Get help from best doctors, anonymously
Common Specialities
{{speciality.keyWord}}
Common Issues
{{issue.keyWord}}
Common Treatments
{{treatment.keyWord}}

I am skinny fat female, I started weight training, I need a diet that will favor both muscle gain as well as fat loss. I don't have much fat but I want to cut belly fat for a bikini body. I lift weights 5 days per week and i'm relying on natural protein food, I am vegetarian. I eat foods like moong fall and other dals, curd, milk, paneer, eggs peanuts etc. Height 5'9 weight 65 kgs. I am confused as to whether I should keep a caloric surplus (for muscle gains) or a caloric deficit (for fat loss). Also, how much protein do I need per day for muscle gain.

2 Doctors Answered
Egg, milk, card paneer all are animal food, because source is from animal. so first cut off those first.
There are a few mistakes that you r doing. Weight training-- do it 2-3 times a week with at least 48 hours in between 2 sessions. Other days you can do cardio exercises. You need to take whey protein (by whatever name it comes. But it should contain 80% whey protein in it. E.g. For 30 gms it should have atleast 24 grams (80%) of protein.) use it only on the day you gym (within 10 mins of exercise). Dose is 30gms. Take any seasonal fruit 15-20 mins before exercise. Take banana n whey protein within 10 mins after weight training. For more details you can consult me.
Suggestions offered by doctors on Lybrate are of advisory nature i.e., for educational and informational purposes only. Content posted on, created for, or compiled by Lybrate is not intended or designed to replace your doctor's independent judgment about any symptom, condition, or the appropriateness or risks of a procedure or treatment for a given person.