Advise on diet to lose bf or not?

Hi,

I've been dieting for around 3 weeks now, loosing weight, but can't help but think I'm loosing some muscle also.

So before I do too much damage, do you recommend bulking first and increasing my muscle mass then work at dropping the bf?

I'm about 18% bf at the minute and not as muscular as I'd like to be!

Matt

post up your stats so age,height,weight
typical diet  and how often your exercising

Hey Louis,

im 23 5 9" , 170lbs, 18%bf!

I've been pro dominantly been doing cardio for the past 3 weeks due to dieting to try drop this body fat. 4/5 times a week for 30-60 mins. Then a few weights after, but of course with no real conviction after the cv!

Diet has been pretty ****ty the past 3 weeks.

Maybe 1400 cals a day!

In my position would you stop the "diet"? Get onto eating a clean good diet of around 2500+, gain lean muscle mass and then assess the body fat situation?

i would say to get more structre first of all  like cardio and weights 3time a week each so like this
 
monday - weights
tuesday - cardio
wednesday - weights
thursday - cardio
friday - weights
sat+ sunday off or add in 1 more cardio sesion
 
have you got any pics as its hard to guess what your body type is and which way to go weither to try a bulk or cut
 
i would say a lean bulk so your bulking but not with the extra fat gain you will gain some fat but not loads
 
could you post pic up if not no worries
thanks

I will get some taken tomorrow. I can't say I've got any lying around.
 
But having looked at your above post I think ill give it a try.  splitting the days up instead of doing the weights half hearted. 
 
Im new to the whole gym thing to be honest, and as with most newbies, my thinking is set to "if i eat too many calories ill get fat". misconception I'm guessing?
 
 

its much more easier for split days you only need 30-40mins cardio and 40min - an hour in the gym
 
diet is no problem will proberly be like this
 
breakfast
1 scoop of whey
80g oats
1 banana
peanut butter or 10 brazil nuts
1 cup of green tea
 
snack 1
10-16 brazil,almond,pitsactio,hazel either one of them
6 blueberry's
 
lunch
1-2 chicken fillets
mixed veg or salad
olive oil 15g
 
snack 2
same as snack 1
 
dinner
100-200g beef
mixed veg
 
bed time snack
1-2 scoops of casien
peanut butter or nuts
 
drink thought out the day 4+ liters
 
for pre and post workout
 
pre workout
1 scoop whey
40g oats
10-20 rasiens or 1 bananana
 
pwo-(post workout)
1-2scoop of whey
1 banana
 
or
1 scoop whey
1 scoop casien
5 harribo or 1 banana

as your starting out you will lose and gain at the same time for the first 6 months your strength will increase quicker,build muscle,fat loss every one goes thought this stage but then you decied what you want to do weither you want to lose fat or gain mass

thanks for the plan. Looks good to me as i like any food pretty much :)
 
Ive just entered it through my fitness pal and it give me 
 
cals- 1812g
pro- 192g
fat- 32g
carbs- 167g
do these look about right?
 
Also, I've been having a read around and listening to what people say on here, I'm going to take Liddy's advise and do a push, pull, legs workout in my gym. basically try and lift as much as i can?

yeah that looks about right never go below 1600-1800cals as your metabolsium will slow down.
 
p/p/l are good for some i do upper/lower split when cutting (so now)
when bulking i do chest and back/legs/arms,shoulder/abs
 
i would say try a full body workout routine for example
 
reps and sets 6-12reps x3-4sets
bench press
chin ups
bent over rows
dips
squat (front or back)
militery press
 
these are your main coumpound which should be the base of any routine

Thanks for the help and I'll keep you posted! Rate doing a journal?

Also, when you say eat 1800 cals (example) is this with or without workout?

Ie: if I burn 500 cals, do I need to eat 2300 to bulk?

hey derby ram
 
welcome
 
if you goping to follow louis suggested diet add some good quality flax oil and or fish oil - you could also swap some beef for some oily fish. v important to balance your fats with some omega 3.
 
good luck
 
Jim ....manc ram ;-)

Hi jim (Manc ram lol),

Ye I figured I could mix it up abit with fish, chicken ect!

Do you know the answer to the above?

Cheers
Matt

if you follow louis diet you'll eat more on training days becuase of the pre work and post work out meals
 
i eat less on training days becuase i struggle with body fat and i work in an office
 
keeping it simple, is often the hardest part  

See how it goes over a few weeks. However, I am also in an office job! Less on training days? I would have thort you would b safer to eat more?

opps well spotted i eat less on non training days and more on training days
 
sorry for the confusion
 
why dont you start a journal alot of posters find it very motivating