Dleevans

Iv been going gym now for 4 months, and im getting stronger and have noticed a good gain in size. But i really need to get my diet sorted as its shite. I want to get a bit bigger in size but dont want to be putting fat on. So looking for a few simple tips.

If i increase my protien amount, and reduce my fat intake, will i still put on muscle size, but keep the fat of?

Is it ok to take, whey impact and oats without the worry of getting fat?

All advice greatly appreciated

Benni

Don't worry too much at all about putting a little bit of fat on, if you do then the chances are you'll not put muscle on either, or not get the best potential out of training. You need fats, they need to make up about 10 - 15 % of your diet, and the rest needs to be split between carbs' and protein!

You can have whey protein with oats, try skimmed milk if you're trying to keep the fat off, but like I said, I wouldn't worry too much about that for now. Work out your diet, based on lean proteins and good carbs with a low gi, and then if your fat levels are raising too much, bring it down gradually until you have a good balance. Use a good oil for your fats like flaxseed, but don't have it heated, it removes all the goodness.

Benni

Kieron

Oats = complex carbs. Eat too many and you will put on fat. They aren't a free pass.

You need fat in your diet and carbs to carry protein/give energy.

High protein with low to moderate, clean carbs is the way forward. You can gain muscle without adding fat but it takes dedication and effort so most stick to the rule that you have to add fat to grow.