any advice?

acedegraw93
acedegraw93 Posts: 3 Member
edited November 2024 in Health and Weight Loss
22 years old 6 foot tall 223 pounds my goal is to reach 185 pounds and then build muscle to benching at least 250 pounds anyone got some advice

Replies

  • jemhh
    jemhh Posts: 14,261 Member
    edited October 2015
    For fat loss, it's pretty simple--eat fewer calories than you burn. Set up your MFP profile correctly and then weigh your food and log it accurately. Weigh your food on a digital scale the majority of the time because it is the most accurate way to do things. If you can't use the scale (e.g., dead battery) use measuring cups/spoons but don't jam as much food in as possible to get extra bites. If you can't use a scale/measuring cups (e.g., out to eat with friends) estimate as best you can. Google "serving size chart" and look at the image results for help with that. To log accurately, search the MFP database for USDA entries. For example, for grapes you would search "usda green grapes." You can also scan UPCs with your phone and then check to be sure whatever comes up matches the nutrition info on the food label. If it doesn't, make a new entry.

    Start lifting now if you aren't already. You can build strength in a deficit. Certain populations can build muscle in a deficit (new lifters, overfat lifters, returning lifters.) I don't know your background so I'm not sure if you can or will at this point. Regardless, get on a good established routine (as opposed to trying to make one up if you aren't knowledgeable about how to do so) and lift.

    I don't know that you need to get down to 185. I know it's a "healthy" weight but it may or may not be necessary. You're in pretty much the ideal group for building muscle (young male) and I'd hate to see that put off in favor of unnecessary weight loss (not saying you don't need to lose any weight, just not sure it needs to be that much.) I'm not good at the numbers for men though so I'm going to tag @RGv2 and @ndj1979 because they seems to give good advice about this stuff.
  • RGv2
    RGv2 Posts: 5,789 Member
    edited October 2015
    185 probably isn't bad, but probably not necessary. For example: I'm 5'7" and when I was 22-25 I tried to cut down to an "ideal" weight of, for my size, was about 150. I got down to about 163, and just couldn't do it anymore. I adjusted my diet to maintenance/slight surplus, slowly got back up to about 170-173. I looked better, felt better, and my BF% actually dropped.

    A step further. Building muscle takes a lot of time, commitment, and an on point diet. IMHO, it makes more sense and is much more efficient to start lifting now. When we cut, we lose water, fat, and muscle. When we lift in that cut, what we are doing is trying to maintain that muscle so we lose mainly water and fat. Why go through all the work to lose that weight and then put in even more work to build the muscle back up when you already have it now and you just need to maintain it and lose the fat covering it? You 100% can build strength in a deficit. You don't need to worry about cutting to a certain weight and building new muscle. Use what you have now.

    Final point. 185 may be good an well for you, but you could possibly find that you'll actually meet your aesthetic/BF% and strength goals at 190 - 195. I would be one to recommend measuring goals through measurements and the mirror test first, then the scale.
  • acedegraw93
    acedegraw93 Posts: 3 Member
    OK well here is my next question what are some at home workouts currently my financial position prohibits me from a gym and buying weights what are some things I can do at home. And thank you it makes more sense to try to build muscle now which is what I wanna do I also want to fit my old clothes. But I am going to use your advise and just build now.
  • RGv2
    RGv2 Posts: 5,789 Member
    acedegraw93 wrote: »
    OK well here is my next question what are some at home workouts currently my financial position prohibits me from a gym and buying weights what are some things I can do at home. And thank you it makes more sense to try to build muscle now which is what I wanna do I also want to fit my old clothes. But I am going to use your advise and just build now.

    It's not even building now (well sure, you'll build a little early on), it's about preserving what you already have, not losing it, and then having to go through all the painstaking work of getting it back.

    There are books out there you can give a try. You Are Your Own Gym and Convict Conditioning are a start.
  • Jake3844
    Jake3844 Posts: 7 Member
    Take it slow. You don't have a whole lot of weight to lose, and I would also advise you to pay less attention to the weight you lift and more attention to the form you use.

    You'll get to 250 pounds, getting there too fast can cause problems. Maybe this is all common sense, just my advice. Good luck :)
  • jemhh
    jemhh Posts: 14,261 Member
    If you can't get a book right now, StartBodyweight's basic routine is pretty good too: http://www.startbodyweight.com/p/start-bodyweight-basic-routine.html
  • acedegraw93
    acedegraw93 Posts: 3 Member
    To be honest I just wanna lose my muffin top then build muscle
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