NEED SOME ADVICE!

island_prodigy

Hello friends,

Question, so my goal right now is to lose the weight, tone down, but gain some muscles. I am 6'0 and weigh at 246. My goal is to be at 190/200 range. I've lost 2 pounds so far (a week's progress). Is it possible to lose the weight, yet develop lean cut muscles? Because we all know that muscle weigh more than fat. Also, I've been within my meals a day calorie diet plan. In fact, I'm burning more, intaking food and still far off the given margin. For instance, my daily intake (calories) is 2,290. Yesterday I ate roughly over 1500. Burned just over 1100 doing exercises. Yet my remaining calories was well over 1800. Is it still possible to lose a lot in weight?

malibu927

If you're new to lifting it's possible to gain muscle for a bit. But not on 600 net calories. You need to eat more.

AnvilHead

Tip #1: You're going to crash and burn in a hurry and lose your muscle mass rather than maintain/gain it if you're actually eating 600 net calories. That's not enough to support a 3-year old, let alone a grown man.

Jthanmyfitnesspal

@malibu927 and I seem to be in sync on these things:

Set up your profile for "sedintary" and for losing 1lb per week. Then log your food and exercise as accurately as you can. Some days you may get a big deficit. I do when I go for a long bike ride. So, you can eat some extra on the next few days, or not. You may be able to lose at a 2 lb/week pace some weeks, but 1lb/week is more sustainable.

How to keep the muscles: Work out and eat about 30% of daily calories from protein. I think things are easier if you eat about 40% from carbs, but you can experiment with going lower, if you like, meaning you will eat more fat. I am not afraid of fats, either. (Butter and olive oil are always near the top of my frequent foods.)

As for specific work out advice: train for what you want to be able to do. If you want to be a runner, run. If you want to be a power lifter: lift. If you want all-around fitness: do circuit training in a class, video, or on your own.

island_prodigy

I appreciate all the feedbacks. Thanks guys!

Goober1142

Try reading " The Lean Muscle Diet" by Lou Schuler. You can get used on EBay or Amazon. He is the New Rules of Lifting guy. It's a great read and will answer all your questions and give you a meal plan.

island_prodigy

Thanks!