Hi there,

I am having a problem with my diet plan.

My weight is 60kg and my height is about 186cm. I was in NS for 3 months and I discovered I have grown alot too and look 'buffier' than before and my stomach was flat.

How was I look like before?

Skinny but I have layers in my stomach. I am not sure that's fats but I am just normal-skinny but NOT REALLY SKINNY.

How do I look now?

Not much difference but because I am not disciplined to train like in NS before; after 6 months my stomach/tummy isn't flat no more but my body parts are skinny. Thank goodness.
Now I am at 60kg. I need muscle and reduce fats.
I took a fat analysis test about a month ago. I remembered the fat analyst told me that I have a high body fat content but overall i am in the 'normal' category right in the minimum range.

SO the issue now is...

- I am not sure whether should I gain more fats. Because everyone needs fat to build muscles besides carbs and protein to aid your muscles.

- Each time I bend my back. My stomach would appear a few layer which I am not sure is contained with fats or just that I need to build up my abdominals.

-What food should I eat daily? I guess training isn't much of a better deal if you are lack of proteins and carbs.

-What type of nutrition food that has higher protein with low fat?

-I am skinny but I took a fat analysis and I found out that I have high body fat percentage! Huh?!

This post has been edited by aiz3nsousuk3: Feb 26 2010, 10:57 AM

checkout - http://scoobysworkshop.com/
he's really good
good luck!!

I have been using tips and guidance from scooby too. +1 to him.
and
I think you are underweight?

I am 60kg ,175cm~ and my BMI is not far from being underweight, while you being taller

Are you trying to bulk up ? Or cut down ? I think you are pretty under weight.

Optimising both. Of course I wanna increase my lean mass that is my muscles and bones but at the same time I guess I need to cut down my fats which is at "high" content in my body.

So i need you guys a little help.
This is very sounding to those bodybuilders, so I guess I need to borrow your hands!

60kg - 186cm is underweight...

Well, just read stuff at the link posted by afiq.
It's hard to do both at a time except if you really have very good discipline and determination.
It's best to do it 1 by 1.

yea and thanks to you guys. I am just warming up, but according to my fat analysis test, I am underweight but I have high body fat content! Is it because my lean mass is low therefore, the fat percentage is higher?
So to reduce down my fats, I need to gain lean mass am I right>?

1. U need the macronutrient fat for everything, is essential to life, testosterone production, good lipid profiles, helps mobilize fat tissue
2. You are skinny fat, get over it, you can't build up ur abdominals, you need to lose the flab
3. You should try to eat better/cleaner, everyone's definition of cleaner is different
but a good start
i.) drink more water
ii) ditch the sugary carbs like (those mee, white rice, honey stars, blah blah blah
iii) eat more dead animal flesh (chicken, beef, turkey

4. refer to tips and tricks for mass gaining for list of food with high protein with low fat. please don't expect mcdonalds burger in that list
5. U ARE SKINNY FAT. BF% analysis shows the amount of body fat and lean mass u carry. You can look 'thin' but have tons of BF, and hence the skinny fat appearance.

thank you

---

Added on February 26, 2010, 11:25 am\it is possible to lose fat and gain muscle at the same time for beginners like you. Just start a consistent gym regime , some good food you are on your way of looking good.



This post has been edited by ken86: Feb 26 2010, 11:25 AM

thank you brother ken for so much of effort to respond to my asnwers =)

but which meat have high protein content?

Tuna vs Chicken vs Beef vs Mutton ?

How about low fat milk ?

Or should I just buy whey proteins?

I am planning to buy protein powders too. Need recommendation of which one to get. Thanks.

i learnt a rule of thumb to judge underweight or not.. u sud weigh 1kg for every cm after 100cm. so if you're 186 cm, you should be 86 kg.

not really accurate though haha.

This post has been edited by cheezzzz: Feb 26 2010, 12:06 PM

which brand to buy for whey protein

oh crap... meaning i got to lose 15 kg more. wakkakaka

According to that rule i need to lose 24kgs!

no one mention stronglifts.com?

can i 'like' this? like on facebook haha. i would recommend SL too! im a 5x5er

Yo aiz3nsousuk3,

Try this guide, it'll answer most of your questions - http://fabodylous.blogspot.com/2010/01/mus...aining-101.html
:D

Oh, and there is no reason to gain fat. If you say, "But I have to gain fats to gain muscle", that's an old wife's tale. Fat is fat. Muscle is muscle. Muscle is built from protein, not fat. So go straight to building muscle.

And usually naturally slim people who doesn't train has higher fat percentage because they have low amount of muscle/lean body mass. Since it's in percentage and lean mass is low... you get the idea.

Most of all, train hard and do it consistently!

Is GNC whey protein good? or is there any other brand which is cheaper but provide same nutrition/etc? Thanks.

Go for Optimum nutrition(ON) 100% whey!

Better at almost same price!