Allowing More Carbs

Diet and Nutrition
1

Hi all,

   I've been on a fat loss phase for around 2 months and I've lost around 10lbs and look a lot leaner but still there's some flab around on my stomach that I would really want to lose whilst gaining some muscle. I've been on a low carb diet and had been eating around 4-5 meals a day before.

I’ve found a job and will be working for around a month before I go back to school… I’m thinking of introducing more carbs back into my diet so the food choice can be larger and it will be more convenient to bring to work since I will be working around 10-11 hours a day.

I’ve read TC’s ‘Chanko diet’ article.

http://www.T-Nation.com/readTopic.do?id=461534

I’m around 168lbs now at around 5’10" (I want to build up to around 190-200lbs) but want to lose the flab first and slowly build up without gaining much fat, I would rather do that than to gain muscle and fat and then cut… although this will take much longer…

So here’s my meal plan based on TC’s article…

I am Chinese, and after trying a more Western approach to losing fat, I have found that it worked pretty well but I was constantly hungry and didn’t feel like I’ve eaten at all (psychological hunger…) so I’ve decided to put some rice back in, be it white rice or brown rice but in small proportions (1-2 cups for each meal with rice)

Meal 1: 7:30

14-16 ounces of water
1 cup of rice
3 ounces of corn
Chicken Breast (4 ounces)
Fruit and Vegetables- Apple and Lettuce with one tea spoon of olive oil on vegetable

Meal 2: 10:45

14-16 ounces of water
One scoop of Whey Isolate (24 grams of protein)
A Banana
(All mixed together in shake)

Meal 3: 1:25

14-16 ounces of water
1 cup of rice
3 ounces of corn
Salmon Fish (4-6 ounces)
Fruit- Green Apple and lettuce/broccoli with 1 teaspoon of olive oil on vegetable.

Meal 4: Post Workout Meal (5:00-6:00)

14-16 ounces of water
One scoop of Whey Isolate (24 grams of protein)
(All mixed together in shake)
Protein source- Tuna etc to fill in remaining protein needs

Meal 5: 8:00

“Sensible dinner”

Meal 6 (Possibly): 10:00

14-16 ounces of water
One scoop of Whey Isolate (24 grams of protein)
A Banana (possibly)
(All mixed together in shake)

Is this eating plan alright? My goals are basically to gain muscle whilst losing fat (especially the flab on my stomach)…

2

You may want to look at some of the more recent diets posted around here like T-Dawg 2.0. But, since you’ve been cutting for so long I’d say you should come back up to maintenance for a little before dieting again.

Try to estimate your maintenance calories (using one of those calculators around the internet search for BMR calculator). Then add around 10%. Get on a good lifting program and add to aim 1-1.5 pounds per week. If its too much drop the calories a little.

Trying to “build muscle whilst losing fat” is pretty damn hard to do without AAS so it’s kind of worthless to try, just put on some quality muscle and cut when you’ve gained some weight. If you ever feel like you’re putting on too much fat you can cut.