Diet for Weight Gain

Question
I am trying to put together a diet that will allow me to gain some weight and lower my body fat percentage from 18% now to 10 - 12%.  

Things that I understand to be true:
To gain lean weight, eat more than you burn.
To lose fat weight, eat less than you burn.
Weight gain requires anerobic training
Fat loss requires aerobic training

Currently my activity:
during the day - light to moderate activity
Weight training 4 days per week
Aerobic exercise 4-5 days per week for 1-1.5 hrs avg

While I understand that reducing the aerobic exericise would probably fit the bill, I participate in a couple of triathalons per year and the variation keeps me from becoming bored.

Bottom line - how can someone effectivly diet for a combination of  body fat loss, lean weight gain and a high aerobic activity level.

thank you for your help


Adam Lawson

Answer
Stay healthy.  :)


Hello Adam!

  Thank you for your nutrition question. It sounds like you have a good handle on nutrition from what I have read.     In order to lose body fat and gain lean muscle mass you would need a healthy eating plan and a daily exercise program(aerobic and anaerobic activity).  Foods which you would need to include more of in your diet would be  "whole grains", fruits, vegetables, beans, and lean meats.  These foods are low in fat and help with staying at a healthy weight.  They also help to keep you feeling energetic so you can exercise.  There is also a great supplement that I am distributing called Juice Plus which has helped many of my patients with weight loss.  It contains the nutrients from 17 fruits and vegetables and helps you crave healther foods.  If you want to find out more information about it visit http://www.juiceblend.com
Please let me know if you need more information on it.

-George Rapitis, Nutritionist  

1. Prev:fat or carbs
2. Next:excercising with anemia and B12 deficiency