workout hard at gym I need a diet so I can lean out, does anyone have any suggestion?

Answer 1

eat five or six small meals

Answer 2

I can tell you how I am doing it, but I don't know if it will work for you, since I am an ectomorph (and I have put on some fat because a long-term illness put my body in starvation mode for over 2 yrs).

I use a low fat diet (basically trying to eat only essential fatty acids -- such as omega3s and omega6s). When I say low fat I mean 3% fats in weight.

Therefore, I eat no red meat, but lots of dairy, chicken, low fat turkey, wild fish and game. Also remember, organic food has more omega3s than farmed one. That helps when you are restricting fats to only the essential ones.

I take protein shakes and/or colostrum before going to bed and after a workout.

I do not limit carbs in quantity but I do limit them in type: only complex ones, with low glycaemic index and I eat lots of oats (which I absolutely love).

Finally, I find that pilates helps me a lot, and I alternate 1 weight training with 1 pilates day, both lasting one hour. I also do cardio if my body feels like doing it.

Be careful about hydrating your body (I drink at least 2 liters a day - which is half a gallon) and remember that calcium helps losing fat (so don't forget eating low fat dairy 3 servings a day).

Answer 3

Low fat, low carbs, and high protein.

If you are not already taking some, get some 100% whey protein and drink 2 glasses a day either between meals or as a meal replacement. You should definitely drink one within 15 minutes of completing a heavy workout.

Avoid cheese, egg yolks, oils (e.g. olive oil), and similar items. If you eat subs (e.g. Subway, Quizno's, etc) and sandwiches then get wheat bread.

Try to only eat lean red meat once a week but chicken is great.

Answer 4

first disregard any info from DameonJ...

a balanced diet is optimum for fat loss. do a search on isocaloric diets for more info.

fats are essential for fat loss and for the production of certain hormones. peer reviewed medical studies have shown that low fat diets result in decreased testosterone production. anytime there is a decrease in androgenic hormone levels there is an increase in catabolic hormones such as cortisol. when the body is in a caloric deficit increased levels of androgens help to spare lean body mass.

Answer 5

Well, you can eat normal food. Aviod fast food and just each 3-5 meals a day. Smaller portions! That is the key, this way you are keeping your metabolism going.

Answer 6

eat a lot of carbs and protein and work out...then cut down on them so u can lose the bulk and show the muscles