that that takes me out of my calorie deficit somewhat but should I up my cals with good food?

You need a calorie deficit to lose weight so eating at maintenance or above won't help your goals. Look to lose .5-1kg per week to minimise muscle loss.

If you only started this from January 1st then I'd just continue and tweak things as you need to. It's only been a week.