T Nation

Looking for Diet Advice...


#1

Hi all,

First a little background. I am 27 years old 6'1" and weigh in at around 220. Now I am roughly about 20% body fat and carry it in my gut and lower back. Here is my dilema. I really want to cut and get around %10-%12 bf. However I am in serious need of muscle gain as well. If I go on a lean diet will my current body fat be used as energy before going into a catabolic state? Or do I need to gain the muscle I desire while on a mass diet before I consider cutting? TIA! Any help is greatly appreciated.

Neo


#2

Cut down first then bulk up becuase studies that have been conducted that show that higher fat individuals gain a greater ratio of fat than lean muscle when overfeeding than leaner individuals hope that helps


#3

Be prepared to pick a side when people answer. Some will probaby say bulk up then cut. Others will say BF is too high and you need to lean out a bit first. I think people might need photos for an assessment though.


#4

Maybe just try eating clean for maintenence with Dr. Berardi's 10 habits. While you do this include both heavy lifing and sprinting/intense cardio in your regimen. This way you will likely see a noticeable change in body comp until the point where you feel the need to bulk then cut. Get a base first to work off of.

-chris


#5

If you are a beginner to lifting it is very possible for you to gain muscle and lose fat for a while starting out. That is as long as you are eating clean.


#6

Pretty much a beginner. I lifted when I was in high school but didn't have enough knowledge to make it very benificial. My diet has been very clean for the past 3 months. 1 Cheat meal a week. Diet mostly consists of Salmon, Chx, Steak, Beef Jerky (my fav), turkey, veggies, fruit, Steel cut oats and yogurt (plain organic). Before that my diet was horrible for around 26 3/4 years :-(. Thx to everyone for the advise and any more is greatly appreciated. One great thing is that I have never felt better or more motivated to get in shape.

Neo


#7

I say dont do anything drastic diet wise Id adopt a T-dawg stayle diet The seven habits article above will help as well. dont lower the K/cals to much if it all from maint let the work and the clean foods do the body transition for a while. Bust ass in the gym eat smart and see where that gets you.

Here are a few links,

7 Habit
http://www.T-Nation.com/readTopic.do?id=459493

Foods That Make You Look Good Nekid
http://www.T-Nation.com/readTopic.do?id=460638

T Dawg 2
http://www.T-Nation.com/readTopic.do?id=473067

Hope that helps,
Phill


#8

Phil,

Thx for the links. Right now I am pretty much on the T-Dawn diet. I just wanted to make sure I wasn't compromising too much muscle loss for weight loss.

Neo