Gain Mass

Pimp My Diet: Building Muscle While Burning Fat

Your diet may be working against you in your quest for a bigger, leaner physique. Let the experts at M&F help you get your daily nutrition in line.


If you're plugging away in the gym with all of the ferocity of General Sherman during his march on Atlanta and you're not seeing the results you want, then you need to check yourself. More specifically, you need to check your diet.

No matter how much we preach it, people seem to miss/marginalize/ignore the fact that your diet has everything to do with how good your physique can become through training. The good news is that it's usually an easy fix. Add some more protein here, take out some bad carbs there, toss in an additional meal - stuff like that.

Here, one reader strives (not surprisingly) to build more muscle while burning more fat. Help is at hand.

Dear M&F: I weigh about 180 pounds and would like to put on some more muscle, but just muscle - not fat. In fact, I'd prefer to gain muscle and lose some body fat if that's even possible. I try to get in ample protein, as you can see in my diet, but it seems that I've only been able to add body fat and maybe a little extra muscle. I've included my diet here. Can you suggest a diet that will allow me to put on just lean muscle without the fat and possible drop some fat?

Joe Softy
Worcester, MA

6:00 am Breakfast
12 large egg whites scrambled
2 cups cooked oatmeal
2 cups orange juice

11:30 am Lunch
12 oz chicken breast
4 Tbsp barbeque sauce
2 cups cooked spaghetti
1/2 cup spaghetti sauce
1 cup mixed veggies

4:00 pm Preworkout snack
2 scoops whey protein
3 slices Ezekiel bread

6:00 pm Postworkout snack
3 scoops whey protein
32 oz. Gatorade
3 slices white bread

8:00 pm Dinner
12 oz chicken breast
4 Tbsp barbeque sauce
2 cups cooked white rice
1 cup mixed veggies