Can I do anything diffrent / better?

[Chunky Martin]

I' am 29 years old, 6'6 and weigh 275 pounds my bf is 20%. I have been training 4on 1off for the passed 5 months. (This is the second time in my life that I have hit the gym hard) When I started working out I weighed 262 and bf was easily 25%. My goal is to lose BF and gain another 10 pounds. This is what I have been eating:

9: am
1/2-cup oatmeal (10g protein)
4 scoops of GNC Whey protein (80g protein)

10:30 am
Sometimes I have a MRP MYOPLEX (50% protein)
Or, just eat lot's of fruit like 3 peaches and an apple something like that.

12:30 noon
8 oz of Chicken (40g protein)
1 sweet potato (?)

3:30 (pre-workout)
I drink 1/2 of my creatin and glutamine and also take any supplement........

5:30 (post workout)
I drink the other half of my creatin and Glut and:
4 scoops of GNC Whey protein (80g protein)

7:30 pm
8 oz of Chicken (40g protein)
1 sweet potato ( ? )


10:00 pm
1/2 cup oatmeal (10g protein)

What can I do to lose fat and gain weight at the same time?

If you need more info I can provide; this is my first post and I do not know if I have given enough info.

Thank you, Chunky Martin

 

[Babyfaced Assassin]

if you're cutting the i'd skip the fruit at 10.30 pm and go with some whey protein and maybe some good fats like flax or fish oils
or natural pb

creatine's not gonna help much if you're trying to lose weight and eating less cals IMO

I wouldnt eat oatmeal at 10pm if im trying to cut, i'd stop eating carbs personally after 6pm but since you are having a second post workout meal at 7.30 it's probably more acceptable but maybe sub the sweet potato for brocolli, green beans and spinach all steamed.

Instead of oats at 10pm have another protein shake mixed with good fats. An idea if u can handle milk is ff cottage cheese whey a scoop of whey and some flax oil

also you're having like 90g of protein at 9am... i dunno how much of that will be used that's an awful lot

 

[Babyfaced Assassin]

oops i just noticed u were trying to bulk up

my bad

trying to lose bodyfat and bulk up will be hard just stick to clean carbs
seperate carbs and fats and i dont think you're getting enough healthy fats in ur diet

like i said above, have some P+F meals like Protein + flax or salmon with salad.

 

[Chunky Martin]

Thanks for the response, Babyfaced Assassin.

I have never used flaxseed oil. How much of it should I mix in with my Whey; also, how often? What are the benies?

"Instead of oats at 10pm have another protein shake mixed with good fats? An idea if u can handle milk is ff cottage cheese whey a scoop of whey and some flax oil "

I like the idea above; but, I do not know what you mean by "ff cottage cheese whey"? (Sorry for my ignorance)

 

[Babyfaced Assassin]

well i think for your weight 2 tbsps per day should cut it and have another p+f meal with fish oils to get your EPA and DHAs

they will provide cardiovascular health and are goodfor skin health and will even help you lose some fat!

FF Cottage cheese i mean fat free but it's p+f so it doesnt have to be totally fat free which might be a good thing cos i notice the fat free ones usually have a gram or 2 more carbs per serving

 

[overhead]

If you are trying to bulk I would add some carbs with the post workout meal.

 

[Chunky Martin]

Overhead,

I'am trying to bulk and shed some fat at the same time.

Chunky

 

[ProteinFiend]

you still want some carbs after your workout with little to no fats and a shake

 

[lamp24]

its almost impossible to lose bodyfat and gain muscle at the same time as your need to be deficient in calories to lose fat and have to be more than maintenance to gain....

 

[mr. sparkle]

If you're trying to lose fat while you gain muscle you're going to have to schedule your meals in a more goal-oriented manner.

Get rid of the fruit at 10:30am (like Babyfaced said). I would use that as a protein+fat meal and get some good EFA's in there. It seems like your diet is lacking a good deal of fat, which is really necessary no matter what kind of diet you're on.

If you want to lose fat you must be careful of how many carbs you're putting into your body. I would also change your 10pm meal of just oatmeal to a P+F meal. Eating carbs alone is a bad move for cutting, and a P+F will help you stay anabolic overnight.

Babyfaced Assasin really knows what he's talking about!! Don't worry about adding some fat to your diet...it will actually help you lose body fat you have now. Just make sure they're good fats like flax, fish oil, or olive oil.