Tammy,
Wow, you want to lose weight? Eat protein with every meal, limit your carbs to around your training, make sure that on days off you back down your carbs by half, and don't worry about fat because I'm guessing you get enough.
Calorie burn: 200-300 kcals.
I know you are trying to be super scientific with this, and I can appreciate that... but at the end of the day, follow the simple guide of higher protein, vary carbs around training and off days, and take in good fats. And, of course, EAT CLEAN!
- Jeremy Frey
Hey guys, I have a question about body composition. I'm working towards my goal weight of 200 pounds at 12% body fat. I'm at 191 pounds but hovering in the high teens in body fat percentage. What would you suggest as far as the best path to my goal? Continue to add mass up to a certain number and then diet down? Try to recomp now? Lean out now and then gain again? This is my first foray into 200+ pounds after training for several years now. Thank for your time and any help you can give. - Cory
Hey Cory,
I am not a dietician, but here's what I can tell you from my own practical experience. When my goal is to lean-out and keep gaining mass, I do the following:
- Carbs—fruits, bananas (especially), white sticky rice, sweet potatoes—before and after the workout PLUS protein (either a scoop of whey or some sort of lean protein or non-fat dairy)
- Then, before and after that workout window, stick to copious amounts of veggies + lean protein + healthy fats
- Aim to be in a slight caloric surplus (if you're someone who counts calories) or just eat based off feel, and keep your food choices clean and fresh
I can also say that keeping the nonfat dairy consumption high has always helped me lean-out and gain muscle. However, there are a lot of ways to accomplish your goal. If this doesn't seem like it would work for you, look into carb-backloading or John Meadow's mountain dog diet.
Let me know how it goes!
Just what works for me,
Jennifer Petrosino
