Nutrition Question

[Ice]

Alright, so lately, like I've said in other threads, I've been on an exercise and healthy eating kick. I'm not fat at all, but perfect healthy for my size/weight. What I'm looking to do is lose a bit of fat, build muscle, and just overall tone my body.

What I really need is advice on what/when/how much to eat during the day. I've read so much conflicting stuff that I'm curious to here knowledgeable input here.

[Strike For The South]

If your looking to do that it is going to be very diffucult building muscle and losing fat at the same time (Im not talking about OMG IM NOT 350 lbs anymore and can bench 115 lbs) For someone whose CNS is adapted to weight training and has a sub 18% bodyfat it is diffucult. What you need to do is this

1. Eat below your matinence level not allot lower but still lower

2. Cut as many carbs out as you can use them only for pre/post workout to give muscle much needed nutrients

3. Find foods that are low in calories and high in protien Tuna is the king of this I would also by a tub of whey a 2to1 caloire protien ratio is something you cant beat.

4. Lift heavy compund movements

[Ice]

If your looking to do that it is going to be very diffucult building muscle and losing fat at the same time (Im not talking about OMG IM NOT 350 lbs anymore and can bench 115 lbs) For someone whose CNS is adapted to weight training and has a sub 18% bodyfat it is diffucult. What you need to do is this

Well I've adapted to weight training pretty well, as I've been going 2-3 a week since mid January. The fat loss is minimal. I really just want to lose a few pounds on my gut so I can have a six pack.

1. Eat below your matinence level not allot lower but still lower

2. Cut as many carbs out as you can use them only for pre/post workout to give muscle much needed nutrients

3. Find foods that are low in calories and high in protien Tuna is the king of this I would also by a tub of whey a 2to1 caloire protien ratio is something you cant beat.

4. Lift heavy compund movements

2 and 3 is great advice. 3 is a bit obvious, but I've been reading stuff lately and you seem to confirm it with 2. Have you heard of carb loading with protein in the morning? I've read about carbs pre/post workout and in the morning.

[SwordsMaster]

Man, there is 1 and only 1 way to lose fat. To burn more calories than you take in.

Now, if you don't want to lose muscle also, keep the calorie intake about 2-300 cal below your daily burn, but no lower than that.

[Vladimir]

The only thing that has a higher calorie content than alcohol is fat. If you go to sleep intoxicated it also interferes with the production of chemicals which allow you to burn fat.

[BigTex]

SFTS is right about whey. One of the best ways to put on mass without having to down too many carbs and calories. I'd also suggest staying away from flax and soy protien, both contain estrogen.

If your looking to lean up and add mass, nothing beats creatine and whey in combination. Just make sure to drink plenty of water, if you start to cramp up your not drinking enough. Taurine and glutamine also come in handy.

Carbs are important even when your trying to lose wieght just make sure their low glucose carbs. They'll take awhile to digest but provide more energy in the long run, plus far fewer calories.

Also if your puting on alot of mass I'd suggest using an antaganistic wieght lifting routine so you don't lose your flexibility.