Seeking diet advice for Muscle Gain & Fat Loss

snaapz

I have been a member for about 8 years. I usually keep it simple with low carb, 1450-1650 cals per day, and toss in some cardio and the weight disappears.

I have been strength training since August and have made muscle gains and have been increasing weights.

I am new to strength training/building muscle and would greatly appreciate some tips on what a diet looks like for feeding your muscles but still slimming down (I still have man boobs and a flabby gut).

I see articles that say to consume 2,500 3,000 calories made up of lean meats, fruit/veg, and starchy carbs; but this terrifies me as it's way more food than what I generally eat to lose weight. Ideally I'd like to stick to a low cal low carb diet and simply supplement with 2-3 protein shakes a day and more meat..?

I am 207lbs, 5'11, sedentary desk job; workout 3 times a week with each session lasting 1 hr.

PAV8888

The higher numbers you're looking at are probably suggested for maximum muscle growth while eating at maintenance or surplus.

You should probably aim to lose up to 1lb a week (-500) and accept as excellent results in the 0.5lb and up to 1lb a week lost on average. With weight trend, not just high and low values, being used to determine weight level.

Your preferred method of eating to create a deficit is up to you.

Low carb has some extra weight loss in the beginning related to glycogen depletion, and that weight returns on resumption of normal levels of carb intake. It is water weight, not fat. So not long term relevant; just something to be aware off and account for.

Make sure you're using a good and established program to maximize the benefit of your efforts.

Cheers!

Unknown

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