Body Makeover

Question
I am trying to lose about 14lbs of body fat and replacing that with at least 10lbs of lean muscle. I have the rest of October, November, December and January to accomplish this goal. I am wondering what foods I should eat and if it should stay under a certain number of calories. I lift weights and do Pilates. I am about 5'10 and relatively skinny, but fat deposits on my stomach and sides, then rear and legs, then arms. I am starting to get some lean definition underneath the flab. Any advice on what to eat, how often and how many reps I should be doing on chest and arms. Thank you for your help!

Answer
Knobel goals and ones you can do if you start TODAY something anything small steps today and you can add as you go along. Starting an imperfect plan is MUCH better then siting on your duff waiting, there is no excuse or reason to wait.

Without your weight and training its hard to give anything near a ball park. I will say for sure 1 gram of protein per lb of body weight. Every meal should be based on your protein and the carbs and fats are stacked on that. Ive had look with varied diet plans with myself and my clients but you might try an anabolic type diet ( By Dr Di Pasquale's book if so) and go LOW carb 20 grams a day for the break in then scheduled refeeds. This can be very good at ripping fat off a person and gaining lean mass. Heck I even used it coming into my last comp to go up to 275, Its a nice plan that can help you reach your goals.

Join a sport, Try and join a group of like minded people of lift weights, play tennis rock climb, what ever youll be amazed youll have FUN , compete anmd you wont even think your working as hard as you are

You should then base your training in the most effective as well, resistance training, I would start a simple three day a week program maybe an A B split like we use many times where you just rotate those two days

BIG compound free weight moves are going do the mots to get the "flab" away and gain that lean mass, not lilo machines and pink dumbells

something like

Day A
squat 5x5reps
Over Head press 4 x 10reps  
Chin / Pull Ups 12 x 2reps
Core work  4 sets

Day 2
Deadlift 10 x 3reps
Bench Press 14 x 2
bent over row 5 x 8
Core work 4 sets

keep all the work hard but NOT!!!!!!!!! to failure and look to progress each week

tack on some sports fun, and riding a bike, walks etc your good to go,

Base your diet either in something like the AD or just base it on the protein I listed and get your carbs from REAL FOOD like veggies and fruits, limit the processed crap like cereal, pasta and bread to a minimum, have some nice scheduled treats, get your fats in, eggs, lean meats, olive oil, coconut, nuts, fatty fish

Hope that helps,

Phil
www.staleytraining.com
www.teamstaley.com

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