Muscle Gain, Fat lost Foods

Anyone know any sites or know what foods that taste good that i can get to gain some muscle and get my body fat percent down, I wanna put on 20-30 more pounds but dont want anymore fat any body got any tips, dont wanna use any supplements but if anyone know any safe ones or any fda aproved i'll consider them.

To be honest mate gaining 20-30lbs of muscle naturally without gaining any bodyfat is in my opinion impossible,i'm not saying you have to get fat but a small amount is to be expected,a 10lb weight gain a year for a natural trainee is good going and of that some will be bodyfat.

These are the types of food you should be including in your diet,got this list off a BB site i post on

CARBOHYDRATES
Oats
Broccoli
Sweet Potato
Muller Light Yoghurt
Skimmed Milk
Fibre Rich Veg
Wholegrain Bread
Basmati/Long Grain Rice
Whole-wheat Pasta
Wholemeal Pitas
Spinach
Apples
Pears
Oranges
Peaches
Plums
New Boiled Potatoes
Yams
Muesli (natural no sugar added)
Natural bean soups
Herbal teas
Water
Chickpeas
Split beans
Black beans
Tonic water
Barley
Mustard


PROTEINS
Chicken (skin & bones removed) breast
Lean Red Meat
Tuna
Mackerel
Salmon
Low Fat Cottage Cheese
Quark
Turkey (skinless)
Sardines
Kippers
Whey Protein shakes
Veal
Venison
Soya Milk
Tofu
Quorn
Tempeh
Low fat Yoghurts
Lentils
Seeds
Shellfish
Buttermilk
Bacon back


GOOD FATS (EFAs)
Olives
Olive Oil
Flax Seeds
Flax Oil
Almonds
Cashews
Nut Butters
Fatty Fish
Avocados
Nut Oils
Seeds
Macadamia nuts

http://www.muscletalk.co.uk/losing-fat.asp this is a very good article with diet plans.

prince Albert said:

Soya Milk
Tofu
Quorn
Tempeh

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Stay away from soy proteins. They're very estrogenic, and will do nothing but hinder progress. Bad news all around. There are some articles on T-Nation about this.

How about Peanut Butter, and bananas

Protein,protein,protein,I have another 50 lb to lose, I would gladly give you if I could.I doubt you could gain that much without an increase in body fat.

I dont mind a little bit of fat but i just gained 40lbs in the last 6-8 months and im alright that i gained about 40% of that fat that im still trying to get rid of its mostly in my lower chest and stomach, but if i gain 40 more lbs im gonna have to lose like 30 lbs of bodyfat and that would be useless of gaining, so i gotta just try to eat foods to get my muscles bigger that is low in fat

Just like I said Protein,protein,protein

dee3186 said:

so i gotta just try to eat foods to get my muscles bigger that is low in fat

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Nope. You need to do some more research on nutrition. Low-fat diets are terrible for you. You need about 30% of your calories from healthy fat. Fat doesn't make you fat, it's excess calories that make you fat.

pupper there's more to muscle growth than just Protein,protein,protein.

Like 9cyclops9 said you need some healthy fats in your diet.

As for the soy protein being bad well thats debatable,i use quorn products occasionally and progress is fine no problems,there are plenty of articles/ studies praising the benifts of soy products just as there are ones saying its bad.

If used as your main source of protein then yeah you might get problems but if its part of a sensible eating plan then don't see the need to panic.

Its a bit like aspartame,i no some folks who avoid it like the plague and refuse to have anything that contains it,yet scaremongering aside ive never had any of the supposed side effects but i only have it in moderation 3-4 cans of diet coke a week.

Im confused, you need calories to gain weight but thats gonna be your fat, so you saying i need to lower calories so i want get too much body fat.

Dee , you can gain weight w/o increasing your percentage of body fat. Some of your gain will be fat. As long as you are lifting appropriately it will be distributed in an unnoticable way. Plus you can cut after you reach your bulking goal.

dee3186 said:

Im confused, you need calories to gain weight but thats gonna be your fat, so you saying i need to lower calories so i want get too much body fat.

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You're going to gain some fat when you're bulking. Hopefully most of your weight gain will be muscle if you do it right, which is why you need to do plenty of research on nutrition. T-Nation and BB.com both have tons of info, and you need to read as much of it as you can. In order to gain any muscle you have to increase calories. Lowering calories will make you lose weight and overtrain because your body won't have the nutrients it needs to build muscle and recover.