Diet Plan For Weight Loss And Muscle Gain Male

Current weight 160 lb. Want equal parts muscle gain and fat loss. Then for 36 hours you carb up.

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40 protein 35 fat 25 carbs.

Diet plan for weight loss and muscle gain male. If that doesn t stimulate weight loss juge s second line of defense is to cut carbs slightly. In this post i want to show you how to design the best diet to lose weight and gain muscle. Target weight 160 lb.

After 28 days the higher protein group experienced about 2 3 pounds of muscle gain and about 10 5 pounds of weight loss. Then it should come as no surprise that your diet is going to be fairly evenly spread out across all macros. Building an isoisocaloric aka balanced macronutrient split.

The lower protein group retained their muscle mass and lost. The high protein high fat part of the diet is what sparks the increase in blood serum levels. Training hours wk 4 3 strength 1 cardio intensity of effort moderate 12 goal simultaneous fat loss and muscle gain.

Recomp mild muscle gain and progressive fat loss the approach. But before we get started let me ask you a few questions. Eat this low carb diet for two days then insert one higher carb day 150g.

This plan requires that you eat a high protein high fat low carbohydrate diet for 5 and a half days. How often have you heard or read that you have to eat clean to lose weight or eating carbs will make you gain weight or food x will boost metabolism and will make fat loss a breeze. Think of your nutritional plan as the anchor to stabilize all of your other efforts.

On lower days drop to 60 80g a day rather than 100.