Is my meal & workout plan suitable for losing fat and gaining muscles?
The below list is not exactly how I usually eat but approximately correct. Furthermore, I've used calories calculator to check their calories just to help you give me better recommendation. In addition, I've included my body detail below.
It is how I ate today, and I generally eat like this everyday.
Breakfast
Chicken breast, 2 big pieces: 300
Brown Rice, 1 cup : 220
some vegies: 20
Lunch
Low Fat Greek Yogurt: 80
Chicken breast, 2 big pieces: 300
Instant Noodles, 1/2 package: 200
Dinner
Brown Rice: 220
Garden Vegie Soup: 80
Snacks:
Whey protein, 1 scoop: 100kcal
Mandarine, large: 80 kcal
conclusion
cals: 1500 +- 100
protein: 188g
carb: not sure.
Body detail
weight: 74KG
height: 177cm
workouts (4 days a week)
weight lifting: 1.5 hour
cardio: 0.5 hour (stepper)
Am I eating correctly? I want to lose weight (also gain muscles) but it seems like I'm gaining weight and I'm not sure whether I am gaining muscles or not. By the way, it's been only a week since I have started eating this way and working out. Are there any manipulation done in my meal or workout plan? Do I need to eat more calories than this?
(1)1 Comments
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Well it seems like you already answered your own question. You're gaining weight so that's good, so the obvious question is are you gaining fat? if yes cut down a little if not then see how it goes over the next couple of weeks.
I would advise buying Franco Columbu Body building nutrition or Winning Bodybuilding, they have all you need to know about eating right.
Here's a sample diet from his book for non-competitive bodybuilder training 1-2 hours, 3-6 times per week.
Breakfast:
3 eggs
1 slice bread
1 serving fruit
Water / coffee
Lunch:
1/2 Chicken
1 baked potato
1 slice bread
1 glass beer
OR
Steak
Small serving of spaghetti
Small glass of wine
OR
Chicken
Brown Rice
Vegetables
1 Slice Bread
1 Glass of beer
Snacks
Fruit, nuts, seeds
Dinner
Fish
Vegetables
Large Salad
glass of water
Tip: don't eat carbs late on because less food gets absorbed later in the day
Only you can know what's right for you as we are all very different but it's a good starting point, I can't stress enough though if you're serious buy a book written by a pro.
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