Losing Weight and Building Muscles

Scar1994

Hello everyone
51 days ago me weight was 224 lb today I am 188 lb.
I was wondering if it is know the right time to gain some muscles, if so what a good macros would be?

Here is a little bit info about my diet and exercise:
Now I am doing 1400 calories diet 30% Carb, 50% protein 20% fat.
And I have been exercising for 2 hours and drinking 4 litter of water everyday.

My goal weight is 175 lb with a good amount of muscles.

Thank you people

quiksylver296

You’ve lost 36 pounds in 45 days?!?

When you lose weight that fast, you lose muscle, too. Increase your calories by at least 1000, and lift weights using a progressive lifting program.

I assume you’re male?

Scar1994

quiksylver296 wrote: »

You’ve lost 36 pounds in 45 days?!?

When you lose weight that fast, you lose muscle, too. Increase your calories by at least 1000, and lift weights using a progressive lifting program.

I assume you’re male?

It’s 51 days I miss calculated
Yes male
I have been eating very healthy food and multi vitamins no fast food or sugar.
Plus 2 hours in gym everyday, I climb the mountain in my city(about 45 minutes trip) 4 times a week.

In the past 25 days I felt very weak so I started lifting weights and I feel much better know.

Scar1994

Edit

Hannahwalksfar

36lbs in 51 days? That doesn’t sound wise nor sustainable. You would have lost muscle mass as well as you lost it so quickly so I imagine your deficit was quite big.

Scar1994

Hannahwalksfar wrote: »

36lbs in 51 days? That doesn’t sound wise nor sustainable. You would have lost muscle mass as well as you lost it so quickly so I imagine your deficit was quite big.

Yes it was, the bright side, I feel much better now. Since I started lifting(25 days ago) I gained some muscles and losing weight progress was slower.

Redordeadhead

Scar1994 wrote: »

Hannahwalksfar wrote: »

36lbs in 51 days? That doesn’t sound wise nor sustainable. You would have lost muscle mass as well as you lost it so quickly so I imagine your deficit was quite big.

Yes it was, the bright side, I feel much better now. Since I started lifting(25 days ago) I gained some muscles and losing weight progress was slower.

More exercise (lifting) is not the solution, you need to significantly increase the amount you are eating. Even while lifting, if your deficit is too large (=you are eating too little), you will lose muscle mass.

Danp

Hannahwalksfar wrote: »

36lbs in 51 days? That doesn’t sound wise nor sustainable. You would have lost muscle mass as well as you lost it so quickly so I imagine your deficit was quite big.

I wouldn't say it's 'unsustainable'. I'd more accurately describe it as 'impossible'

1lbs loss = 3500 calorie deficit
36lbs loss = 126,000 calories
36lbs loss (126,000 cal deficit) over 51 days = 2470 deficit each day.

Assuming calorie burn of an average man being approx 2500 cal per day the OP would have to exist on 30 calories of food per day (not the 1400 claimed)

So yeah, basically the math doesn't add up.

alung2k3

It's a marathon not a sprint bro. But to answer your question combine weights with the fat loss and up the calories.

Justin_7272

Danp wrote: »

Assuming calorie burn of an average man being approx 2500 cal per day the OP would have to exist on 30 calories of food per day (not the 1400 claimed)

So yeah, basically the math doesn't add up.

If he's working out 2 hours a day he's gaining calories to eat beyond the initial "2500." Still not considered healthy nor advisable, but it's definitely not impossible.

hixa30

I did some calculations from the TV series Thintervention where people who had help with weight loss, the average percentage loss per week was equal to weight (kg) divided by 60. These people didn't have a job to go to so they could exercise as much as they wanted. OPs loss seems within the numbers in the show, or close enough.

If you can get hold of the show (it's from around ~2010) I'd certainly suggest it.

Danp

Justin_7272 wrote: »

Danp wrote: »

Assuming calorie burn of an average man being approx 2500 cal per day the OP would have to exist on 30 calories of food per day (not the 1400 claimed)

So yeah, basically the math doesn't add up.

If he's working out 2 hours a day he's gaining calories to eat beyond the initial "2500." Still not considered healthy nor advisable, but it's definitely not impossible.

Firstly, There are very few if any workouts that will burn 1250 calories per hour and almost certainly none that burn calories at that rate that could be maintained for 2 hours and even less likely that this insane workout could be done every day without rest. That's beyond human capability.

More, the fact that this person claims to do this superhuman level of working out while eating 1400 calories per day isn't remotely believable. There's just no way that 1400 calories would provide enough energy for this to happen.

Regardless of how it's achieved, even factoring in workout calories, creating a 2500cal per day deficit just isn't credible. The math doesn't add up.

Silentpadna

If that deficit is anywhere near where you say it is, it is impossible to "build" muscle. It is nearly impossible to build muscle on any kind of deficit at all unless you are a newbie, but even then the deficit would need to be small. Muscle is built with surplus (you have to have the bricks to build the house).

As others have said, lifting weights won't help to stop feeling weak. Eating enough calories to sustain body function does that.

Doing the activities you claim to be doing with a deficit as high as you claim is not only not terribly credible, it would be dangerous.