food plan ( I think I"m good now)

[Semidevil]

OK, so I have been doing playing with this and swapping foods, adjusting macros, and just changing stuff back and forth to get it to something that I enjoy that I can sustain. Looking for any suggestions:

I'm 28, male, 140, looking to lose belly fat, and gain more muscle.

5 meals a day:

breakfast:
eggwhites
cook in olive oil
steel cut oats
either cottage cheese, or turkey bacon

snacks
I have 2 snacks during the day, morning and after lunch snack. I swap between a Quest Protein Bar, Plain Greek Yogurt, raw almonds, natural peanut butter (only ingredient is peanut butter)

Lunch:
Spinach salad
canned chicken
blueberries

Dinner
Chicken Breast
asparagus
various vegetables. spinach, broccoli, etc etc.
olive oil


protein shake when I lift.

I end up getting about 40%ish protein, 35%ish fat, and 20%ish carbs.

 

[SociallyChallenged]

So you're looking to gain muscle and lose fat. Most of the time, you have to choose one, especially at lower weights. What is the total amount of calories that you're taking in? Are you cutting? At maintenance? Bulking?

 

[Semidevil]

So you're looking to gain muscle and lose fat. Most of the time, you have to choose one, especially at lower weights. What is the total amount of calories that you're taking in? Are you cutting? At maintenance? Bulking?

With regards to gaining muscle and losing fat, is there one that I should choose first over the other? I'm a pretty small build, and fairly weak. so I have been doing the 5x5 and progressively increasing my weights with low reps

I also have a tummy that is sticking out, so I really want to get rid of that. My routine has been lifting M W F, and on sat and sun, I run on the treadmill for a couple miles, and maybe throw in some kettle bell routines.

As for the calories, I can tell you that I feel comfortable when I eat around 1500 to 1700 calories. I can reach about 2000+ calories, but that is pretty much stuffing myself. So these days, I've been doing around 1600 calories

 

[HNNstyle]

How tall are you? At 140 pounds, you sound skinny for a guy. More then likely, you were already eating correctly at your current weight but just needed to add in some exercise routines.

 

[SociallyChallenged]

With regards to gaining muscle and losing fat, is there one that I should choose first over the other? I'm a pretty small build, and fairly weak. so I have been doing the 5x5 and progressively increasing my weights with low reps

I also have a tummy that is sticking out, so I really want to get rid of that. My routine has been lifting M W F, and on sat and sun, I run on the treadmill for a couple miles, and maybe throw in some kettle bell routines.

As for the calories, I can tell you that I feel comfortable when I eat around 1500 to 1700 calories. I can reach about 2000+ calories, but that is pretty much stuffing myself. So these days, I've been doing around 1600 calories

Even for your weight, if you're active, 1600 calories is very low. I'm 155lbs and when I'm active, I can easily burn 2800-3300 calories in a day. At 140, you really shouldn't focus on losing mass quite yet. I'd say bulk first. You'll gain mostly muscle, but some fat. After you bulk, you can cut and hopefully the results will be what you wanted. If not, you can always continue with the bulk then cut cycle. Eating a lot of good food is very important while trying to get bigger and gain strength. I weighed 138 several years ago, bulked to 164 in 12ish weeks. From there, I cut to about 10% body fat and felt pretty good about.

 

[Semidevil]

How tall are you? At 140 pounds, you sound skinny for a guy. More then likely, you were already eating correctly at your current weight but just needed to add in some exercise routines.

I'm about 5'4. yea, I am now adding weights to my routine.