Help on a cleaner diet

[GarrisX]

hey, i'm looking to clean up my diet to lean up a bit.

any advice on good ways to get high protein to build muscle but lose or not add any fat?

like what food ideas do you guys have? what types of food should i eat or certain shakes to take?

thanks

 

[CremasterBlaster]

What are your goals?....gaining weight(mass), losing fat?, what do you weigh now, height, approx bf (if you know it)....are you chubby, lean...

 

[MichaelScott]

chicken breast and steak

 

[GarrisX]

my goal is to get a little bigger but mostly lose the fat and lean up..

i'm like 5'11 or 6 ft and i weigh 185 and im pretty lean minus a little fat on my abs and chest..

i can feel my abs but cant see them due to a little layer of fat...and my chest seems to have some fat at the bottom of my pecs

 

[timtim]

hey, i'm looking to clean up my diet to lean up a bit.

any advice on good ways to get high protein to build muscle but lose or not add any fat?

like what food ideas do you guys have? what types of food should i eat or certain shakes to take?

thanks

pretty broad question.

to gain weight: bodyweight x 16 to 20 (depends on how you store fat)
maintenance: bw x 13 to 15
cutting: bw x 10 to 12
these are outlines and should be adjusted per your metabolism. if you gain fat easy, calories will be lower and vice versa if you dont gain fat easily.

keep protein at 1.2 to 1.5 grams per pound of bw
carbs can be cycled
fats depend on what type of carb day it is.

whey shake after training. casein before bed.

 

[CremasterBlaster]

Ok so average......and yeah ^^^^nod to h^^^^ chicken breast and steak are your best friends......

Next question.......answer honestly......how OFTEN do you actually work out....every day, 3 days a week.......just got the membership??...do you do cardio (30 min. minimum at about 80% max heart rate......which incidentally is 220-age........how old are you??)

 

[GarrisX]

i'm 21 and i workout mon-friday and i don't do any cardio