[Request] Basic guide to dieting/foods to eat

[ForwardMotionStruggle]

From I've read and been told, it's impossible to add muscle with no fat at all.
And at this point I've become confused and don't care.

I'm just eating cleaner and working out. I don't care too much about bulking/cutting.

The main problem was I needed rules.
MY keto diet had rules which I loved. I like my diet to be black a white.
Eat this kind of food.
20g of carbs total a day.
No more than 6g of carbs a meal etc.
Refeed weekends.
Things like that.

The problem is that most diets I look at are geared towards cuts.

The only other one I'm interested in is intermittent fasting just because it has guidelines.
Basically
12-1pm eat
4-5pm eat
8-9pm eat

If possible I'd like something like these.
But I'd like to continue lifting heavier and heavier. These diets wouldn't work.

[BendtheBar]

Originally Posted by ForwardMotionStruggle

From I've read and been told, it's impossible to add muscle with no fat at all.
And at this point I've become confused and don't care.

It's very difficult. And generally most that try add no muscle. Top level trainers can often help beginners do both, but beginners without a precise understanding of what it takes to gain muscle and lose fat have little to no chance.

I often tell beginners it's virtually impossible because usually about the time you learn your body well enough to do both, you have already made substantial gains.

Originally Posted by ForwardMotionStruggle

I'm just eating cleaner and working out. I don't care too much about bulking/cutting.

Let's forget about bulking and cutting. My question was...are you trying to add muscle right now?

Originally Posted by ForwardMotionStruggle

The main problem was I needed rules.

Originally Posted by ForwardMotionStruggle

But I'd like to continue lifting heavier and heavier. These diets wouldn't work.

My recommendation is to find a level of calories where the scale isn't moving. It's better to start a little high and pull back than to start low and feel weak and to be undereating. I would start at 3000 calories per day and watch the scale. If you aren't gaining weight, keep that level.

Structure protein as 30 to 40 grams every 2.5 to 3 hours.
Eat 20-30% of your calories from fats.
The rest of your calories come from carbs.
Eat every 2.5 to 3 hours.
Eat a good portion of your carbs in the morning and post-workout.
Eat a variety of protein sources.
Make sure you eat a weekly variety of fruits and veggies.

Is this what you were looking for?

Also, here's an article I enjoy...

http://muscleandbrawn.com/forums/nut...-bulk-cut.html

[ForwardMotionStruggle]

Thanks for the info.

Also, another big thanks for saying exactly how to do it, not try this or try that.
I like the exactness of it.