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Old 02-25-2015, 06:04 AM   #1 (permalink)
FitDay Member
Join Date: Feb 2015
Posts: 1
Default Gain weight(muscle) but cut down fat


Here is my current body analysis result:
Sex: Male
Age: 33
Height: 164 cm
Weight: 56.7 kg
Fat%: 21.2
Visceral Fat%: 7
Water%: 57.7

My diet:
Breakfast: 1 cup Soy milk+2 whole wheat breads+1 apple
After workout: 1 scoop Muscletech Mass gainer
Lunch: 2 rotis+chicken/green veggies+Dal+Salad
Snack: 4 boiled eggs+1 cup Soy milk
Dinner: 2 rotis+chicken/green veggies+Dal+Salad

On an average, this diet gives me the below grams/calories per day:
Grams Calories
Fat 40 363
Carbs 350 1394
Protein 103 414
Total calories: 2176

My workout plan:
Heavy weight training of one muscle a day for 5 days a week and 10 min of Abs for each of those days. I don't do Cardio.

My problem:
I started with the above diet 2 months back. After the 1st month, I gained 3 kgs of weight but the fat% increased too. After the 2nd month, there was no change in weight and the fat% remained same. My objective is to put on muscle and also reduce fat(specially the visceral fat). Please provide suggestions.

jatin2501 is offline   Reply With Quote

muscle gain, visceral fat

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