help me lose weight! (but gain muscle mass)

  • Posted by a hidden member.
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    May 02, 2013 11:41 PM GMT
    Hey, as the topic says, I wanna lose fat (belly - cheeks) and gain muscle mass (arms, chest and legs).

    Basically, my diet is like this :

    - Breakfast : oatmeal + soy milk + orange juice

    - Snack : hummus + fruits

    - Lunch : 3 fried eggs + veggies

    - Protein shake after work out

    - Dinner : chicken or fish + veggies

    And I work out 4 x (Mo-Tu-Th-Fr) a week with 15 min cardio after each work out and on Sunday 30 min of swimming ...

    I'm wondering if I'm not eating enough or doing enough cardio...?

    thanksssss


    ps : i know that maybe this topic would be better in the "lose weight" forum but there are like 2 people present over there
  • Posted by a hidden member.
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    May 02, 2013 11:48 PM GMT
    I'm far from being an expert on the subject. For starters, have you counted up how many calories this is? It's seems a little carb/sugar heavy, unless you have a higher metabolism. Consider replacing something in your breakfast with a higher source of protein. Soy milk doesn't have very much.

    You might need to provide more specifics on your workout if you want any real feedback. What do you do those 4 days a week? I currently do strength training M/T/Th/F and cardio W/S. I'm following the RealJock Complete Strength 12-Week Workout Program.
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    May 02, 2013 11:57 PM GMT
    DudeInNOVA saidI'm far from being an expert on the subject. For starters, have you counted up how many calories this is? It's seems a little carb/sugar heavy, unless you have a higher metabolism. Consider replacing something in your breakfast with a higher source of protein. Soy milk doesn't have very much.

    You might need to provide more specifics on your workout if you want any real feedback. What do you do those 4 days a week? I currently do strength training M/T/Th/F and cardio W/S. I'm following the RealJock Complete Strength 12-Week Workout Program.


    why do you say its carb / sugar heavy?
    there's no bread, rice, pasta etc and the only sugar is the fructose from the fruits
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    May 03, 2013 12:08 AM GMT
    Davidolce saidwhy do you say its carb / sugar heavy?
    there's no bread, rice, pasta etc and the only sugar is the fructose from the fruits

    I'm guessing a bit because you didn't say what your portion sizes were. Are you putting anything on your oatmeal? Soy milk is sweetened with sugar. There's a light brand sweetened partially with Stevia. Juice has a lot of sugar. You'd be better off eating an orange. Hummus has some carbs, though I'm not sure how much. How much fruit are you eating for a snack?

    How much and what kinds of veggies are you eating? Some veggies have very few calories. If you're eating chicken + veggies as your meal, you actually might not be getting enough calories for that meal. That'll slow down your muscle gains, and might even prevent you from losing fat.
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    May 03, 2013 12:13 AM GMT
    after looking at your shirtless pic, I don't I have anything that I could add. you seem to be doing quite fine. however I do have a suggestion, switch from to soy to almond milk..

    http://www.livestrong.com/article/518337-why-is-soy-milk-bad-for-men/



    decreased penile function icon_surprised.gif

  • Posted by a hidden member.
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    May 03, 2013 12:45 AM GMT
    DudeInNOVA said
    Davidolce saidwhy do you say its carb / sugar heavy?
    there's no bread, rice, pasta etc and the only sugar is the fructose from the fruits

    I'm guessing a bit because you didn't say what your portion sizes were. Are you putting anything on your oatmeal? Soy milk is sweetened with sugar. There's a light brand sweetened partially with Stevia. Juice has a lot of sugar. You'd be better off eating an orange. Hummus has some carbs, though I'm not sure how much. How much fruit are you eating for a snack?

    How much and what kinds of veggies are you eating? Some veggies have very few calories. If you're eating chicken + veggies as your meal, you actually might not be getting enough calories for that meal. That'll slow down your muscle gains, and might even prevent you from losing fat.


    The veggies are usually carrots, peas, avocados, chickpeas or lentils
  • AMoonHawk

    Posts: 11406

    May 03, 2013 12:55 AM GMT
    dudewithabeard saidafter looking at your shirtless pic, I don't I have anything that I could add. you seem to be doing quite fine. however I do have a suggestion, switch from to soy to almond milk..

    http://www.livestrong.com/article/518337-why-is-soy-milk-bad-for-men/



    decreased penile function icon_surprised.gif


    soy is also fatty on men .. gives them breast ... same with yogurt ... what might be good for women's diets ... is not so good for men ... for instance coffee bad for women but good for men
  • AMoonHawk

    Posts: 11406

    May 03, 2013 12:57 AM GMT
    Davidolce said

    The veggies are usually carrots, peas, avocados, chickpeas or lentils

    You might want to take it easy on the avocados, those can be fattening
  • Posted by a hidden member.
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    May 03, 2013 1:05 AM GMT
    Davidolce saidThe veggies are usually carrots, peas, avocados, chickpeas or lentils

    Carrots and peas are good. Avocados are fairly high in fat, but it's a good kind of fat. Eat those very moderately. Chickpeas and lentils are both high in calories, but they have a lot of good fiber and other nutrition. I'd encourage you to start counting your calories to get a better idea of what you're eating. It's a pain, but it's worth the effort.

    The studies are mixed on soy for men. Some show good effects. Some show bad effects. There are plenty of muscular men who use soy as a source of protein. They aren't growing breasts or having any noticeable side effects, but it's difficult to tell what happens over a long period of time. Go easy on the soy for now, and realize that it's in a lot of the food you may be eating.
  • calibro

    Posts: 8888

    May 03, 2013 12:41 PM GMT
    and what, pray tell, do you think i'm supposed to do as opposed to you doing your own research?
  • iErik

    Posts: 54

    May 03, 2013 12:50 PM GMT
    Looking at your pictures, what fat are you talking about? You don't seem to have much fat mass at all. You look like you're in around 6-7% body fat, if that. I would concentrate more on just lifting heavier weights.

    If anything, swap out the orange juice for a protein shake. If you're going to drink your calories, at least have some protein in it, instead of 26g of sugar per average cup of orange juice.
  • Posted by a hidden member.
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    May 03, 2013 1:02 PM GMT
    Davidolce said
    DudeInNOVA said
    Davidolce saidwhy do you say its carb / sugar heavy?
    there's no bread, rice, pasta etc and the only sugar is the fructose from the fruits

    I'm guessing a bit because you didn't say what your portion sizes were. Are you putting anything on your oatmeal? Soy milk is sweetened with sugar. There's a light brand sweetened partially with Stevia. Juice has a lot of sugar. You'd be better off eating an orange. Hummus has some carbs, though I'm not sure how much. How much fruit are you eating for a snack?

    How much and what kinds of veggies are you eating? Some veggies have very few calories. If you're eating chicken + veggies as your meal, you actually might not be getting enough calories for that meal. That'll slow down your muscle gains, and might even prevent you from losing fat.


    The veggies are usually carrots, peas, avocados, chickpeas or lentils


    Carrots, peas, chickpeas and lentils also have a lot of hidden carbs.

    I suggest getting app to track your calories/macros for a while. To me, it sounds like you actually might not be consuming enough calories, counterintuitive as that sounds. Use one of the online calculators to figure out your total daily energy expenditure, figure out whether you want to eat at a deficit or surplus, and what your desired macros are based on your diet theory, and adjust accordingly. A leangains-IF type approach might work for you to lose fat, gain mass at the same time, which BTW is really hard to do.

    Basically, what calibro said. Do some research.
  • gwuinsf

    Posts: 525

    May 03, 2013 4:50 PM GMT
    Davidolce said
    DudeInNOVA saidI'm far from being an expert on the subject. For starters, have you counted up how many calories this is? It's seems a little carb/sugar heavy, unless you have a higher metabolism. Consider replacing something in your breakfast with a higher source of protein. Soy milk doesn't have very much.

    You might need to provide more specifics on your workout if you want any real feedback. What do you do those 4 days a week? I currently do strength training M/T/Th/F and cardio W/S. I'm following the RealJock Complete Strength 12-Week Workout Program.


    why do you say its carb / sugar heavy?
    there's no bread, rice, pasta etc and the only sugar is the fructose from the fruits


    If you are trying to lean out, you shouldn't be consuming any sugar, especially fructose. Fructose can only be broken down in the liver. If your liver glycogen is full then your body will preferentially convert it to fat.

    Use a site like myfitnesspal.com to track your food. To me it looks like your macros are all off. I'm not even sure there's enough calories there for you to gain muscle mass.
  • Posted by a hidden member.
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    May 03, 2013 5:43 PM GMT
    gwuinsf said
    Davidolce said
    DudeInNOVA saidI'm far from being an expert on the subject. For starters, have you counted up how many calories this is? It's seems a little carb/sugar heavy, unless you have a higher metabolism. Consider replacing something in your breakfast with a higher source of protein. Soy milk doesn't have very much.

    You might need to provide more specifics on your workout if you want any real feedback. What do you do those 4 days a week? I currently do strength training M/T/Th/F and cardio W/S. I'm following the RealJock Complete Strength 12-Week Workout Program.


    why do you say its carb / sugar heavy?
    there's no bread, rice, pasta etc and the only sugar is the fructose from the fruits


    If you are trying to lean out, you shouldn't be consuming any sugar, especially fructose. Fructose can only be broken down in the liver. If your liver glycogen is full then your body will preferentially convert it to fat.

    Use a site like myfitnesspal.com to track your food. To me it looks like your macros are all off. I'm not even sure there's enough calories there for you to gain muscle mass.


    so i'm not allowed to eat fruit? don't you die without fruit? lol
    and what's macros?
  • Posted by a hidden member.
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    May 03, 2013 5:44 PM GMT
    Macros are fat/carbs/protein. As in "macronutrients."
  • tuffguyndc

    Posts: 4437

    May 03, 2013 6:05 PM GMT
    i have two questions for you. one how much sleep are you getting? two, how many calories are you consuming on a daily basis?
    also be careful with hummus its not too bad but consuming a lot of it is a bad thing.
  • gwuinsf

    Posts: 525

    May 03, 2013 6:35 PM GMT
    Davidolce saidso i'm not allowed to eat fruit? don't you die without fruit? lol
    and what's macros?


    Eat whatever you'd like but fruit is counter to what you said your goals are. If you must eat fruit, stick to berries which have less sugar.

    If you don't know what macros are then using a food tracking site is going to be even more beneficial to you.
  • Posted by a hidden member.
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    May 03, 2013 6:58 PM GMT
    You are eating way too FEW calories to make any real gains.

    Sugar is just fine, especially post workout. It will enhance your training ability because of reload, and provoking an insulin response which will help to shuttle nutrition where you want it.

    I have a busy day today, and I am not taking time to do a diet plan, but, you will not meet with success on your current plan.

    Read about this on sites like bodybuilding.com.

    Muscle weighs more than fat, so understand, you need to GAIN weight to add muscle. You're already thin as a rail. No need to lose weight, anyway. Now, I didn't say you can't get leaner and lose fat, but, I did say that you're not eating nearly enough; sugar is fine (especially post workout, but don't down 4 Snickers a day); if you want more muscle your weight needs to go above given that you are so skinny now.
  • tuffguyndc

    Posts: 4437

    May 03, 2013 7:00 PM GMT
    people kill me about saying do not eat fruit. fruit is great for you. like any thing you eat. if you eat too much of it is can be bad for you. there is nothing wrong with eating fruit. i eat fruit and i have no problems shredding fat. fruit is beneficial because it has antioxidants, enzymes that breakdown the sugar so it can be processed by the body. the only thing i will say stay away from is the juice and soy milk. try eating egg whites and fruit for breakfast instead of oatmeal. use hemp milk or almond milk instead of soy. eat fresh fruit instead of juice