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id say i need to lose about 15-20lbs to get to where i want to be and then start bulking.
ok so your first goal is to lose 15-20lbs (or probably you want to lean out to 8% bf cause you want a 6 pack or something, is that correct?)
at around 145-150, the chances of you having the lean mass at 6ft tall for you being ripped looking and having a 6 pack are unlikely, you will most likely look like a skinny fat hollocaust survivor instead
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right now im trying to cut while still building as much muscle as possible on a cutting diet. the only supplements i take is protein and multivitamins
this will more or less be impossible, you get your pick between gain lean mass while trying to reduce fat gain as much as possible
or cut fat while trying to reduce lean mass loss as much as possible
you pretty much get to choose between losing weight, or gaining weight, can't really do both at the same time if you are at a relatively normal body fat
strength gains are not nessicarily a sign of mass gain, often especially if just starting out utilizing a muscle group when seeing strength gains it is just a sign that your CNS is communicating better with the muscle fibre rather then an indication of mass gain (although muscle does have memory)
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heres yesterday meals:
meal 1- 4egg white burrito with beans and cheese / 450cal 35g protein 25g carbs
meal 2- 5oz chicken breast burrito w/ veggies, cream cheese and a 1/2 scoop protein shake / 450cal 60g protein 30g carbs
meal 3- protein shake mixed with non fat greek yougurt and banana / 400cal 50g protein 30g carbs
meal 4- 1/2 cup ground turkey burrito w/ black beans / 250cal 30g protein 20g carbs
meal 5- protein shake / 150cal 25g protein 20g carbs
total - 1700cal 200g protein 125g carbs
today is bicep/tricep day and this is todays meals planned:
meal1- 5egg white burrito w/ beans cheese veggies / 500cal 40g protein 30g carbs
meal2- protein shake mixed with non fat greek yougurt and banana/ 300cal 40g protein 35g carbs
meal3- 5oz chicken breast burrito w/ veggies & cream cheese lite / 300cal 40g protein 20g carbs
meal4- 1/2 cup ground turkey burrito w/ black beans protein shake /400cal 55g protein 20g carbs
total - 1500cal 175g protein 105g carbs
(keep in mind i use 0cal 0sodium seasonings, olive oil cooking spray, and tortillas by flat-out which are only 100 calories and 10g of protein )
ok so you are about 170lb at 6ft, you will have to figure out a few things, first what your BMR is (your maintenance calorie needs)
1700 cal might be cutting it a bit low if you are shooting for 1lb/week (assuming you go to the gym 4-6 times a week), personally when I was cutting I was on a 1800cal a day and I am 6ft @ 167lbs and have a somewhat low metabolism (and I don't even have 20lbs of fat that I could lose)
losing weight vs gaining weight is simply calories in, vs calories out
and your basic macro needs are as follows
170-255g protein daily (1-1.5g protein/lb)
68-170g fat daily (0.4-1g fat/lb)
^
the min protein should always be met for lean mass retention,
the min fat should always be met for hormone regulation and proper brain function (your T levels are very important and neglecting your fat intake can effect your body comp)
carbs are your primary source of energy, the rest of your calorie needs can be met through carbs depending on activity level and BMR but they shouldn't be your primary focus, the more complex the carbs you are eating, the more satiated you will feel through out the day since they digest slower, also depending on your bodies insulin sensativity it can effect blood suguar levels at any given time
if you shoot for 1-2lbs a week weight loss, that is optimum, at around a 700 calorie daily deficit from BMR you will start to see dimishing gains off your fat loss and it will effect your body comp (lose too much weight too fast and muscle goes with it)
figure out a meal plan where your daily calories are within a 100calorie margin, weight your food to make sure it matches up with the nutritional values and pre-plan and pre-cook your meals so you don't miss out on your daily needs
meal timing and frequency is fairly irrelivant, just make sure to get your daily macros in, within your caloric range
every week on the same day, weigh in before you eat, write it down and keep track of your weight, if in 3 weeks you don't lose weight, lower your caloric daily intake by 100-500 calories (absolutely no more then 500), make sure you are hitting your macros, if your macros can't be met if you further lower your caloric intake, then increase your output at the gym rather then restricting your diet, or find less calorie dense higher nutritional value foods to meet your needs (either move more at the gym, or eat healthier)
stay consistent and look at the mirror until you like what you see, keep track of your strength progress too and make sure to be hitting up your main compound lifts over isolation excersises if you are just starting out
when you reach your desired cutting goal, start doing the same in reverse, shoot for 0.5-1lb gained bi-weekly, no more then 1lb every two weeks, try to stay as tight to maintenance and above as you can while staying consistent in the gym, keeping track of your lifts and staying in an 8rep to fail range (drop sets, my personal preference at least)
if you find your diet turns into a linnear routine of the same thing over and over and over, look into proper vitimin supps so you don't become deficient
(such as calcium+vit d, multi vit, fish oil, etc.)
really other supps are up to your own wants and needs but personally, the only thing I've ever benefitted from was proteins and really they are only a matter of convenience to hit your macros with different food types, overall it is probably better if you are getting your protein mostly from whole foods since it is more bioavailable for your body to process (although there are other benefits to whey etc. due to all the BCAA etc. that are included in most brands)
CHAT