Nutrition for fat loss/lean muscle increase

weezykid

Hi all,

So after losing about a stone now I am at the stage where I don't really care if i lose weight on the scales. My aim is to increase muscle mass and shift fat.

So Im currently aiming intake wise of 40% protein, 40% carbs and 20% fat (which im doing poorly at at the moment so any advice here would be great, my diary is open) the carbs are high as I'm running a marathon next month as well so going for a high energy diet rather than just high protein.

Calorie wise through experimentation when i ate less (aiming for 1lb loss a week) I lost muscle mainly and when I ate over my calorie allowance i lost fat and gained muscle. So am i right here that I should be eating for weight maintenance?

Exercise wise I'm doing 30 day shred every day and I'm doing my marathon training 3x a week

Sorry this is long and a bit waffly but any help here on what I should be doing would be great!

Thanks x

EuroDriver12

for proper muscle gain.. especially if u ur a marathon runner you need to be in a calorie surplus... atleast 200+cals..

weezykid

Thanks for the tip. I'm struggling to eat more as it is so not sure I could get 200+ so I think it will be a gradual uptake in calories.

Any tips from anyone on how try hit their protein intake targets would be great as I either take too much carbs or fat as a result

yarwell

Switch to bacon and egg for breakfast ?

Not sure where the protein target comes from, but a carby breakfast isn't going to help you hit target.

Add another shake or two - they're protein and not much else.

Switch to the lower fat versions of the yoghurt so the fat intake isn't so high but the protein's the same.

liftingheavy

I have a protein shake. Lots of protein, very little sugar, 15g of carbs for 1 scoop. I have definately noticed a difference in my definition since starting protein shakes

weezykid

Switch to bacon and egg for breakfast ?

Not sure where the protein target comes from, but a carby breakfast isn't going to help you hit target.

Add another shake or two - they're protein and not much else.

Switch to the lower fat versions of the yoghurt so the fat intake isn't so high but the protein's the same.

I took the target percentages from the P90x manual.

Would the bacon not be fatty? I found oatabix and greek yogurt worked well as a filling breakfast (I have problems with snacking far too much) but you are right about low fat yogurt and funny enough I got a low fat version this morning to use.

I also had an additional shake today which I may start making as a breakfast thing

weezykid

I have a protein shake. Lots of protein, very little sugar, 15g of carbs for 1 scoop. I have definately noticed a difference in my definition since starting protein shakes

I agree I've been having one as a post workout drink for the past couple of weeks and has really changed my shape. I am planning to add a breakfast shake as well to this so I get extra protein