How is this for A Lean Muscle Diet?

[Sleazy]

Hi All,

I just created a diet and was wondering if all you pros could give me your opinion on it. My main goal is to shed some BF through this diet with the help of cardio 3 times a week on top of my weightlifting routine, but I want to keep as much muscle as I can. This is a diet that I know i can tolerate pretty well without getting sick of. Im a 5'11 21 year old male with around 20% BF (sounds high but I hide it well). So any help would be great.

#1
Whey Protein (43g protein)
Oatmeal (1/2 cup dry)
1 Tablespoon Flax

#2 Postworkout
Whey Protein (43g protein)
Dextrose (25 gr carb)
Creatine

#3
Large Chicken Breast
1 Cup Brown Rice Cooked

#4
6 Oz Lean 93/7 Ground Beef
1 Cup Brown Rice

#5
Large Chicken Breast
Green Veggies

#6
Whey Protein (43 gram)
1 Table Spoon Flax

Totals: 2588cals 66 fat 172 carb 311 protein

Supplements: Creatine, ECY Stack

 

[jynx]

#1
Whey Protein (43g protein)
Oatmeal (1/2 cup dry)
1 Tablespoon Flax

Take the flax oil seprately a little later on with a multivitamin if you take one. You need the protein ASAP in the morning after a night's long fast so the flax will only slow down digestion.

#2 Postworkout
Whey Protein (43g protein)
Dextrose (25 gr carb)
Creatine

This is very good. You might want to add a couple pinches of salt into your shake also for sodium because your body needs it PWO.

#3
Large Chicken Breast
1 Cup Brown Rice Cooked

This is a good meal, maybe you could throw in a garden salad with a nice olive oil and vinegar dressing for your fibrous carbs.

#4
6 Oz Lean 93/7 Ground Beef
1 Cup Brown Rice

Again, you might look into including a salad.

#5
Large Chicken Breast
Green Veggies

Good.

#6
Whey Protein (43 gram)
1 Table Spoon Flax

Whey is a fast digesting protein. Before you go to bed, it is a lot better to consume a slow digesting protein such as casein, which is found in cottage cheese. Also, you may wish to have a TBSP of peanut butter on other days if you don't particularly enjoy the taste of flax.

Totals: 2588cals 66 fat 172 carb 311 protein

Supplements: Creatine, ECY Stack

Good overall. Just needs minor improvements.

 

[Sleazy]

Thx for the advice jynx, others feel free to ring in

 

[Frosty]

Are you on AAS? If not, your fat is far too low.

I always recommend the Metabolic Diet of Mario Di Pasquale.

 

[Sleazy]

What exactly is AAS? I'm obviously not on it, but thats why I'm here is for advice. What do you recommend my fat be for a diet where I'm trying to put on lean muscle?

 

[Frosty]

What exactly is AAS? I'm obviously not on it, but thats why I'm here is for advice. What do you recommend my fat be for a diet where I'm trying to put on lean muscle?

AAS = Anabolic Androgenic Steroids.

I would recommend at least 100g of fat, and mostly from animal sources, in order to maintain testosterone levels. The reason I asked if you were on Anabolic Androgenic Steroids (AAS) is that you don't need to eat fat to keep testosterone levels up when you use steroids. Post-cycle it is important, though.

Saturated fat is important too. Just taking flax oil won't do much for testosterone levels. A good way to drop your testosterone levels is to eat low fat and eat mainly plant-source fats.

Eat normal ground beef, use some butter on veggies, etc. This will get your fat to the 100g+ mark and it should help keep your testosterone levels normal.

I'm not too keen on flax oil use, anyway. Cod liver oil is a MUCH better supplement. I would absolutely replace the flax oil with cod liver oil.

 

[Frosty]

Oh, and add 3-6 whole eggs a day.

 

[Sleazy]

Wouldnt bumping up all this fat add alot to the cals also? Just want to make sure I don't go overboard cause I don't want to be putting on the lbs, just pretty maintaining/gaining lean muscle as I shed some extra flab (hard to do I know).

Thanks for all the advice though frosty, I know I have to keep fats up for test just wasn't sure what a good amoutn would be.

 

[Frosty]

You can always lower the carbs a little, but your calories seem pretty low unless you just sit around all day.

Honestly, I recommend the Metabolic Diet. This is where you eat 5% calories from carbs for the first 4 weeks. Then you gradually increase carbs 5% each week until you feel good (or 10% if you feel really bad).

This way you establish the minimum carbs you need, and not only is it the healthiest way, but it's also the way to lose fat the best.

It's also the only way to find the right amount of cabrs YOUR body needs. Otherwise it's a shot in the dark.

At 20% bodfyfat you could definitely lose fat and gain muscle at the same time. Doing the 4 week low carb thing could help you drop a lot of fat without losing much muscle given your bodyfat. Once you get to a lower bodyfat eating the proper amount of carbs becomes even more important to maintain muscle mass while losing fat.

 

[G2]

This is where you eat 5% calories from carbs for the first 4 weeks. Then you gradually increase carbs 5% each week until you feel good (or 10% if you feel really bad).

Isnt this also known at the anabolic diet?

 

[Frosty]

Isnt this also known at the anabolic diet?

No, the anabolic diet is 5% calories from carbs during the week and then a carbup on the weekend. The metabolic diet starts off with 5% calories from carbs for 4 weeks, then you gradually increase the amount of carbs per week until you feel optimal. This could be at 10% carbs, or 60% carbs....everyone is different and it's up to you to find out what your body needs.

 

[budrau]

Get yourself some Udo's Oil ( Dr. Udo's Blend Oil) from like Whole Foods Store. It is much better for you than the flax oil and the taste is WAY BETTER; you will throw that nasty tasting flax oil away!!! Take it 3 or 4 tbsp a day. Also; for your post workout shake, you are supposed to have your carb intake at a 2:1 ratio to your protein intake. You have it backwards. So, you should really up the Dextrose grams to around 85grams if your protein shake is 43grams. For variety, you could substitute a can of no salt added mixed veggies for your rice on a meal or so.

 

[Frosty]

Get yourself some Udo's Oil ( Dr. Udo's Blend Oil) from like Whole Foods Store. It is much better for you than the flax oil and the taste is WAY BETTER; you will throw that nasty tasting flax oil away!!! Take it 3 or 4 tbsp a day. Also; for your post workout shake, you are supposed to have your carb intake at a 2:1 ratio to your protein intake. You have it backwards. So, you should really up the Dextrose grams to around 85grams if your protein shake is 43grams. For variety, you could substitute a can of no salt added mixed veggies for your rice on a meal or so.

I think cod liver oil is much better than Udo's oil. Cod liver oil has lots of EPA and DHA and is also a concentrated sources of vitamins A and D.