Advice Please!
Replies
-
What is a good way to lose fat without losing muscle?
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Good lifting program, adequate protein and a smaller deficit.5 -
natester15 wrote: »I would not recommend a calorie deficit. You can reduce your body fat % and still gain muscle but timing is important. It’s about keeping your body in an anabolic state. When your body is in an anabolic state it is using fat for energy and it’s building muscle. If you are not in an anabolic state you are catabolic, which is storing fat and burning muscle for energy. Just eat clean-ish the cleaner the better and make sure you have a protein source every 2-3 hours whether or not it comes from a shake or a meal. And make sure you are in a calorie surplus.
That's not how it works.3 -
CharlieBeansmomTracey wrote: »CharlieBeansmomTracey wrote: »CharlieBeansmomTracey wrote: »
I dont see where OP has a lot of body fat maybe the midsection area sure. but the rest doesnt look like a lot. not arguing with you I just dont see where its too much to gain weight. he is 6ft and 192 lbs. but ultimately its his choice and maybe a recomp would be the best thing at the moment.
His bodyfat is easily in the 20-22% range, regardless of his weight. Bulking at high bodyfat levels isn't a good idea because you're more likely to put on fat than muscle. Read the part about p-ratio here.
I know bulking puts on bodyfat,but wouldnt 20-22% be in the normal ranges or no? I also thought the more fat you had would help to gain muscle a bit easier as the fat is used for energy since its stored? or is that wrong?
Are you thinking of bodyfat in women maybe? But @usmcmp explained it well... Bulking at higher bodyfat typically leads to more fat gain
no im not thinking of women. and someone already said that that amount for men is in the normal range.
Normal sure, ready to bulk no. Eta: unless OP was close to or underweight1 -
Would setting MFP to losing 1lb per week be too much?0
-
Or should I go for 2lbs?0
-
Or should I go for 2lbs?
Small deficit = slow rate of loss. The smaller the deficit the higher the chance of adding some muscle as you slowly lose fat, with a big deficit and you have next to no chance of adding muscle. I had to come right down to 1lb/month loss when I was fine tuning things (losing 2lb of fat and gaining 1lb of lean mass a month) but I was twice your age with loads of training years. As you are young'ish and new to training 1lb/week would probably work (at least initially). If that impacts your training performance or recovery you could go to half a pound a week.
Don't make something simple more complex for no good reason.
It's not special foods, eliminating foods or particular timing of food that matter.
Concentrate on the big ticket items:
Really good training, good recovery, small deficit, good overall diet including adequate protein.
Can't emphasise enough that it all starts with your training, that starts the process - diet supports it.
Don't be one of those (mostly) young men flitting aimlessly around the gym with a protein shaker in their hand and doing a crappy workout!
3 -
Or should I go for 2lbs?
Small deficit = slow rate of loss. The smaller the deficit the higher the chance of adding some muscle as you slowly lose fat, with a big deficit and you have next to no chance of adding muscle. I had to come right down to 1lb/month loss when I was fine tuning things (losing 2lb of fat and gaining 1lb of lean mass a month) but I was twice your age with loads of training years. As you are young'ish and new to training 1lb/week would probably work (at least initially). If that impacts your training performance or recovery you could go to half a pound a week.
Don't make something simple more complex for no good reason.
It's not special foods, eliminating foods or particular timing of food that matter.
Concentrate on the big ticket items:
Really good training, good recovery, small deficit, good overall diet including adequate protein.
Can't emphasise enough that it all starts with your training, that starts the process - diet supports it.
Don't be one of those (mostly) young men flitting aimlessly around the gym with a protein shaker in their hand and doing a crappy workout!
Thanks! I’m meeting the trainer on Weds to design a program. Anything specific I should be asking/telling him? I think I’ll go for 1lb per week initially and see if I need to decrease it
0 -
Also, what should I do in terms of eating back exercise calories?0
-
Also, what should I do in terms of eating back exercise calories?
I'd transition to the TDEE method, where you eat the same amount of calories and monitor weight loss over a 2 to 4 week period. There are plenty of TDEE calculators online, like fitnessfrog, where you can get an estimate of calories.0 -
Or should I go for 2lbs?
Small deficit = slow rate of loss. The smaller the deficit the higher the chance of adding some muscle as you slowly lose fat, with a big deficit and you have next to no chance of adding muscle. I had to come right down to 1lb/month loss when I was fine tuning things (losing 2lb of fat and gaining 1lb of lean mass a month) but I was twice your age with loads of training years. As you are young'ish and new to training 1lb/week would probably work (at least initially). If that impacts your training performance or recovery you could go to half a pound a week.
Don't make something simple more complex for no good reason.
It's not special foods, eliminating foods or particular timing of food that matter.
Concentrate on the big ticket items:
Really good training, good recovery, small deficit, good overall diet including adequate protein.
Can't emphasise enough that it all starts with your training, that starts the process - diet supports it.
Don't be one of those (mostly) young men flitting aimlessly around the gym with a protein shaker in their hand and doing a crappy workout!
Thanks! I’m meeting the trainer on Weds to design a program. Anything specific I should be asking/telling him? I think I’ll go for 1lb per week initially and see if I need to decrease it
A word of caution - not all trainers are the same. Entry level PT qualifications aren't very demanding and what you want may not be your trainer's speciality (ask them!). e.g. at my gym there's PTs who are bodybuilders, powerlifters, semi pro cyclists, semi pro rugby players, crossfitters.....
I wouldn't ask the 300lb powerlifter how to improve my one hour bicycle time trial speed.
Be really clear about your goals, ask to be taught the big compound lifts as a minimum, they are the foundation of your training. It's perfectly OK to pick a program designed by an expert (see list already posted) and ask your PT for help in how to follow it.
Eating back exercise calories - yes. But that doesn't have to be the MyFitnessPal style, it can also be wrapped up into your daily goal using the TDEE method. Personal preference and remember your long term weight change is your best guide to balancing out all the many estimates involved.1 -
So here's my breakdown for tomorrow and Tuesday, any feedback is appreciated! MFP suggests I need 1700kcal per day that includes a 500kcal deficit lose 2lbs per week, which after a few weeks I'll change to 1lbs per week.
My macros are:
Protein - 192g
Carbs - 122g
Fat - 46g
Monday
Breakfast - Oats & Skimmed Milk (182kcal/27.4 carbs/3.9 fat/8.2 protein)
Lunch - Chicken Fillet, Paprika Seasoning, Broccoli & Mung Bean Fettuccine (406kcal/8 carbs/10.3 fat/63.8 protein)
Dinner - Brown Rice & Chilli (485kcal/60.9 carbs/8 fat/40 protein)
Snacks - Protein Bar (218kcal/16.9 carbs/8 fat/20.3 protein)
Workout - Running Club (60 mins/8km) - Slow Pace
Totals:
1291kcal/122 carbs/31 fat/130 protein/ 28 sugar/17 fiber)
Obviously this is below my target - what more can I eat?! I'm thinking of having another chicken fillet for a snack after running club. I'm also thinking I'm going to need protein shakes to up my protein intake and calories?
I'm a fussy eater and don't eat egg or fish, so any tips? On Tuesday I;m meeting my trainer and will discuss and decide on a workout plan.
0 -
So here's my breakdown for tomorrow and Tuesday, any feedback is appreciated! MFP suggests I need 1700kcal per day that includes a 500kcal deficit lose 2lbs per week, which after a few weeks I'll change to 1lbs per week.
My macros are:
Protein - 192g
Carbs - 122g
Fat - 46g
Monday
Breakfast - Oats & Skimmed Milk (182kcal/27.4 carbs/3.9 fat/8.2 protein)
Lunch - Chicken Fillet, Paprika Seasoning, Broccoli & Mung Bean Fettuccine (406kcal/8 carbs/10.3 fat/63.8 protein)
Dinner - Brown Rice & Chilli (485kcal/60.9 carbs/8 fat/40 protein)
Snacks - Protein Bar (218kcal/16.9 carbs/8 fat/20.3 protein)
Workout - Running Club (60 mins/8km) - Slow Pace
Totals:
1291kcal/122 carbs/31 fat/130 protein/ 28 sugar/17 fiber)
Obviously this is below my target - what more can I eat?! I'm thinking of having another chicken fillet for a snack after running club. I'm also thinking I'm going to need protein shakes to up my protein intake and calories?
I'm a fussy eater and don't eat egg or fish, so any tips? On Tuesday I;m meeting my trainer and will discuss and decide on a workout plan.
1291 calories is too low for a man who will be lifting weights and you definitely wont be building muscle. 1500-1600 is the least for a male thats old,sedentary or very short. you are neither of those. set it to lose .5(1/2) lb a week, and eat to that calorie goal. 2 lbs when you dont have a lot to lose is too aggressive and I cant see how MFP gave you such a low goal being male.1200 calories is not even going to be enough to fuel your body especially when running or working out. your BMR(the calories your body needs just to function) is probably higher than that.you will burn out quick eating that little.0 -
So here's my breakdown for tomorrow and Tuesday, any feedback is appreciated! MFP suggests I need 1700kcal per day that includes a 500kcal deficit lose 2lbs per week, which after a few weeks I'll change to 1lbs per week.
My macros are:
Protein - 192g
Carbs - 122g
Fat - 46g
Monday
Breakfast - Oats & Skimmed Milk (182kcal/27.4 carbs/3.9 fat/8.2 protein)
Lunch - Chicken Fillet, Paprika Seasoning, Broccoli & Mung Bean Fettuccine (406kcal/8 carbs/10.3 fat/63.8 protein)
Dinner - Brown Rice & Chilli (485kcal/60.9 carbs/8 fat/40 protein)
Snacks - Protein Bar (218kcal/16.9 carbs/8 fat/20.3 protein)
Workout - Running Club (60 mins/8km) - Slow Pace
Totals:
1291kcal/122 carbs/31 fat/130 protein/ 28 sugar/17 fiber)
Obviously this is below my target - what more can I eat?! I'm thinking of having another chicken fillet for a snack after running club. I'm also thinking I'm going to need protein shakes to up my protein intake and calories?
I'm a fussy eater and don't eat egg or fish, so any tips? On Tuesday I;m meeting my trainer and will discuss and decide on a workout plan.
Yikes, that's way too low. I am 5'9 at 164 lbs and I usually start my cut somewhere near 2400-2500 calories and I don't even do cardio. If I am not mistaken, you are over 6 feet tall and 190 something lbs, at 1291 calories, your basically eating what a short sedentary woman would eat on a diet....in other words, your calories intake is horrible. You really need to increase your calories intake. I don't even think you can get newbie gains by eating so low. Although I do advocate healthy eating, you shouldn't go through to the extreme of eating "only" healthy food. You can add a "junk" food here and there as long as they don't make out the majority of your food. They can help you big time if you have a hard time meeting your calories. The other alternative is to add dried fruits and nuts, both are low volume and high calories. Do not do the mistake people do here on mfp that I see often which is eat almost nothing and do a ton of cardio. Sure you will lose weight initially, but you're setting up yourself for a lot of frustration down the line especially when the weight loss plateaus and/or when your hormones or so *kitten* up that your SO will notice it too....and that won't be fun.
Also you seem to be that skinny fat type of person, so I wouldn't go as high as 2lbs per week rate, I would stick with 1 lbs per week rate.1 -
Thank you for the warning! I was worried it was too low. I'll change MFP to 'Active' and lose 1.5lb per week and it gives me a target of 2300, is that more like it? It i set it to 1LB per day it gives me 2550 per day.
Any ideas on what more I can eat? I'm struggling to find much else!0 -
So I'm now looking at 2300kcal (that's losing 1.5lbs per week) and macros : 231g carbs/64g fat/200g protein)0
-
If I change it it goes to 2500kcal per day. I think it just shocks me because previously I;ve had to drop calories to prepare for running events, so it seems a lot, even though its not!0
-
When it comes to building muscles, losing too much weight is your enemy. 1.5 lbs is in the upper end of where you should lose weight, but 1 lbs is a perfect sweet spot. You ensure you get newbie gains and fat loss at the sametime. When you start lifting, you're at the instance of where you can lose fat and build muscle...which is harder to do once you're an experienced lifters...actually for 99% experienced lifters, it's impossible. Sure some will say you can by recomp, but with recomp, the progress will be very slow opposed to a bulk and cut cycle.2
-
When it comes to building muscles, losing too much weight is your enemy. 1.5 lbs is in the upper end of where you should lose weight, but 1 lbs is a perfect sweet spot. You ensure you get newbie gains and fat loss at the sametime. When you start lifting, you're at the instance of where you can lose fat and build muscle...which is harder to do once you're an experienced lifters...actually for 99% experienced lifters, it's impossible. Sure some will say you can by recomp, but with recomp, the progress will be very slow opposed to a bulk and cut cycle.
Thanks! I'm goinf to eat a lot more then (:D) does it all have to be super-healthy?
I'm also going to look into shakes0 -
When it comes to building muscles, losing too much weight is your enemy. 1.5 lbs is in the upper end of where you should lose weight, but 1 lbs is a perfect sweet spot. You ensure you get newbie gains and fat loss at the sametime. When you start lifting, you're at the instance of where you can lose fat and build muscle...which is harder to do once you're an experienced lifters...actually for 99% experienced lifters, it's impossible. Sure some will say you can by recomp, but with recomp, the progress will be very slow opposed to a bulk and cut cycle.
Thanks! I'm goinf to eat a lot more then (:D) does it all have to be super-healthy?
I'm also going to look into shakes
It's up to you, if you enjoy eating 100% healthy food (I hate using that term), then go all healthy. But if you're like me who feels miserable going that extreme, I usually try to eat 90% of what I eat healthy and the other 10% is usually junk and highly processed. It's basically to keep me sane. But because I do that, you shouldn't do it. You do a diet that you can stick with, just make sure you get your protein,fiber and micronutrients and things will be fine.0 -
When it comes to building muscles, losing too much weight is your enemy. 1.5 lbs is in the upper end of where you should lose weight, but 1 lbs is a perfect sweet spot. You ensure you get newbie gains and fat loss at the sametime. When you start lifting, you're at the instance of where you can lose fat and build muscle...which is harder to do once you're an experienced lifters...actually for 99% experienced lifters, it's impossible. Sure some will say you can by recomp, but with recomp, the progress will be very slow opposed to a bulk and cut cycle.
Thanks! I'm goinf to eat a lot more then (:D) does it all have to be super-healthy?
I'm also going to look into shakes
no it doesnt have to be what you consider super healthy. eat what you like just make it fit into your calories. if you want to go healthier that is u[p to you. but its not needed for weight loss all that matters for weight loss is calories. 100 calories of chocolate and 100 calories of carrots are still 100 calories. although the carrots will most likely have more fiber and it would take more to equal 100 calories than it would with the chocolate. shakes arent needed unless you want them. you can get enough protein and what not with food.1 -
We can't know his body fat from this info alone, size of frame, lean muscle mass and other factors are all unknowns. I would focus on strength development through compound movements done with good from through a full range of motion, not in splitting the body by muscle groups. Split it by compound movements that are aligned with how the body naturally moves. Squats, deadlifts, horizontal and vertical pushing and pulling. You also might have trouble recovering from lower body workouts with the running, but it depends on the intensity of lifting and running and you'll have to assess that for yourself. Focus on developing strength and the strangth will drive muscular hypertrophy. Also pick exercises and stick with them, you don't need to do 3 angles of chest flys or confuse the muscles. stress them regularly, let them recover, stress them again,... this will drive adaption in the long term. The large movements are a skill and leaning proper form is just as important as pushing yourself.2
-
We can't know his body fat from this info alone, size of frame, lean muscle mass and other factors are all unknowns. I would focus on strength development through compound movements done with good from through a full range of motion, not in splitting the body by muscle groups. Split it by compound movements that are aligned with how the body naturally moves. Squats, deadlifts, horizontal and vertical pushing and pulling. You also might have trouble recovering from lower body workouts with the running, but it depends on the intensity of lifting and running and you'll have to assess that for yourself. Focus on developing strength and the strangth will drive muscular hypertrophy. Also pick exercises and stick with them, you don't need to do 3 angles of chest flys or confuse the muscles. stress them regularly, let them recover, stress them again,... this will drive adaption in the long term. The large movements are a skill and leaning proper form is just as important as pushing yourself.
1. The pictures he shared combined with him saying he just started lifting give us a pretty good idea of his body composition.
2. We haven't given him much advice on programming because his first post states he is supposed to be getting programming from a trainer. Hopefully the trainer follows up with him through the duration of the programming.0
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.6K Introduce Yourself
- 43.8K Getting Started
- 260.3K Health and Weight Loss
- 176K Food and Nutrition
- 47.5K Recipes
- 232.6K Fitness and Exercise
- 431 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.6K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.8K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions