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Reload this Page What should I do to cut down?
Diet & Nutrition Tips on eating healthy and eating enough. What and how much you eat can make a huge difference in building muscle & improving performance.


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Default 08-09-2004, 01:01 PM

I am about 178 with 15% body fat. I want to cut increase muscle mass and lose fat. What should I do for my eating habbits?Edited by: NoPainNoGain
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Default 08-09-2004, 01:02 PM

We could help more if you would post your current diet and work-out routine, in detail.

This way we can evaluate what you're currently doing right and/or wrong.
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Default 08-09-2004, 01:04 PM

I workout every Monday, Wednesday, and Friday. I also run aftermy workouts. Right now I am eating the following

Breakfast
1. one or two bowls of cream of wheat
2.protein shake or three or five egg whites with salsa
3. some peanut butter

Lunch
1.Two cartons of skim milk mixed with a protein shake
2.A tuna sandwich or peanut butter sandwich
3.A Banana
4. Yogurt
Then I workout

Dinner
1.Protein shake with skim milk, peanut butter, and some pretzels
2. Chicken breast
3. Some pasta noodles
4. then a can of diced tomoatoes for the sauce

Or I have
1. Skim milk with protein
2. Beef
3. Salad with salsa and mozerrala cheese
4. Apple

But I also something eat some bad junk on these days like some diet pepsi, or cake or cookies. I have some clue on what to eat but I need more help on what to eat to cut down and what not to eat.
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Default 08-10-2004, 04:17 AM

First, I would spread those meals out to five times per day rather than 3. Second, I would increase the protein and decrease the fat. Personally, I would lose the peanut butter all together, it's too high in fat and sugar.
How many calories are you eating per day?
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Default 08-10-2004, 05:19 AM

1900 calories or so. And I will start not eating no more peanut butter and cut down on the fatty foods.
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Default 08-10-2004, 05:20 AM

Definitely, spread out the meals to 5 or 6 per day. Not necessarily more food or calories, smaller meals more frequently.
That alone makes a huge difference.

1900 calories per day might be a bit low. When you workout on a regular basis your body is in a catabolic state, if you don't feed it, it will hold onto the fat and use the muscle as energy. You have to walk a fine line to get lean. It's difficult to keep the muscle and lose the fat simultaneously. Make sure your getting at least 1 gram of protein per pound of body weight. If possible 1 1/2 grams per pound.

You should try to do your cardio on opposite days of your weight lifting also.
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