Gaining weight on burning 1k Calories

Silentpadna

bcmehl wrote: »

To lose one pound a week, I cut 500 calories a day to 1690. To lose two pounds a week, I cut to 1190 a day.
I never factor in the calories burned through exercise, but it does increase my loss, so I do as much exercise as possible.

If you have a Fitbit and you want it to work the best for you, you need a smart scale. Buy one that measures weight, BMI, body fat, muscle, water weight and bone density. Track not just your weight but all of those things. I find it interesting that when I lose weight, my body water content goes higher.

I concentrate on the muscle mass and body fat measurements. I want fat to go down and muscle to increase. That takes a lot of weight bearing exercise.


Good luck! :-)

[ETA - I highlighted the sections above for emphasis]

If you are not factoring in exercise with a deficit, this makes absolutely zero sense. You will lose muscle mass when you "increase (your) loss" like this! You can't build muscle without something to build it with....

ritzvin

At your weight, if you are not happy with your ab- area (or other areas), it is because of lack of muscle, not too much fat. Eat more, make sure you are getting enough protein, and start on a decent lifting program.

If the "deadlift thing" is a barbell, then you have what you need for almost all beginner progressive overload lifting programs (most of the compound lifts in these programs will do a decent job of also working your core. (Things like squats would be difficult without a rack since this is typically much more weight than someone can clean and overhead press, but everything else in most of these programs would work fine). Cables, if used at all, are typically used for rows (many plans call for using the barbell instead - and the barbell rows are a better core workout), lat pulldowns (not included in some plans, and where included, are typically listed as an alternative for pull-ups/chin-ups), or tricep pushdowns (optional accessory lift in programs, and there are dumbbell alternatives). For the dumbbells, it depends on the weight range (high reps of barbie weights are pretty much useless for building muscle). If you are at university, most have a very cheap (or free) gym for students.