So I'm 27, 5' 11", and 180 pounds. I got back on the horse a couple months ago and started lifting/dieting because after a stint of eating whatever I wanted I noticed I was finally getting a little "skinny fat". I have a moderately muscular upper body but started getting a gut and some love handles.

So I decided to take the opportunity and started Scott's 12 Week Shred Challenge this week and used his meal planner tool. My question is- in order to gain muscle and lose my mid-section fat, should I construct a meal plan around rapid weight loss, weight loss, or lean muscle gain? Thanks

If you are skinny fat, I suggest going for the lean muscle gain option.

You have two options in this case from my point of view...

1. You can eat in a very slight surplus of 100-250 calories, therefore giving you more chance to build some muscle, but minimizing your surplus enough so that you shouldn't add much or any more fat. Couple this with some cardio during the week and a slightly lower carbohydrate diet and you should be set.

2. Eat in a very slight caloric deficit. With this method, unless you are a beginner, you will find it extremely hard to gain any muscle, but by being in a deficit, you are well set up for fat loss. Keep your protein high (at least 1-1.5g protein per lb of bodyweight) and, again, make it a slightly lower carb diet. If you're in a deficit, you may not need as much cardio, but you should still have some to lose fat.

If you have more questions or you're interested in a custom meal plan, contact me via email: jdbm@inspire.net.nz and I will be happy to help you out!

I hope this helps in the mean time!