Diet plan for muscle gain and weight loss?!
Question: im 19, 6ft tall and i weigh 185 lb i want to lose some weight, but get a big upper body at the same time, my arms are getting quite big same as my neck and sholders, but i still need to lose my belly and get flatter pecs as mine are flabby, any diet sugestions to lose weight and gain muscle?
Answers: im 19, 6ft tall and i weigh 185 lb i want to lose some weight, but get a big upper body at the same time, my arms are getting quite big same as my neck and sholders, but i still need to lose my belly and get flatter pecs as mine are flabby, any diet sugestions to lose weight and gain muscle?
Hi, there!
Congratulations on deciding to improve this important area of your life!
Take the big picture: determine to develop a program of exercising and eating well that will enable you to flourish physically for the rest of your life.
You might wish to consult with your physician before making any significant changes to your exercise program.
With respect to exercise, the best protocol is a combination of strength training and cardio. Here is a good way to proceed.
Do strength training twice a week. Concentrate on the basic compound exercises, namely, squats, deadlifts, presses, rows, dips, and chins. Use as much weight as you can handle with perfect exercise technique.
If you don't know what perfect exercise technique is, I suggest Stuart McRobert's "Build Muscle Lose Fat Look Great," which will be available in your library or bookstore.
At the bottom of this reply, I have added a link to a free Internet resource that will give you the in-depth information about strength training, cardio, and diets for exercise and weight loss.
With respect to cardio, on three or four days of the week when you are not doing strength training, go for a brisk walk. Over the next few weeks, walk a bit farther each time until you are walking 4 miles.
Then, gradually, increase your pace until you are walking that distance in just under one hour. So, three or four times weekly, walk 4 miles in under 1 hour.
(If you eventually want to add in some intense cardio, then you can do two 3-to-5 minute sessions weekly of interval training or GXP. If you do, this combination of strength training, mild cardio, and intense cardio will get you feeling on top of the world!)
This combination will give you lots of fat burning! The cardio will burn calories during and immediately after exercising. In addition, the strength training will build lean muscle mass, which is a METABOLIC FURNACE that burns extra calories 24 hours a day!
To get the maximum benefits from your exercising, teach yourself how to eat well.
Rather than eating three normal size meals per day, eat 5 or 6 smaller ones. Therefore, eat about every 3 waking hours. Eat at least 15 grams of quality protein, from natural sources, at each meal.
Eating 5 or six meals that contain complete proteins will help to boost your metabolism and it will help to CURB FOOD CRAVINGS.
It's also very important to reduce or eliminate all processed (refined) carbohydrates.
Also, until you reach your desired percentage of body fat, keep your carb intake under 70 grams daily. Get those carbs from natural sources such as organic vegetables and fruits.
Eliminate all products made from grains (such as rice, wheat, and corn). This means cutting out all breads, pastas, rolls, buns, tacos, and chips. Reduce all sources of sugar including high fructose corn syrup. Eliminate potatoes, too.
If you follow this program even just for a month or two, you'll be delighted with your results.
I hope this information helps.
All my best wishes
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