Is it possible to lose body fats and at the same time build muscle ??
Will it suffice to follow a high protein diet for this purpose or the diet plan will be different entirely ?

hi fat diet in order to lose body fats ? i don't quite get that. I used to be a skinny bag of bones with a BMI of 19.3 a few years ago and now with the lack of sports and activity due to my living in a cold country and my occupation as a full time undergraduate has somewhat made a drastic effect on my entire body giving me a belly and love handles. I measured my BMI and now it stands at 26.8 ! I thoroughly understand the need to focus on cardio to tackle this fatty issue, which i am doing the treadmill (inclined) for 20mins everyday. I started off at 10mins and have been slowly increasing my timing. I've switched to a high protein (natural food) diet as well as opting to take in some whey powder. All this are parallel to my workout regime (doing the weights). The idea is to pump up protein intake in place of carbs. I've got to resort to home workouts because where i live, an undergraduate cannot afford a gym membership. Food is all affordable and so are the food supplements. I appreciate you suggestions

Hi folks, It would be nice if anyone of you could take a look at my daily meal plan below. I'm 75kgs 170cm (was 80kgs a month ago) and undergoing a weight loss program which includes cardio and basic compound workouts. I wish to reach optimum body weight as well as put on some muscle when the body fat is reduced. So here i have been following a diet plan constructed by myself after reading and researching numerous fitness forums and health sites. The idea is simple...keeping carbs low, increase protein intake and performing cardio diligently .


Breakfast 6.45am
Workout day : 2 Bread biscuits + 1 cup milk + 1 slice low fat cheese + 1 capsule Multivitamin E
Normal day : 3 eggs + 2 toasts + 1 slice low fat cheese + 1 cup coffee + 1 capsule Multivitamin E


Class break 11 am
1 Scoop Whey protein mixed with milk and water + 2 slices of Rye bread


Lunch (Preworkout) 3pm
Workout day : 3 eggs + 1 toast + 1 tbsp peanut butter
Normal day : Oats + milk ( or replaced with 1 tuna sandwich alternately )


Post workout (including cardio only days) 6.30pm
1 Scoop Whey protein mixed with milk and water + 1 capsule Multivitamin E


Dinner
5 - 7 oz Chicken breast (or) 1 Fish (or) 1 Chicken steak patty + vegetables ( broccoli + long beans + cauliflower +carrots + mushrooms )


Pre-bed
1 glass of low fat milk (casein protein for long-hour digestion)



As you can see protein has a higher ratio to carbs here. The 3 eggs are taken at different timings depending on whether it's my workout day or normal day (with cardio).
Although i need a low carb diet, carbs are absolutely needed for energy esp pre-workout. I take the eggs before workout in order to provide a reservoir of protein but after workout i do
pump in some whey shake as well.

Can i consume white rice as a source of carb ? if so, how much ? and is rice for dinner recommended in my current situation ?
the last thing anybody wants is the breaking down of protein from the muscles due to lack of carbs for energy ( although this happens during critical enegry source depletion)
So i appreciate your recommendations and alterations as well as additions to this plan of mine. Thank you so much.

Bro, thanks for looking into my meal plans. I must say the carb cycle routine you mentioned above has certainly cleared some confusions and now it all makes sense in terms of nutrition consumptions accordingly. I'm gonna give the carb cycle a shot, atleast it will sustain my energy and let me work out in correct form. thanks a lot. appreciate your time and effort.