Losing weight and building muscles

muneesmsb
muneesmsb Posts: 6 Member
in Fitness and Exercise
I weigh about 258 lbs and my height is 6ft 3 in. I want to shed body fat that is mostly in my belly and thigh areas and build muscles at the same time. So I have started with cardio and strength for the last two weeks and have been able to maintain a calorie deficit for about 70% of my 2 weeks of training at the Gym. I want to know if should take protein supplements since I will lose some muscle while trying to lose weight ? What are other important points that I should keep in mind while doing this. I am aiming for a fitter and toned body.

Replies

  • TavistockToad
    TavistockToad Posts: 35,719 Member
    How much protein are you currently getting per day?
  • Hawkeye4356
    Hawkeye4356 Posts: 11 Member
    Hey bro congrats! U can even though most will tell u that it's impossible but you can build muscle and lose fat at the same time. It's through watching and maintaining ur macros. 40 20 40 works best for most people. Also make sure ur deficit isn't anymore than 20% of ur daily. Go check out mike matthews bigger leaner stronger
  • muneesmsb
    muneesmsb Posts: 6 Member
    TavistockToad wrote: »
    How much protein are you currently getting per day?
    I don't have an accurate measure but it hovers between 20-60g based on my diet. At present my routine is like this, I don't eat meat( fish or chicken baked) everyday. I eat them when I do strength training. Other days it's mostly veggies and sometimes a cup of black peas or chick peas or green grams.
  • muneesmsb
    muneesmsb Posts: 6 Member
    Hawkeye4356 wrote: »
    Hey bro congrats! U can even though most will tell u that it's impossible but you can build muscle and lose fat at the same time. It's through watching and maintaining ur macros. 40 20 40 works best for most people. Also make sure ur deficit isn't anymore than 20% of ur daily. Go check out mike matthews bigger leaner stronger

    Thanks for your response will check it out.
  • arditarose
    arditarose Posts: 15,573 Member
    muneesmsb wrote: »
    TavistockToad wrote: »
    How much protein are you currently getting per day?
    I don't have an accurate measure but it hovers between 20-60g based on my diet. At present my routine is like this, I don't eat meat( fish or chicken baked) everyday. I eat them when I do strength training. Other days it's mostly veggies and sometimes a cup of black peas or chick peas or green grams.

    20-60grams?! No. You should strive for .8g per pound of lean body mass, even per pound of body weight won't hurt. You can use a supplement to help you meet the goal.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    muneesmsb wrote: »
    TavistockToad wrote: »
    How much protein are you currently getting per day?
    I don't have an accurate measure but it hovers between 20-60g based on my diet. At present my routine is like this, I don't eat meat( fish or chicken baked) everyday. I eat them when I do strength training. Other days it's mostly veggies and sometimes a cup of black peas or chick peas or green grams.

    Then yes, eat more protein!
  • spzjlb
    spzjlb Posts: 599 Member
    Agreed with the protein. I have the same target as you but I'm an older female and a foot shorter than you!! Good luck.
  • Hornsby
    Hornsby Posts: 10,322 Member
    How many calories are you eating?
  • DanSTL82
    DanSTL82 Posts: 156 Member
    Protein will be good for maintaining/gaining muscle while losing fat. Set your protein goal in MFP to 45%. Use protein supplements as much as you need, as long as you stay under your daily calorie goal.

    I would also recommend BCAAs which help maintain muscle while you lose weight.
  • muneesmsb
    muneesmsb Posts: 6 Member
    Hornsby wrote: »
    How many calories are you eating?
    I have started to track my calories only this week and last week. So on an average it's around 1700. And I have completely stopped drinking sodas eating ice creams chocolates and other sugary stuff.
  • muneesmsb
    muneesmsb Posts: 6 Member
    EQComics wrote: »
    Protein will be good for maintaining/gaining muscle while losing fat. Set your protein goal in MFP to 45%. Use protein supplements as much as you need, as long as you stay under your daily calorie goal.

    I would also recommend BCAAs which help maintain muscle while you lose weight.

    Thanks for your suggestions. I will make those changes and see how things go. As far as BCAAs how is it different from Whey protein ? Should I take both ?
  • muneesmsb
    muneesmsb Posts: 6 Member
    spzjlb wrote: »
    Agreed with the protein. I have the same target as you but I'm an older female and a foot shorter than you!! Good luck.
    Good luck with your weight loss objective.
  • Yisrael1981
    Yisrael1981 Posts: 132 Member
    muneesmsb wrote: »
    EQComics wrote: »
    Protein will be good for maintaining/gaining muscle while losing fat. Set your protein goal in MFP to 45%. Use protein supplements as much as you need, as long as you stay under your daily calorie goal.

    I would also recommend BCAAs which help maintain muscle while you lose weight.

    Thanks for your suggestions. I will make those changes and see how things go. As far as BCAAs how is it different from Whey protein ? Should I take both ?

    Yes and if you want. Whey is just a food and an easy way of hitting your protein amount per day, simply a matter of convenience if you are not interested in eating chicken etc... BCAAs are a supplement and are there are claims that they assist with protein synthesis when taken in pure form..

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