Fat loss & Muscle Mass....

[Irish1]

Hello ... I am 19 ...

6'5
245 - 255lbs (haven't checked in awhile)

I am looking for ways to lose around 20 - 40 lbs, and gain muscle mass at the same time .. I dont have access to a weight machine .. I have other ways of lifting .. I do however have access to a treadmill .. also what Diet will help me with this process....

any help would be appreciated ... due to Summer Volleyball Season

Thanks....

[Boss Man]

This kind of eating plan should be adequate for you. Unless you have any eating problems like allergies, or other food problems, these foods spaced this way would be beneficial.

Meals every 2.5-3 hours.

Protein sources

Skinless Chicken, Breast / Slices. Lean Turkey, Red Meat, Egg Whites, Low fat / non-Fat Yoghurts and Cheeses and Cottage Cheese, Soy Beans, Tofu, (Soybean Curd), Fish, Rice, Peas, Legumes, Low-salt Nuts, Low-fat / Skimmed Milk.

Carb Sources

Vegetables, Fruits, Rice, Beans, Wholegrain Cereals, Wheatbread, Pasta.

Fat Sources

Flaxseeds, Flaxseed Oil, Almonds, Cod Liver oil, Udos, Fish oils. Polyunsaturated / Monounsaturated spreads, Omega Fatty Acids

[swanso5]

you'll need some sort of resistance training to do it...search "death by bodyweight" by ian king it's all bodyweight no equipment needed