I'd like to lose fat but still gain strength. info inside

[Inkelis]

The title says it all. I'd love to lose body fat and lean up. Doing all this while still gaining strength and adding numbers to the squat and bench. here is all of my info. This will be done natural.

Age- 21
Height 5'10"
Weight-182
BMR- 1949.3
TDEE-2680

Here is the meals for one day that i have put together----

CALS/FAT/CARBS/PROT

Meal 1
1 cup of egg whites- 84/.3/1.2/17.7
.5 cup of oatmeal- 150/3/27/5

Meal 2
8oz Chicken- 538/30/0/61.4
2 tblspoon flax- 240/27.2/0/0

Meal 3
1 cup broccoli- 30/.3/5.8/2.5
8oz Chicken- 538/30.6/0/61.4

Post workout
Protein recovery- 220/3/36/12

Meal 4
1 cup Broccoli - 30/.3/5.8/2.5
.5 cup brown rice- 85/2/15/1.8
8oz chicken- 538/30.6/0/61.4

Late night
Protein shake - 136/3.1/16.7/10.5

TOTAL- 2,588 Calories/ 130.9 Fat/ 107.6 Carbs/ 236.2 Protein


This seems like an awful lot of food to me. i'd be pretty happy if i could eat less. Anways, just to reiterate, i'd like to cut fat but not at the expense of losing strength.

Ok, i'm going shopping. Let me know what you guys think about this diet plan. What can i expect? How could i optimize? I pretty much tried to mimic the sticky thread originally from Rambo.

 

[Dleato]

The title says it all. I'd love to lose body fat and lean up. Doing all this while still gaining strength and adding numbers to the squat and bench. here is all of my info. This will be done natural.

Age- 21
Height 5'10"
Weight-182
BMR- 1949.3
TDEE-2680

Here is the meals for one day that i have put together----

CALS/FAT/CARBS/PROT

Meal 1
1 cup of egg whites- 84/.3/1.2/17.7
.5 cup of oatmeal- 150/3/27/5

Meal 2
8oz Chicken- 538/30/0/61.4
2 tblspoon flax- 240/27.2/0/0

Meal 3
1 cup broccoli- 30/.3/5.8/2.5
8oz Chicken- 538/30.6/0/61.4

Post workout
Protein recovery- 220/3/36/12

Meal 4
1 cup Broccoli - 30/.3/5.8/2.5
.5 cup brown rice- 85/2/15/1.8
8oz chicken- 538/30.6/0/61.4

Late night
Protein shake - 136/3.1/16.7/10.5

TOTAL- 2,588 Calories/ 130.9 Fat/ 107.6 Carbs/ 236.2 Protein


This seems like an awful lot of food to me. i'd be pretty happy if i could eat less. Anways, just to reiterate, i'd like to cut fat but not at the expense of losing strength.

Ok, i'm going shopping. Let me know what you guys think about this diet plan. What can i expect? How could i optimize? I pretty much tried to mimic the sticky thread originally from Rambo.

what is your bf%?

One fact you must relise is,lean gaining is a very slow process.As for cutting i think your diet is ok,you could move the brown rice up to your second meal of the day and introduce some kind of quick fix liquid carbohydrate drink post workout when your insulin sensitivity is at a high and very receptive to nutrition uptake,there having your carbs used almost straight away.Now for the part in increasing strength,This is the part where your not eating enough.Dont think by cutting out all your carbs and replacing every meal with just protein is the idea,this is exactly what i use to do.By doing this protein is going to convert to carbs by gluconeogenisis if the body is in desprite need of fuel.This is a classic way of reaching fatigue,It's ok for a short peroid of time,but long term can have your body in shutdown mode.So keep your muscle food for muscle and fuel food for fuel.One way which i think is a great method is,the days you dont train run your fuel source of fat from almonds,flax seeds,advocado's,natural yogurt,all natty peanut butter,olive oil etc etc etc..i could go on and on.
On your workout days,keep your carbs no higher than-for your stats ~60g per day.You can tweak your intake by judging what your body needs,if your sore,increase your protein,if your running low,increase fats or on WO days,carbs.
In addition to strength,you have an avantage at your age-SATURATED FAT.
When your young your lipoproteins dont effect you as badly as much as when we get into our older age.21-your endocrine system should be flat out,so theres no point eliminating cholesterole when thats the ingrediant to feeding our hormones and raising that natural testosterone-the building block for muscle!!!
Also,depending on your training routine,if your not currently pyrimid setting,thats one way of workout i'd suggest to help increase strength.Make sure your doing heavy squats and deadlifts and pushing to the limit on every set.
One last thing,cardio training before breakfast is an all time winner for reducing body fat.Your body is still in fat burning mode 20 minutes after cardio so have your breakfast half an hour after cardio.

GOOD LUCK!

 

[Inkelis]

Hey thanks for the feedback. I have not had my BF% taken in a few months, but i'd suspect it's around 16%.

 

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