acjb007

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I'm 28. 5'10". BF around 12%. Weight about 11 stone.

I'm looking to bulk up a bit but not massively and also drop some fat from all over but mostly off my chest and stomach. I'm veggie so my main source of protein comes from shakes, eggs, Quorn, cheese and sometimes tofu.

Here is my current diet and routine. Any tips please?

Mon. Chest and back. High day. 200g of carbs.
Meal 1: 50g carbs, 30g protein and 10g fats.
Gym
Meal 2 PWO shake 100g carbs, 40g protein and minimal fats.
Meal 3 same as meal one.
Meals 4,5 and 6 are all 30g protein, 40-50g fat and under 10g of carbs. Carbs in these meals come from veg and nuts but NOT pasta, bread or potatoes.

Tue. Legs. High day. Same as Mon.

Wed. Cardio. moderate day. 180g of carbs.
45 mins cardio at varied intensitys before breakfast.
Meal 1. 30g protein. 80g carbs and minimal fats.
meal 2. 50g carbs. 30g protein and 5g fats.
meal 3. as above.
Meals 4,5 and 6 the same as Mon and Tue.

Thurs. Shoulders and triceps. High day.
The same as Monday and Tuesday.

Fri. Chest and back again. High day. The same as Mon.

Sat. Cardio day. Moderate day. The same as Wed.

Sun. Rest day 150g carbs. fats in my last 3 meals are lowered by about 10g and protein remains as all other days. Although its a rest day I normally do 45 mins up hill walk on my treadmill.
I've been doing the above for 2 months. Fat loss has gone down but no where near as fast as I'd hoped. Also muscle growth seems slow. I don't want to get super big but I do want to look like I work hard in the gym, which I do. I want to get cut too but my fat levels have stopped dropping. My stomach is the worse place for holding onto fat. After weeks of working hard in the gym I get quite depressed at the sight of puffy skin covering my six pack.
Also I've been told to do 3 low carb days in a row then a high carb day and so on. But I've also been told to keep high carb days for days I do weights, moderate carb days to cardio days and low carb days to rest days. Who is right?
Thanks in adavnce!

warren_1987

mate, you have a decent frame so i will say bulk and look to pt on a good bit of weight. im 5'11'' and 178lbs but with higher bf% than you and im bulking, but it depends on your goals. clean bulk and you shouldnt put on much fat

wogihao

For god sake dont cut.

Just eat 400g+ protien, 500g-1000g carbs 100g fat a day your grow like a weed.

Snorbitz1uk

any chance you can post a bigger pic cant see

acjb007

LOL I'm sorry the pic is so big! Didn't realsie it would be. Thanks for the tips!

TaintedSoul

Little tip. Right click on pic, choose send to Mail Recipient, and if your outlook is setup it will resize the pic in second for which you can drag out the mail and back to desktop. Simple, quick and can do loads in seconds.

Onto serious stuff.. Wogi's right, if you at 12% then why cut further. Focus on a clean bulking diet and watch any fat gains.

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cyberheater

I think your doing great. Glad to see another veggie on this site.

Have you tried Cottage Cheese mate. A great source of low carb veggie protein.

__________________
"Do not pray for an easy workout, pray for the strength to endure a hard one"
March 10 '08 - 216lb | Target 200lb | Now 202lb | Delta -14Lb

Con

Sexy beast!

Harry

Agree with the guy's mate bulk, fvck me if I was as cut as you I'd be well chuffed.

acjb007

Thanks for all your comments. They've given me a big boost to try to build more muscle and not concentrate so much on the fat loss. Cybeheater: I have tried cottage cheese but am not a huge fan of the texture. any ideas to make it taste a bit nicer? So guys from my diet do you think I need to increase my carbs slightly on my high days?

dancemag

acjb007 try the tubs with onion + chives