Bulk and Lose Fat

[MrGold]

Ive been training for about one year on and off. Ive put on 20lbs, most of which has been muscle, my fat percentage has remained roughly the same. I'm currently 189lbs and 6ft2. How do i carry on making gains and trim fat at the same time? My last reosrt would be to change my program to accomodate for a 'toning' workout and increased cardio. Any suggestions?

 

[Warboss Alex]

My last reosrt would be to change my program to accomodate for a 'toning' workout and increased cardio. Any suggestions?

That's the best way to lose mass.. keep your training the same, and instead focus on cleaner eating, more cardio, maybe some zerocarb under maintainance days, no cheats..

It's easier if you just tell us your current diet and routine

 

[MrGold]

Currently training 5days a week.

Mon - Shoulders, Inner Chest
Tues - Back
Weds - Legs
Thurs - Triceps, Chest
Friday - Biceps, Deadlifts.

Diet consists of -

Breakfast - Oats, coupla banana's, milk (semi-skimmed).
Pre-lunch snack - Tuna sandwichs
Lunch - Jacket Potatoes, Tuna filling, whatever the hell they serve in the caf when they dont have jackets, usually not that bad, Fish beans (refuse fries)
Pre-dinner - Sardines/mackerel (Try to have my fill of oily fish to keep up on the Omega-3's)
Ive kinda cut out dinner as im sticking to the "no carbs after 6" rule.
I'll have a can of tuna before bed plus about a pint of milk.

I know its alot of tuna, but i really dont eat alot of meat

 

[beastmaster79]

cut out the milk if you can, it has a lot of carbs and isn't all that great for you. replace potatoes with brown rice or more beans. eat roughly the same amount but split it into 8 meals instead. the less carbs the easier is will be to stay trim.

 

[Warboss Alex]

I think switching to a more protein+fat based diet rather than a high carb one will show some changes in body composition without any other special effort. save the carbs for around workouts and maybe a carb day once a week.

 

[MrGold]

Sorted. Much appreciated guys.