I went from morbidly obese to 6 pack abs! Ask me Anything
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how do u flatten your stomach?
I know there's no spot reduction.
i'm 5'7, 60kgs and all I want to do is flatten my stomach0 -
Your road is really amazing and inspirational.
I'm in the way of cutting. I was overweight previously, then I tried a lot of way to lose my weight (running, low carb dieting, workout..) It worked, and I then have normal weight, but 6-pack is by far a dream for me. I still have much body fat (more than 16%) and just decent amount of muscles.
I've just found MFP two weeks ago and started tracking calories for cutting. I have dropped 1 kg and I intend to continue until my body fat is really low (maybe under 10%). But one of my concerns is how to lose body fat while maintaining most of muscles. Here is my way, I just ask for some advice from you about that:
- Dropping about 500 kcal per day
- Eating macros by the ratio 40P:30C:30F. Not so strict, but I try to get enough protein (about 1g per pound) per day.
- Lifting weights four times a week and cardio (HIIT) for two days. After each workout, I also do about 30 minutes of low intensity cardio (mainly walking). I am fear that medium intensity cardio (like running at moderate pace) will burn my muscles instead of fat.
- Most of carbs are eaten pre- and post- workout. I eat almost no carb in the evening.
- Eating protein 45 minutes before and 30 min after the total workout (mainly whey shakes)
How do you think about that? And when did you start bulking after cutting? How do you know that it's time for doing that?
Thanks a lot. 0 -
How did you tdeal with the mental issues relating to weight gain after loss. Ive lost about 80kg so far, and feel like im skinny fat. I work hard to maintain weight and re-comp, but if my weight goes up i freak out. I also struggle on occasions with binge eating, which never happened before my fatloss. Did you devellop an eati Ng disorder during your transformation, how did you avoid making a negative relationship with food??
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Thank you for posting such detailed steps of your journey. I lost a lot of weight in 2009 but gained it back over the next several years. Recently, my wife and I have re-committed ourselves to getting healthier. We've been at it almost a month with great results, both through caloric deficits in our consumption and increased expenditure. Threads like this, with such an amazing transformation and better information, are few and far between. I've read nearly every post and will use you as a model for a long time.
Again, thank you, as your transformation is truly an inspiration for me.0 -
I would say that is way too low. I would do 2000 to start. This only applies if your counting is extremely accurate and you don't do cheat/free meals/days. If you aren't weighing all your food and doing a fair bit of estimating, it's likely that you are eating much more then you think. Give this thread a read: http://community.myfitnesspal.com/en/discussion/1296011/calorie-counting-101BelieveNurSELFIE wrote: »How many calories would you suggest a 23 year old woman consume at 325lbs 5'11? I at leat work out 5 days a week for an hour and strength train 2-3 times week as well. Lately I've been consuming anywhere between 1200-1500. I'm wondering if that's enough or to little?
If you are doing these things, then yes 1200 calories is way too low. If you aren't, start doing them and increase your calories a bit.
The only way to reduce fat in a specific area is do reduce fat overall. There is no way to spot reduce fat. If you simply have fat in your chest area, it will eventually fall off as you lose fat all over. If you have actual gynocomastia, you should speak with a physician. Usually surgery is the only method to remove it. Fortunately, most of the time it's just fat loss that is needed.Hello
I am a 24 year old male. I am 6ft2, started at 244lbs and currently 201 lbs. My question to you is.. What would you recommend to lose moobs? They are smaller now but id like them gone if thats possible.
Thanks
I would have him do a beginners 5x5 program. My favorite is the ICF 5x5 (you can google that). As for an ab routine, I don't do any direct ab work. Heavy squats, deadlifts, front squats, glute-ham raises, etc all build a very strong core. It would be okay to do something like planks of cable crunches. I can't do crunches because of a back injury.sarahjean987 wrote: »Hello asking for my boyfriend, he is 174 pounds is diabetic and wants to get down to 150 and wants to start weight training, any recommendation weights for beginners? He wants to know what is your abs routine. Thank you and congratulations you look great.
I do the same now. Back hurt. Insisting on planks. Strentgthens your core more than any crunches0 -
If you know there is no spot reduction, then I don't understand the question. There is no way to flatten your stomach other than to lose enough fat in your abdomen so it becomes flat. Since you cannot spot reduce the fat in your abdomen, you must lose fat all over until it is flat.shaddowstorm wrote: »how do u flatten your stomach?
I know there's no spot reduction.
i'm 5'7, 60kgs and all I want to do is flatten my stomach
A 500 calorie deficit seems appropriate. Macro ratios are old school. I base my macros on my weight. I explain how this is done in the video on macros I posted on page 37. Lifting 4x a week, hiit twice, with liss 6 times a week is probably too much for someone in a deficit. I would lift total body 3x a week. HIIT once, then liss once or twice. When you eat carbs is meaningless. Having protein right before or right after workouts is also meaningless. Not eating carbs at night doesn't do anything.Your road is really amazing and inspirational.
I'm in the way of cutting. I was overweight previously, then I tried a lot of way to lose my weight (running, low carb dieting, workout..) It worked, and I then have normal weight, but 6-pack is by far a dream for me. I still have much body fat (more than 16%) and just decent amount of muscles.
I've just found MFP two weeks ago and started tracking calories for cutting. I have dropped 1 kg and I intend to continue until my body fat is really low (maybe under 10%). But one of my concerns is how to lose body fat while maintaining most of muscles. Here is my way, I just ask for some advice from you about that:
- Dropping about 500 kcal per day
- Eating macros by the ratio 40P:30C:30F. Not so strict, but I try to get enough protein (about 1g per pound) per day.
- Lifting weights four times a week and cardio (HIIT) for two days. After each workout, I also do about 30 minutes of low intensity cardio (mainly walking). I am fear that medium intensity cardio (like running at moderate pace) will burn my muscles instead of fat.
- Most of carbs are eaten pre- and post- workout. I eat almost no carb in the evening.
- Eating protein 45 minutes before and 30 min after the total workout (mainly whey shakes)
How do you think about that? And when did you start bulking after cutting? How do you know that it's time for doing that?
Thanks a lot.
You are concentrating on a lot of things that won't actually help you reach your goals. They won't necessarily hinder your efforts (though the over training may if it impairs your recovery), but they are by and large unnecessary. For you dietary intake, worry about your totals for the day, not what foods you eat when.
I would not be doing a cutting diet if I was you though. You are 5'7 and 60kg. You are attempting to chisel a foundation that hasn't been built. There is not enough muscle to cut down to. Many women are lean at 5'7 60kg. So for a male, If you are not lean at that height and weight, then you are probably not going to get lean this go around. I would do a lean bulk, at least a year long. Shoot to gain about a kg a month. At that point, you should have a muscular base in which to cut down to. I also have a guide on bulking video posted on page 37. Give that a watch.0 -
Don't try and recomp. It just isn't efficient. If you feel skinny-fat, you should do a lean bulk. Yes it means the scale will go up. But it doesn't mean you will get fat again. If you gain the weight slowly, you won't. Plus after a good 4-6 months of bulking, you can transition back into cutting mode to reduce any fat gained over the bulking period. You just have to trust in the process. Tons of people have done it before you without getting fat again. Just trust in that, and do it. The best part is, seeing as you've lost 80kg (congrats on that!) you know how to lose fat. Even if you gain a little more fat then planned on your bulk, which most of us do our first time, you have all the tools needed to cut it off. I can be scary the first time you intentionally try and gain weight, but it's simply a necessary part of the process, and the best way to deal with a skinny-fat problem.How did you tdeal with the mental issues relating to weight gain after loss. Ive lost about 80kg so far, and feel like im skinny fat. I work hard to maintain weight and re-comp, but if my weight goes up i freak out. I also struggle on occasions with binge eating, which never happened before my fatloss. Did you devellop an eati Ng disorder during your transformation, how did you avoid making a negative relationship with food??
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No questions on my end. I love seeing this kind of stuff on this site! Keep it up!0
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I watched your YouTube video on how to calculate calories and macros and I have a question about your formula you use when determining the recommendations for calories/fat/protein. Is that amount to lose or to maintain? I am a pretty short (5'1" 52 year old) so I used the smallest numbers but I am not sure if I should subtract from that to lose.0
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If you know there is no spot reduction, then I don't understand the question. There is no way to flatten your stomach other than to lose enough fat in your abdomen so it becomes flat. Since you cannot spot reduce the fat in your abdomen, you must lose fat all over until it is flat.shaddowstorm wrote: »how do u flatten your stomach?
I know there's no spot reduction.
i'm 5'7, 60kgs and all I want to do is flatten my stomach
A 500 calorie deficit seems appropriate. Macro ratios are old school. I base my macros on my weight. I explain how this is done in the video on macros I posted on page 37. Lifting 4x a week, hiit twice, with liss 6 times a week is probably too much for someone in a deficit. I would lift total body 3x a week. HIIT once, then liss once or twice. When you eat carbs is meaningless. Having protein right before or right after workouts is also meaningless. Not eating carbs at night doesn't do anything.Your road is really amazing and inspirational.
I'm in the way of cutting. I was overweight previously, then I tried a lot of way to lose my weight (running, low carb dieting, workout..) It worked, and I then have normal weight, but 6-pack is by far a dream for me. I still have much body fat (more than 16%) and just decent amount of muscles.
I've just found MFP two weeks ago and started tracking calories for cutting. I have dropped 1 kg and I intend to continue until my body fat is really low (maybe under 10%). But one of my concerns is how to lose body fat while maintaining most of muscles. Here is my way, I just ask for some advice from you about that:
- Dropping about 500 kcal per day
- Eating macros by the ratio 40P:30C:30F. Not so strict, but I try to get enough protein (about 1g per pound) per day.
- Lifting weights four times a week and cardio (HIIT) for two days. After each workout, I also do about 30 minutes of low intensity cardio (mainly walking). I am fear that medium intensity cardio (like running at moderate pace) will burn my muscles instead of fat.
- Most of carbs are eaten pre- and post- workout. I eat almost no carb in the evening.
- Eating protein 45 minutes before and 30 min after the total workout (mainly whey shakes)
How do you think about that? And when did you start bulking after cutting? How do you know that it's time for doing that?
Thanks a lot.
You are concentrating on a lot of things that won't actually help you reach your goals. They won't necessarily hinder your efforts (though the over training may if it impairs your recovery), but they are by and large unnecessary. For you dietary intake, worry about your totals for the day, not what foods you eat when.
I would not be doing a cutting diet if I was you though. You are 5'7 and 60kg. You are attempting to chisel a foundation that hasn't been built. There is not enough muscle to cut down to. Many women are lean at 5'7 60kg. So for a male, If you are not lean at that height and weight, then you are probably not going to get lean this go around. I would do a lean bulk, at least a year long. Shoot to gain about a kg a month. At that point, you should have a muscular base in which to cut down to. I also have a guide on bulking video posted on page 37. Give that a watch.
Thanks a lot for your advice. It is really useful. I may train too much, but I think I will take a rest when I feel not so well. I will follow your advice and pay mainly attention to the total macros other than when for eating them.
Btw, I think you've just been confused of shaddowstorm and me. I'm not 5'7'' and 60kg. My stats are 5'9'' (175 cm) and 74.5 kg (and I'm a male). My body fat is high (about 16%). That's why I decide to cut body fat first to get lean before bulking. I've been also do bulking for four months, and but it was dirty bulking and at that time I had no idea about macros and calories (all I do was workout and eating). I gained five kg, and also a remarkable increase in my waist. Then I realized that what I did was inefficient and I'd better cut before bulk (and most of fitness pages I've read also told that having high percentage of body fat will hinder the efficiency of bulking, that I will gain more fat rather than muscles).0 -
The video specifically was for fat loss. If you used the low end of the numbers, it should be a good starting point. You may have to adjust the calories based on your own results.lorisavage13 wrote: »I watched your YouTube video on how to calculate calories and macros and I have a question about your formula you use when determining the recommendations for calories/fat/protein. Is that amount to lose or to maintain? I am a pretty short (5'1" 52 year old) so I used the smallest numbers but I am not sure if I should subtract from that to lose.
Looks like I got you two mixed up. At 5'9 74.5 you could probably lose a bit more if you want. Again, you may not be able to get abs lean the first time. I couldn't, and neither could most people I know who have attempted. I would say most people need at least one proper cut/bulk/cut cycle to do it.
If you know there is no spot reduction, then I don't understand the question. There is no way to flatten your stomach other than to lose enough fat in your abdomen so it becomes flat. Since you cannot spot reduce the fat in your abdomen, you must lose fat all over until it is flat.shaddowstorm wrote: »how do u flatten your stomach?
I know there's no spot reduction.
i'm 5'7, 60kgs and all I want to do is flatten my stomach
A 500 calorie deficit seems appropriate. Macro ratios are old school. I base my macros on my weight. I explain how this is done in the video on macros I posted on page 37. Lifting 4x a week, hiit twice, with liss 6 times a week is probably too much for someone in a deficit. I would lift total body 3x a week. HIIT once, then liss once or twice. When you eat carbs is meaningless. Having protein right before or right after workouts is also meaningless. Not eating carbs at night doesn't do anything.Your road is really amazing and inspirational.
I'm in the way of cutting. I was overweight previously, then I tried a lot of way to lose my weight (running, low carb dieting, workout..) It worked, and I then have normal weight, but 6-pack is by far a dream for me. I still have much body fat (more than 16%) and just decent amount of muscles.
I've just found MFP two weeks ago and started tracking calories for cutting. I have dropped 1 kg and I intend to continue until my body fat is really low (maybe under 10%). But one of my concerns is how to lose body fat while maintaining most of muscles. Here is my way, I just ask for some advice from you about that:
- Dropping about 500 kcal per day
- Eating macros by the ratio 40P:30C:30F. Not so strict, but I try to get enough protein (about 1g per pound) per day.
- Lifting weights four times a week and cardio (HIIT) for two days. After each workout, I also do about 30 minutes of low intensity cardio (mainly walking). I am fear that medium intensity cardio (like running at moderate pace) will burn my muscles instead of fat.
- Most of carbs are eaten pre- and post- workout. I eat almost no carb in the evening.
- Eating protein 45 minutes before and 30 min after the total workout (mainly whey shakes)
How do you think about that? And when did you start bulking after cutting? How do you know that it's time for doing that?
Thanks a lot.
You are concentrating on a lot of things that won't actually help you reach your goals. They won't necessarily hinder your efforts (though the over training may if it impairs your recovery), but they are by and large unnecessary. For you dietary intake, worry about your totals for the day, not what foods you eat when.
I would not be doing a cutting diet if I was you though. You are 5'7 and 60kg. You are attempting to chisel a foundation that hasn't been built. There is not enough muscle to cut down to. Many women are lean at 5'7 60kg. So for a male, If you are not lean at that height and weight, then you are probably not going to get lean this go around. I would do a lean bulk, at least a year long. Shoot to gain about a kg a month. At that point, you should have a muscular base in which to cut down to. I also have a guide on bulking video posted on page 37. Give that a watch.
Thanks a lot for your advice. It is really useful. I may train too much, but I think I will take a rest when I feel not so well. I will follow your advice and pay mainly attention to the total macros other than when for eating them.
Btw, I think you've just been confused of shaddowstorm and me. I'm not 5'7'' and 60kg. My stats are 5'9'' (175 cm) and 74.5 kg (and I'm a male). My body fat is high (about 16%). That's why I decide to cut body fat first to get lean before bulking. I've been also do bulking for four months, and but it was dirty bulking and at that time I had no idea about macros and calories (all I do was workout and eating). I gained five kg, and also a remarkable increase in my waist. Then I realized that what I did was inefficient and I'd better cut before bulk (and most of fitness pages I've read also told that having high percentage of body fat will hinder the efficiency of bulking, that I will gain more fat rather than muscles).
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thanks for sharing all your knowledge! I have felt like I have learned a ton just from reading a few responses. I'll def check back for more updates and if I have any questions. 0
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First of all congrats!! That's really fun to see that your hard work and dedication paid off:)
I read in one of your comments that you feel bad about eating some types of food and I feel the same way so I'd like to know if you had cheat meals during the process or even now? and if so how often and how much calories?
Thank you!0 -
Im on my 3 week of 5x5 i really like is it normal for the scale not to move in the begining im just now gettin my cals under control so im aware i cant expect miracles but im gettin it together 0
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Great job! I wish that I have the same motivation as you do to get to my goal. Congratulations on your weight loss success!0
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Because I never ban foods from my day to day diet regardless of my goals, cheat days aren't needed often. I never know how many calories I have on a cheat day because that's the part of the day I consider cheating. Since I can eat donuts and ice cream any day I want, simply eating certain foods does not constitute a cheat day to me. A cheat day is when I eat whatever I want, in whatever amount I want. I do this probably less then 10 times a year. It's usually on vacation, or on a holiday. There are also days I don't track but I mentally keep calories "in check". Probably another 10-15 days a year. These days typically happen on vacation as well, or on days I do far above my normal level of activity. For instance, if I hike for 6-8 hours in a day, I might not count calories that day but as long as I don't go HAM I'll be hard pressed to go much over maintenance. The key here is that it's 20-25 days per YEAR that I don't know exactly what I'm eating. That's only around 5% of the time.saarhanina1 wrote: »First of all congrats!! That's really fun to see that your hard work and dedication paid off:)
I read in one of your comments that you feel bad about eating some types of food and I feel the same way so I'd like to know if you had cheat meals during the process or even now? and if so how often and how much calories?
Thank you!
When you first start heavy lifting you can retain some water. That combined with just starting to get your calories under control is why you haven't seen consistent results. If you track diligently and keep up with the exercise, you should start to see some losses. If after a few weeks you do not, you probably need to reduce calories.megganjeninngs69 wrote: »Im on my 3 week of 5x5 i really like is it normal for the scale not to move in the begining im just now gettin my cals under control so im aware i cant expect miracles but im gettin it together
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Don't wish for it, do it. Motivation is internal. You can be as motivated as you want to be.Dianaa31015 wrote: »Great job! I wish that I have the same motivation as you do to get to my goal. Congratulations on your weight loss success!
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I'm getting the double fitness wammy.
First vismal's mom's encouragement to get started in fitness at the gym she works at, then vismal's story which starts at 315 pounds like I was in October. The scale has been very good to me after I started tracking my food with this site. (Just passed 306 yesterday) -- Heading for goal of being well under 300 pounds by the end of the month.
I'm still craving junk foods, but I'm treating myself here and there, but I refuse to go back to where I was in October. I'm already feeling better, blood pressure heading in a positive direction. I'm no longer winded by simple walking. Can't wait to meet the new me this next year. My spouse and daughter have also taken my lead so I've got company on my journey.
Thanks @vismal for being an encouragement with your email, posts, and videos.
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That would be awesome if it's a Prime item. Free shipping would cut the cost per bar down nicely!on a completely random note: The VitaFiber is sold out in the 5kg jugs. FYI, they are switching over their products to ship through Amazon! Should make it a lot easier (maybe even cheaper for shipping) to get my hands on some! Thanks for sharing your Quest-style protein bar recipe.
Just a heads up - Vitafiber products now available thru Amazon. Looking forward to trying them and the Quest recipes Nick has posted at Feeding Fitness.
http://www.amazon.com/gp/node/index.html?ie=UTF8&marketplaceID=ATVPDKIKX0DER&me=A1SSYPLMIMVDU1&merchant=A1SSYPLMIMVDU1&redirect=true0 -
well done on your amazing weight loss you look amazing!
i was wondering whats the best exercise routine to help burn fat?0 -
I am going for a larger weight loss myself. I have lost 13 lbs already and going strong. Did you have any loose skin after you dropped the weight? And if yes, what did you do to tighten it up?0
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Been a big fan of yours for awhile! Dropped from 380ish to 240ish now, just wish I discovered your YouTube channel long before! Quick question...
I've been doing StrongLifts since January 1 but will be switching up to ICF next week. I'm still cutting, so would you recommend the cutting version of the program or just man-up and do the full thing?
Thanks in advance!0 -
Amazing, amazing progress! Getting ready to start a modified 5x5 (recent ACL surgery has me a little limited).0
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Wow what an amazing transformation, a huge inspiration!!! Thank you for sharing. I just joined this week so I don't have any questions yet but I'll be checking back here and reading through everything already posted.
Oh and just one quick question which has nothing to do with diet or exercise, but holy cow how did you lose all that weight and not have saggy skin? Or did you have to have some removed. I only ask because I have heard people say they've lost a lot of weight without ending up with saggy skin and I'm wondering if it's really possible.0 -
Hi. First of all, congratulations, what you've accomplished is truly amazing! You are an inspiration. I'm 6' and started at 256, today I'm 233 and I still have a long road ahead. Your story is motivating me even more to keep going.
I have a couple of questions:
-Did you have any of the associated conditions with obesity such as sleep apnea, diabetes, high cholesterol etc? If so, did they go away because of your weight loss or did they stay?
-Were you monitored by a Doctor during your weight loss?
Thank you for being so candid in your responses, and please do not feel obligated to answer if my my questions are too personal.
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A good diet! To lose fat you need to create a calorie deficit. You do this by eating less then you burn in a day. Exercise will cause you to burn more calories but generally diet will create the bulk of your deficit. As far as good exercises to do while losing fat, weight lifting! It will ensure that less muscle is lost during the weight loss process so that more of what you use is fat. Cardio can create some additional calorie burn, but unless you are doing tons of it, diet will still be the most important factor in losing fat.ashleigharmour wrote: »well done on your amazing weight loss you look amazing!
i was wondering whats the best exercise routine to help burn fat?
I've answered this question several times in the thread. Go back a few pages, there's even a video I posted on the topic.I am going for a larger weight loss myself. I have lost 13 lbs already and going strong. Did you have any loose skin after you dropped the weight? And if yes, what did you do to tighten it up?Been a big fan of yours for awhile! Dropped from 380ish to 240ish now, just wish I discovered your YouTube channel long before! Quick question...
I've been doing StrongLifts since January 1 but will be switching up to ICF next week. I'm still cutting, so would you recommend the cutting version of the program or just man-up and do the full thing?
Thanks in advance!
If you were a complete newbie I'd say do the 5x5 but since you've been lifting since January, I'd do the cutting version.Been a big fan of yours for awhile! Dropped from 380ish to 240ish now, just wish I discovered your YouTube channel long before! Quick question...
I've been doing StrongLifts since January 1 but will be switching up to ICF next week. I'm still cutting, so would you recommend the cutting version of the program or just man-up and do the full thing?
Thanks in advance!
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Check back a few pages, I answered this and posted a video on the topic. I've never had skin surgery.reikimichele wrote: »Wow what an amazing transformation, a huge inspiration!!! Thank you for sharing. I just joined this week so I don't have any questions yet but I'll be checking back here and reading through everything already posted.
Oh and just one quick question which has nothing to do with diet or exercise, but holy cow how did you lose all that weight and not have saggy skin? Or did you have to have some removed. I only ask because I have heard people say they've lost a lot of weight without ending up with saggy skin and I'm wondering if it's really possible.
I had mild hypertension and probably mild sleep apnea. The hypertension was verified, and the apnea I'm just assuming because I used to snore extremely loud and basically all night long. I almost never snore now. Fortunately I was young enough to not have high cholesterol or diabetes but I was on the fast track to both those things. My weight loss was not monitored by a doctor. I am a registered nurse so I was comfortable doing things on my own. I would have sought a physicians opinion if I would have had any medical issues along the way.enriquezmar wrote: »Hi. First of all, congratulations, what you've accomplished is truly amazing! You are an inspiration. I'm 6' and started at 256, today I'm 233 and I still have a long road ahead. Your story is motivating me even more to keep going.
I have a couple of questions:
-Did you have any of the associated conditions with obesity such as sleep apnea, diabetes, high cholesterol etc? If so, did they go away because of your weight loss or did they stay?
-Were you monitored by a Doctor during your weight loss?
Thank you for being so candid in your responses, and please do not feel obligated to answer if my my questions are too personal.
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I'm trying to gain muscle for summer in a few months. I'm 5'7 and 161 lbs with 30% body fat. Due to your huge success, you know what you're talking about. So I have a few questions:
Do you know the military diet? I'm on it Rn and I hear a lot of success stories but with a few critics saying its starvation and just water weight loss. What is your opinion on it if you know it?
What is the best weight training workout routine for a beginner to gain as much muscle possible in a healthy way for this summer? I'm assuming I have to eat lots of protein along with it.0 -
Wow, I have just started about a month ago and losing weight dramatically. I have wanted to train lifting but people are discouraging me to do it. They say I am still too heavy and I might injure myself. Why did you say you wish you started lifting at day 1? Would it make a difference as far as loose skin is concerned? That is my biggest fear now.0
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The military diet is a 3 day diet. Any 4 day diet, IMO, is worthless. You will lose mostly water. Even if you fasted for 3 days, the most you'd lose in fat is a few pounds. You'd lose lots of water, but not a lot of fat. It offers nothing in the way of long term weight loss of maintenance. It certainly will not work as a muscle building diet.Feeltheburn808 wrote: »I'm trying to gain muscle for summer in a few months. I'm 5'7 and 161 lbs with 30% body fat. Due to your huge success, you know what you're talking about. So I have a few questions:
Do you know the military diet? I'm on it Rn and I hear a lot of success stories but with a few critics saying its starvation and just water weight loss. What is your opinion on it if you know it?
What is the best weight training workout routine for a beginner to gain as much muscle possible in a healthy way for this summer? I'm assuming I have to eat lots of protein along with it.
As far as gaining muscle, you need to do 3 things. Eat in a calorie surplus (more food per day then you burn), get in adequate protein, and lift weights. Eating in a surplus will cause you to gain weight. Building muscle is an anabolic process and requires excess fuel to work efficiently. While some beginners can make very small muscles gains while losing weight, it's not a lot and it's only for a short period of time. To gain muscle optimally, you need to be gaining weight. As far as protein, eating about 0.8 grams/lb you weigh should be plenty. For a weight lifting program, I always recommend beginners do a total body, 5x5 program. ICF 5x5 is my favorite. Just know that when you gain muscle, you will also be adding some fat. This is why most people interested in muscle gains must do bulk/cut cycles. It where we gain muscle (with some fat gain) for a period of time and then switch to a fat burning phase for a while. The idea is to build as much muscle as possible while keeping fat gains minimal in the bulking phase, then to lose as much fat as possible while keeping muscle losses to a minimum in the fat burning phase. For a female, gaining about 1 lb a month is usually optimal. It will keep muscle gains high relative to fat gains. Gaining any quicker will result in unnecessary fat gains, and any slower will result in sub optimal muscle gains.
Don't listen to them. You are never to big to lift weights. Many of the strongest men in the world (elite strongmen and powerlifters) are obese. The reason I wish I would have started lifting earlier is that I would have retained a bit more muscle mass then I did. I'd have also had a 6 month head start on strength training. Loose skin is ganna happen if it's ganna happen. Nothing is going to prevent it. Just don't focus on it. Loose skin and healthy is WAY better then fat and unhealthy. Trust me!Wow, I have just started about a month ago and losing weight dramatically. I have wanted to train lifting but people are discouraging me to do it. They say I am still too heavy and I might injure myself. Why did you say you wish you started lifting at day 1? Would it make a difference as far as loose skin is concerned? That is my biggest fear now.
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