New diet

[Acer]

Breakfast: 6 Whole Eggs Omega 3 Free Range cooked in coconut oil + 1 cup of basmati white Rice

9:45: 1 Whey protein Shake in water(Should i add 1 Teaspoon of EVOO to the shake?)


Lunch: 2 chicken breast + Brocolli + 1 cup of white basmati Rice


3:00: 1 whey protein Shake in water(Should i add 1 Teaspoon of EVOO to the shake?)


Diner: 96% Xtra Lean Ground Beef + Brocolli + 1 cup of white basmati Rice


8:00: 1 whey protein Shake in water(Should i add 1 Teaspoon of EVOO to the shake?)

im 5.11 227 pound.

My goal is to Recomposition and lose fat and gain muscle.Keep in mind i Havent trained in 5 years.I will start to do 15 minutes Empty Stomach Cardio in the morning. And train 3 time per week with PUSH/PULL/LEGS workout.

Thank you

[Praetorian]

Make sure you are getting 45-50g pro with each meal and enough essential fats...15g at least per meal. The amount of carbs you have may be too high to drop significant fat. Six whole eggs would be too much fat in your first meal...i would drop it or 5 and add egg whites to make up the protein difference. You will need to add fats to your protein shakes or the transit time will be too fast. All meals should be balanced so pro + fat and carbs around training. If fat loss stalls then drop some carbs. It will be very tough to gain much muscle being that to lose fat you will have to be in a caloric deficit and building muscle requires a caloric surplus. I would suggest concentrating on getting as lean as possible while maintaining all your muscle...then try to gain mass while remaining fairly lean.
P

[Skailes]

I agree as usual with Praetorian, but I think you can lose the fat and gain some muscle if you do a carb rotation so for one day go very low carb higher EFAs for the fat loss effect and the next day lower the fats and increase the carbs all the while keeping the protein at 2 grams per pound of lean body weight and the over-all cals the same, and this should assist in you making some gains in fat loss and muscle growth. You will probably have to experiment a little on the carb/fat rotation but this will get you started. And you're going to have to train in an appropriate way for both muscle growth as well as fat loss....this will be a slow process but if you stick to it you should be able to make some noticeable changes in your physique over the next 6 months.

[Hosehead]

Make sure you are getting 45-50g pro with each meal and enough essential fats...15g at least per meal. The amount of carbs you have may be too high to drop significant fat. Six whole eggs would be too much fat in your first meal...i would drop it or 5 and add egg whites to make up the protein difference. You will need to add fats to your protein shakes or the transit time will be too fast. All meals should be balanced so pro + fat and carbs around training. If fat loss stalls then drop some carbs. It will be very tough to gain much muscle being that to lose fat you will have to be in a caloric deficit and building muscle requires a caloric surplus. I would suggest concentrating on getting as lean as possible while maintaining all your muscle...then try to gain mass while remaining fairly lean.
P

Do you have a personal preference for adding fats to shakes ?

[Praetorian]

Olive oil when dieting...coconut oil when gaining.
P

[TT Eric]

The same you use to cook your steaks or the MCT ?

Eric

[Delt King]

Olive oil when dieting...coconut oil when gaining.
P

i use more coconut oil when dieting and olive oil while gaining.

[phatkid77]

That's what I was thinkin as per the coconut oil and fat burning properties ala meadows...

150 gm carbs is too much for fat loss??

[Praetorian]

Coconut oil is a medium chain triglyceride and is not stored easily...thus it acts as a quick energy source. I use it off season to gain as I can increase calories without worrying about fat gain.

EFA's such as EVOO, fish oils, and almonds inprove lipid profiles, work as uncoupling agents (in the case of EVOO) reduce inflammation, increase insulin sensitivity, and have a myriad of other health and performance benefits.

And in the case of steak, it is not necessarily comprised of essential fats like the aforementioned others and is usually considered comparatively less optimal, but one may make a case for it due to its high concentration of B-vitamins, creatines, cholesterol, and saturated fat. (the latter two being moderately useful in the context of a low-calorie diet.)

MCTs, on the other hand, simply provide energy...

Much in the same way carbohydrates will preferentially go to filling a muscle cell before a fat cell, one will reap the hormonal benefits of fats before ever storing them as fat.

As such, one would assume EFA's would be used more efficiently than would an equal amount of MCT's. This would serve to follow, more body fat would be used while supplementing with EFAs because there are more uses for EFAs besides just energy. Body fat would have be to liberated to make up the energy differential.

I'd say if you're intent on using MCT's, use them preworkout in the context of a low CHO diet.... or use them in conjuction with EFA's in order to utilize the EFA's more efficiently.

P

[Acer]

Thank you Praetorian