T Nation

Simple Diet Plan


#1

I am 38 have been lifting seriously for one year. I am 6'2", 200 lbs, 12% body fat. I have only recently began to eat properly, or at least watch what I eat. I have used FitDay to monitor my intake and here is the daily data:

Calories: 2020
Total Fat: 44g
Total Carbs: 246g
Protein: 158g

I have been losing about 2 lbs per week eating this way and have dropped some fat. My question is, if I want to continue to drop some fat and add muscle, do you have any specific recommendations?


#2

More protein, fewer carbs, more fat... Please post up diet so that more specific recommendations can be made.


#3

Yep.
What he said.

Your MINIMUM daily protein should be 200 grams.
(if your goal is to reduce fat and gain/build muscle)

I would say you should be around 225-250 grams of protein a day.


#4

if you want a simple diet plan you can't get much simpler than Dan John's advice of: eat protein with every meal, and eat fibre with every meal.

YOu can complicate things a little bit more by trying to eat food that is as close to it's natural state as possible.

I find this works just great for me. If I need to lose weight I get strict on stuff like booze and the occassional rice/pasta dishes I have. Easy.