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Losing Body Fat Whilst Gaining Quality Muscle Diet

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sappleton
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2007/06/18 13:48:49 (permalink)
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Losing Body Fat Whilst Gaining Quality Muscle Diet

This is my 4th attempt at doing this...

I'm 24, 6ft, 12.5 stone, Goals are said in the title
Weight training mon/wed/fri, cycling 4hrs sunday


7.30 am - Wake Up - 1 Scoop Whey, flaxseed capsules

7.45 am - Museuli with skimmed milk, nuts/seeds/dried fruit (those new dorset ones, quite nice)
1 Glass of innocent smoothy

10.30 am - Banana, (need some protein here)

12.30 pm - 2 Slices Wholemeal bread, bertolli spread, lowfat mayo, mixed salad leaves, chicken breast

15.00 pm - 2 oatcakes with humous, 2 scoops whey

17.30 pm - 1 tortilla wrap with 2 scrambled eggs, lowfat cheese, salsa, olive oil

TRAIN

18.30 pm - 2 scoops whey protein

19.30 pm - Brown rice or pasta or potato with mixed veg and steak/chicken

22.00 pm - (Snack here?)

23.00 pm - bed

Please don't be overcritical, friendly advise please

I'm on a fairly tight budget so find meat quite expensive, so if any alternatives could be helpful

PS> I'm not interested in people saying you can't lose fat and gain, it's based on an article from this site and its the best one that suits me out of the lot

I am only after advice on meal alternatives/food to include, nothing ELSE
post edited by sappleton - 2007/06/18 13:49:22
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41 Replies Related Threads

    OoOGazOoO
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    RE: Losing Body Fat Whilst Gaining Quality Muscle Diet 2007/06/18 14:05:24 (permalink)
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    4th attempt at the diet or 4th attempt at Losing fat and gaining muscle? ? ?
    #2
    sappleton
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    RE: Losing Body Fat Whilst Gaining Quality Muscle Diet 2007/06/18 14:06:53 (permalink)
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    ORIGINAL: OoOGazOoO

    4th attempt at the diet or 4th attempt at Losing fat and gaining muscle? ? ?


    4th attempt at making a meal plan
    #3
    OoOGazOoO
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    RE: Losing Body Fat Whilst Gaining Quality Muscle Diet 2007/06/18 14:23:10 (permalink)
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    To be honest im a little reserved on commenting as you dont want people to state that you cant lose bodyfat and gain muscle at the same time, and if i am honest, that is my thoughts.
    #4
    sappleton
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    RE: Losing Body Fat Whilst Gaining Quality Muscle Diet 2007/06/18 14:26:48 (permalink)
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    nothings simple on this forum
    #5
    theiopener
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    RE: Losing Body Fat Whilst Gaining Quality Muscle Diet 2007/06/18 14:36:00 (permalink)
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    7:45 include lean source of protein here
    10:30 also include a few nuts and or seeds for some healthy fats
    1500: drop they whey and either have solid food or a protein blend
    17:30 more carbs and pro needed here
    PWO: carbs needed
    2200: slow digesting protein source from casein or egg whites, some carbs and some healthy fats

    If you wanta budget diet then let me know and il post it uo for you, its gonna be in the newsletter next month but i dont think James will mind. Also as a observation if you cycle for 4 hours at a time make sure you fuel properly for it
    post edited by theiopener - 2007/06/18 14:37:43
    #6
    OoOGazOoO
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    RE: Losing Body Fat Whilst Gaining Quality Muscle Diet 2007/06/18 14:38:15 (permalink)
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    ORIGINAL: sappleton

    nothings simple on this forum


    Im meerly stating the fact that i wouldnt like to put my idea and name to trying to do both at once.
    #7
    sappleton
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    RE: Losing Body Fat Whilst Gaining Quality Muscle Diet 2007/06/18 14:44:53 (permalink)
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    ORIGINAL: theiopener

    7:45 include lean source of protein here
    10:30 also include a few nuts and or seeds for some healthy fats
    1500: drop they whey and either have solid food or a protein blend
    17:30 more carbs and pro needed here
    PWO: carbs needed
    2200: slow digesting protein source from casein or egg whites, some carbs and some healthy fats

    If you wanta budget diet then let me know and il post it uo for you, its gonna be in the newsletter next month but i dont think James will mind. Also as a observation if you cycle for 4 hours at a time make sure you fuel properly for it


    thanks

    thats all i was looking for

    oooooooogazzzoo > i was going to stick with a bulking diet but it said you can add fat doing this so was put off
    #8
    Valleylad
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    RE: Losing Body Fat Whilst Gaining Quality Muscle Diet 2007/06/18 14:47:21 (permalink)
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    nothings simple on this forum


    Thats life m8!

    “Anyway they don’t always have junk food — sometimes I cook a microwave meal."

    The most caring mum in Britain!!!!


    #9
    sappleton
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    RE: Losing Body Fat Whilst Gaining Quality Muscle Diet 2007/06/18 14:47:26 (permalink)
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    If you wanta budget diet then let me know and il post it uo for you, its gonna be in the newsletter next month but i dont think James will mind. Also as a observation if you cycle for 4 hours at a time make sure you fuel properly for it


    if you could post it up id be very interested
    #10
    theiopener
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    RE: Losing Body Fat Whilst Gaining Quality Muscle Diet 2007/06/18 14:47:50 (permalink)
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    just a heads up sappleton, lean bulking is a notion reserved for the seasoned trainer, you will put on fat on a bulk but how much depends on the caloris surplus you have. Generaly a 500 a day calorie surplus will yield minimal fat gains as will your food choices in bulking. I am starting a bulk cycle soon and that is going to be my approach. Would you like that budget diet btw?
    #11
    dannywooly
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    RE: Losing Body Fat Whilst Gaining Quality Muscle Diet 2007/06/18 14:48:34 (permalink)
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    ORIGINAL: sappleton
    add fat doing this so was put off


    I'd like to know how you plan on loosing body fat and gaining muscle when both require different calory requirements!

    Limited results in both is normally the result of this approach

    Never be afraid to try something new. Remember that a lone amateur built the Ark. A large group of professionals built the Titanic
    #12
    theiopener
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    RE: Losing Body Fat Whilst Gaining Quality Muscle Diet 2007/06/18 14:49:05 (permalink)
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    Bodybuilders Budget Diet by theiopener

    Bulkers Version

    200g Cottage Cheese 100g oat powder 100ml skimmed milk and 2tablespoons of sweetener blended up and made into protein pancakes.
    Meal cost: 23p Cottage Cheese, oats 5p Milk 6p: 34p meal cost
    (Oat powder is just enomony oats grinded up in a blender)
    557 cals 71g carbs 43g pro 11g fat 9g fibre
    ------------------
    Turkey Bolognese
    70g wholemeal pasta
    200g passata
    150g turkey mince
    1 onion
    2 mushrooms

    40p turkey mince, 11p passata, pasta 6p, two mushrooms 12p, onion 8p
    meal cost: 77p
    542 cals 69g carbs 43g pro 10g fat 10g fibre
    ------------------
    iOpeners Bulking Shake
    200g cottage cheese
    80g oat powder
    15g ASDA crunchy peanut butter
    10g cocoa powder with sweetener
    Put all in blender with water and mix well

    CC 23p oats 5p, Peanut butter 2p, cocoa powder with sweetener 3p total : 33p
    580 cals 58g carbs 43g pro 19g fat (6g sat) 10g fibre
    ------------------
    Pre Workout:
    100g mince turkey, 1 whole egg, 100g oats. Make into burgers and grill
    250g green beans
    green beans 20p, oats 5p, turkey 30p, eggs 6p= meal cost 61p
    558 17g fat 61g carbs 36g pro 8.5g fibre
    ------------------
    PWO 40g whey in water, 50g oat powder 1 banana
    whey 32p, oat powder 3p, banana 15p
    total 50p
    30g pro 60g cho 4g fat 360
    ------------------
    PPWO Pilchards bolognese
    200g pilchards in tomato sauce
    100g pasta
    3 muchrooms
    1 onion

    meal cost: pilchards 25p, pasta 6p, onion 8p, mushrooms 10p total cost : 49p
    11g fat 67g carbs 46g pro 9g fibre 551 cals
    ------------------
    Pre bed:
    200g CC 15g peanut butter and 10g cocoa with sweetener
    PB: 2p, CC 23p, cocoa powder with swetener 3p total cost : 28p
    292 cals 13g fat 10g carbs 35g pro 3g fibre

    totals Macro 3440 cals 400g carbs, 280g pro 85g fat
    Total for the day : £3.32
    #13
    sappleton
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    RE: Losing Body Fat Whilst Gaining Quality Muscle Diet 2007/06/18 15:05:45 (permalink)
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    ORIGINAL: dannywooly


    ORIGINAL: sappleton
    add fat doing this so was put off


    I'd like to know how you plan on loosing body fat and gaining muscle when both require different calory requirements!

    Limited results in both is normally the result of this approach



    through weight training, i thought gaining muscle makes your body more efficient at burning fat
    #14
    OoOGazOoO
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    RE: Losing Body Fat Whilst Gaining Quality Muscle Diet 2007/06/18 15:06:19 (permalink)
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    ORIGINAL: sappleton


    thanks

    thats all i was looking for

    oooooooogazzzoo > i was going to stick with a bulking diet but it said you can add fat doing this so was put off


    So you expect to gain muscle with 0 fat gain? ? ?
    #15
    dannywooly
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    RE: Losing Body Fat Whilst Gaining Quality Muscle Diet 2007/06/18 15:07:37 (permalink)
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    Well i can't discuss that cos the thread EXPLICITLY stats to talk only about diet food choices, i was mearly airing an opinion.

    Never be afraid to try something new. Remember that a lone amateur built the Ark. A large group of professionals built the Titanic
    #16
    theiopener
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    RE: Losing Body Fat Whilst Gaining Quality Muscle Diet 2007/06/18 15:07:42 (permalink)
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    gaining lean tissue will indeed raise your metabolic rate, so when you cut the more lean tissue you have the easier it will be to get rid of it as your BMR will be higher as you will have a bigger furnace to feed
    #17
    sappleton
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    RE: Losing Body Fat Whilst Gaining Quality Muscle Diet 2007/06/18 15:09:06 (permalink)
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    so if I followed this diet

    http://www.muscletalk.co.uk/losing-fat.aspx

    nothing would happen to me?
    #18
    sappleton
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    RE: Losing Body Fat Whilst Gaining Quality Muscle Diet 2007/06/18 15:09:59 (permalink)
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    this is why its taken 4 attempts.....
    #19
    theiopener
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    RE: Losing Body Fat Whilst Gaining Quality Muscle Diet 2007/06/18 15:10:27 (permalink)
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    that article is outdated a better one for reference to would be http://www.muscletalk.co.uk/article-mass-gaining.aspx
    #20
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