Gain weight(muscle) but cut down fat

Old 02-25-2015, 06:04 AM
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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  
Old 04-28-2015, 10:55 AM
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Join Date: Jul 2014
Posts: 82

This is real good diet and good result just continue
Ryan.W is offline  
Old 04-28-2015, 01:04 PM
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Join Date: Jan 2010
Posts: 2,221

Do you measure the food that you eat - with measuring utensils? And write down everything that you eat right after you eat it (tracking/logging)?

You also need to know what the calorie limit is for you to lose weight, gain weight, or maintain your weight. That information is linked to your height, weight, and age.

You want to lose weight or maintain your weight (if I understand your goal correctly) while building strength. The strength (muscle) and endurance you can build with exercise but loading on certain macronutrients is only going to load on calories, too. Loading on excess calories will go to fat.

That's my opinion. You could ask your doctor and I'm sure he or she would give a more detailed explanation!

Last edited by Kathy13118; 04-28-2015 at 01:14 PM.
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