Reply To: Losing Fat while Keeping and Increasing Muscle Mass HELP
The general rule is to get your carbs early in the day and after your workout, so have carbs at breakfast, and up until lunch. After lunch eat protein and fats and vegetables. Veges do have some carbs but not much, steer clear of too much potato in your veges.
Choose your carb sources wisely. Low GI carbs like fruits or sweet potato are best because they help to keep insulin levels constant which is what you want. If you’re eating bread then choose a low GI wholemeal or grain option.
The normal rules do not apply after your workout because the muscles will soak up any carbs you throw at them for a couple of hours. You want a shake with a good protein and dextrose as soon as possible. There is plenty of info here about post workout nutrition.
Keep protein high to preserve the muscle. It doesn’t seem like you are getting enough protein from the details that you have given. Your strength is a good indicator of what is happening to your muscle.
Have protein at breakfast every day. Blood plasma amino levels are low in the morning and your body will use muscle to replenish them.
For your 2 pm snack, have a serve of nuts which will provide good fats and protein. Kill the noodles at night- infact kill the noodles altogether, they are usually packed with fat and carbs which is a bad combination.
The meat and veges for dinner and cottage cheese at night are both good.