Not sure if it was a slip up on your part, but know that you can't turn fan into muscle or vice versa. If you haven't kept up with whatever you were doing when you had muscles, then they're not going to be there anymore. And to be clear, i mean larger muscles, not just mucles, since obviously you'll always have the muscle there. What changes is, it's size. To make or keep muscle you must keep stressing it with a certain load.
Do what works for your body... if you are feeling good and seeing results, keep doing it. If you start seeing your strength/lifts dip, dial back the cardio a bit.
Thought I'd start posting in this thread to keep myself motivated, especially since I had a bad weekend of eating. I used to be fairly fit then got into a relationship and pretty much stopped working out instantly. Gained over 20 pounds over the last 3 years (which is quite a lot because I'm kinda short). Made a new years resolution to get back into shape. Joined a gym and now 6 weeks in I've lost almost 10 pounds already. Gotta keep on goin!
yea.. i forgot the word.. it was body fat percentage.. Thanks for clarifying. I would say 10% is pretty solid right? I'm at 13/14 ATM?
Usually you need to be around 8% to show a full 6-pack, so 10% is not far off and still very good... average male body fat is much higher... see chart below:
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I need to cut sugar out.. Any tips to do so? I really like eating sweet things. Its just something I've been doing since childhood. And I drank soda today after like 3 months.. FML
You're likely to give into cravings, if you try to cut all the sugar out or too much. Just give in to some of it early, so the urge is satisfied, but be smart about it. I drink a protein shake in the morning and then before bed. I don't crave sugar anyhwere in between. You can add a little bit of fruit, or simply with some milk, to keep it tasting sweet and get your sugar fix. Or almond butter or instant coffee, both don't have a lot of sugar, but they sort of taste sweet to your brain as part of the shake. Just remember to be smart, don't throw 3 bananas in there. Throw in like a quarter of one. Or two strawberries, etc.
Exactly. Ween yourself off it with substitutes like diet soda (spare me the 'diet soda is bad for you!' thanks). Or limit yourself to a one-day cheat every week or two. That will give you the incentive to stay 'clean' the rest of the time. I guess I'm lucky that I've never really been a huge fan of sweets, but every once in a while on a cheat day I'll down an entire tub of ice cream.
My TDEE is ~2700 calories and my bmr is ~1900 calories. If as a beginner I'm trying to lose fat and gain muscle simultaneously, how many calories should i be eating? I want some muscle mass, as well as to lose some fat. 180/6'1
No more than 346 calories per day. Otherwise you will get way too big. Spoiler stop trolling workout threads brah
do you want to get taller also? :grin: Pick a goal. Lose fat, or gain muscle. It's hard to do either one. VERY hard to do both. For a beginner, whatever your daily calorie needs are cut it by 20%. If you are not losing anything after 2-3 weeks, your estimates are wrong. Lower another 10% and see.
Lower fat intake and increase your protein. Keep your cals down. Take hunger suppressors if needed so you can control your diet.
cause you're desensitized from eating all those refined sugars. wean yourself off the other crap..and the banana will taste amazing.
