Can one stay healthy, build mass and strength with only a balanced diet?

jitu.lakhani@btinternet.c · Yahoo User

Hey-i'm 18 and am following a 5 month program and diet plan to get "buff" by Christmas-I started in July. Anyway, I am adding size,strength and weight but I can't see the difference even after all this time. Anyway, I have been training/dieting since I was 15 and have lost lots of bodyfat-after that I have been maintaining a steady weight while studying with a diet that was still high in protein/used supplements such as protein shakes. I have been trying to add more mass whenever I have a 2 month summer break by going to the gym more often with a workout program/mass gaining AND fat-loss diet (i've done this once before last year ). In this case I have had a 5 month plan on my gap year where I change my workouts every 6 weeks while in the last 4-6 weeks shift the emphasis to fat loss rather than mass gain (before that fat loss part I was focusing on adding weight in the form of muscle-I didn't even do cardio while wanting to add mass as I was afraid it may have been counterproductive ). After my plan, I plan to emphasise more on being a better martial artist/kickboxer rather than using martial arts as a means to get slim (I chose kickboxing to cover my cardio) . I will still do weights once a week but do more kickboxing than anything else. Obviously I will now go back to watching movies/playing Playstation instead of spending every waking hour in the gym.My question is, can I still tone up/add mass without a diet-just eat normally/no supplements but just less fried foods/take out/sweets/alcohol? Obviously i'll eat lots of protein (not as much now) and veg but still take vitamins/minerals and drink only water.I would probably have just 3 meals (I warn you-i'm a big eater with a fast metabolism and a sweet tooth!):BREAKFAST: 2 wholemeal peanut butter toast, 1 bowl whole grain cereal with skimmed milk, 1 bowl of sweet cereal with skimmed milk or 2 wholemeal toasts with chocolate spread, tea/coffee, 1 protein flapjack (made from protein powder,peanut butter,honey, oats)LUNCH: 1 wholemeal sandwich with 2-4 eggs, 1 pack of baked/sunflower oil potato chips (CRISPS!!!), protein flapjack, cereal bar or 1 small bar of dark chocolate. Once weekly i'll have a large chocolate bar of my choice instead of a small dark one; i'll also have a can of diet soda on that day.DINNER: High in protein (lentils/meat) and vegetables. Also another protein flapjack. Once weekly i'll have a pint of beer and something like ice cream or cake for dessert; i'll also have a take-out of some sort.If I go do exercise 3x a week I should be fine right? I could build SOME muscle couldn't I?If I could build muscle/tone up, would that mean every March-June I could do a fat loss diet to get beach ready and show a good looking physique?