I want to gain muscle and loose body fat
Replies
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I suggest heading over to r/fitness. There's some good resources there to help you get started and decide which program is right for you to try.1
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brendanwhite84 wrote: »
I have a plan and I stick to it and I get it done every day, I'm just not noticing the gainzz as most people do I think it must come down to my eating after these comments.
I see your plan only hits each muscle group once a week. I would try something like Strong Lifts or PHUL to hit each muscle group more often.
Who developed your current program?
as for macros, you can start with 45% carbs, 30% fat 25% protein, and adjust from there. your protein goal should be 0.8-1 gram per lb of lean mass, or if you don't know your BF% go with.8grams per lb of body weight
Yeahh I thought that might be a problem I feel like I could hit the same muscle groups more then once a week, I made the current plan that I follow and it's probably not the best tbf.
and thanks ill aim for those percentages from now on and see how I get on.
Thanks for the help.0 -
brendanwhite84 wrote: »You're very active so make sure you are getting adequate calories to gain. Figure your sedentary calories + exercise calories + 500 more calories.
How do i calculate how many calories i burn while exercising?
My Daily calorie maintenace is about, 1,792-2,176 but when i inputted my details on an online calculator it came up with "2,300" i currently take in around 2,645 a day and that's not accounting for my exercsing.
i do an hour walk in the moring and hour walk in the evening and roughly one and a half hour in the gym every evening following a steady lifting programme and I'm not noticing many gains at all.
I think after reading a lot of helpful comments on here I really need to be eating more but it's just I thought I was eating more eating at 2,645. what % should my carb/fat/protein be at aswell?
Thanks!
This might be a bit too abstract (or too broad) but it looks like the Compendium of Physical Activities lists the MET values for weightlifting:
https://sites.google.com/site/compendiumofphysicalactivities/Activity-Categories/conditioning-exercise
As far as cardio goes, MFP tracks that well, although I use a heart rate monitor with some Garmin gear to fine-tune what I've burned.
Yeah I'm going to explore the app more and search for how to use some of those features then thanks, and sorry I don't understand that link you sent me lol.0 -
This is why I avoided letting mfp to set my calories goal. I don't like the idea of logging my activity, eating back the calories and all that. I've seen too many people totally confused with all this.
Therefore, I already pre-set my calorie goal with the number I chose using a simple third party calculator. After a few weeks of trial and error as one of the posters suggested, and maybe a simple tweak, 150 calories a day or so, I now perfectly know how many calories I need, to bulk, cut or maintain. It is so simple that way. In a month you will know your calorie needs to achieve a certain look and goal, and you just stick there until you come to a stall (which is another subject).
Otherwise it is very hard to guess your weight lifting expenditure in calories. Especially with weight lifting, unlike running for example, which is more precise. Even if you walk every day, I would still put you at moderately active level, cause you don't seem to run, or have any kind of demanding cardio.
To simplify, find a good calorie calculator, remember you are moderately active, you wish to get ripped (which I don't quite get at this point for you, but it's your choice), so you set your goal to maintain weight which is also knowns as recomp. Once you get that number, come back here to mfp, set your calories and stick to them every single day (including rest days), and see what happens. Remember, if you choose to do this, your activity has already been accounted for, so no need to log anything but your food.
Depending on visible changes after only a few weeks play with you calories a hundred or two, up or down. And that's it my friend. Really simple.
Btw this calorie calculator never failed me. Stay well
http://scoobysworkshop.com/calorie-calculator/
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Yeahh I thought that might be a problem I feel like I could hit the same muscle groups more then once a week, I made the current plan that I follow and it's probably not the best tbf.
and thanks ill aim for those percentages from now on and see how I get on.
Thanks for the help.[/quote]
You don't know enough to write your own program - pick one of the full body programs and follow it. Some good owns have been suggested. be sure to squat - Eastcoast Jim
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ahh okay so patience too seems to be the main factor in this lol and after all the help I've got from this thread I think I'm going to be bulking now and eating more instead of shredding and cutting down. I read somewhere that your meant to decrease your calorie intake by 10% on rest days as you generally are doing less exercise is this true?This is why I avoided letting mfp to set my calories goal. I don't like the idea of logging my activity, eating back the calories and all that. I've seen too many people totally confused with all this.
Therefore, I already pre-set my calorie goal with the number I chose using a simple third party calculator. After a few weeks of trial and error as one of the posters suggested, and maybe a simple tweak, 150 calories a day or so, I now perfectly know how many calories I need, to bulk, cut or maintain. It is so simple that way. In a month you will know your calorie needs to achieve a certain look and goal, and you just stick there until you come to a stall (which is another subject).
Otherwise it is very hard to guess your weight lifting expenditure in calories. Especially with weight lifting, unlike running for example, which is more precise. Even if you walk every day, I would still put you at moderately active level, cause you don't seem to run, or have any kind of demanding cardio.
To simplify, find a good calorie calculator, remember you are moderately active, you wish to get ripped (which I don't quite get at this point for you, but it's your choice), so you set your goal to maintain weight which is also knowns as recomp. Once you get that number, come back here to mfp, set your calories and stick to them every single day (including rest days), and see what happens. Remember, if you choose to do this, your activity has already been accounted for, so no need to log anything but your food.
Depending on visible changes after only a few weeks play with you calories a hundred or two, up or down. And that's it my friend. Really simple.
Btw this calorie calculator never failed me. Stay well
http://scoobysworkshop.com/calorie-calculator/
Thank you so much for all your advice I will follow it.
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Yeahh I thought that might be a problem I feel like I could hit the same muscle groups more then once a week, I made the current plan that I follow and it's probably not the best tbf.
and thanks ill aim for those percentages from now on and see how I get on.
Thanks for the help.
You don't know enough to write your own program - pick one of the full body programs and follow it. Some good owns have been suggested. be sure to squat - Eastcoast Jim
[/quote]
Thank's Jim I will follow a different plan.0 -
Calories burned during various activities...
nutristrategy.com/caloriesburned.htm
A good workout for you to use:
Squat
Bench press
Barbell rows
Overhead press
Barbell curls
Calf raises
Deadlift (once a week)
3 sets of 8-12 reps each. 3 times a week M-W-F. When you get 12 reps each set add weight.
No cardio. Go home. Eat.
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Calories burned during various activities...
nutristrategy.com/caloriesburned.htm
A good workout for you to use:
Squat
Bench press
Barbell rows
Overhead press
Barbell curls
Calf raises
Deadlift (once a week)
3 sets of 8-12 reps each. 3 times a week M-W-F. When you get 12 reps each set add weight.
No cardio. Go home. Eat.
Nice one ! thanks for that chart that's helped a lot, and thanks for the workout routine I'm going to most definitely try this one out!0
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