We are pleased to announce that on March 4, 2025, an updated Rich Text Editor will be introduced in the MyFitnessPal Community. To learn more about the upcoming changes, please click here. We look forward to sharing this new feature with you!
Help me
malmunif2
Posts: 8 Member
I’m Mohammed,
Age 24
Weight 68 kg
Height 172 cm
Body fat 23%
My goal is losing body fat and gain some muscles. Any recommendations to reach my goal plz.
Here is some pictures of me and the calories, carbs, protein, and fat I have per day.
You can connect me here by massage
Thanks
Age 24
Weight 68 kg
Height 172 cm
Body fat 23%
My goal is losing body fat and gain some muscles. Any recommendations to reach my goal plz.
Here is some pictures of me and the calories, carbs, protein, and fat I have per day.
You can connect me here by massage
Thanks
0
Replies
-
1500 calories? How active are you? 1500 calories is really not much. Not eating enough will stop you from losing fat and building muscle mass.2
-
Use the "Search" feature for terms such as "abs", "progressive heavy lifting", and "bulk/cut". Good luck!0
-
.0
-
jaycam1989 wrote: »1500 calories? How active are you? 1500 calories is really not much. Not eating enough will stop you from losing fat and building muscle mass.
I’m here to hear from you tell me what I have to do to burn this fat and see the transformation.1 -
JeromeBarry1 wrote: »Use the "Search" feature for terms such as "abs", "progressive heavy lifting", and "bulk/cut". Good luck!
How I can ?0 -
-
JeromeBarry1 wrote: »Use the "Search" feature for terms such as "abs", "progressive heavy lifting", and "bulk/cut". Good luck!
How I can ?
You won't build very much muscle in a calorie deficit other than 'new/beginner lifter' gains. Keep your deficit on the less aggressive side. After these taper down you are left with maintaining the muscle you do have until you reach weight goal.
1) Create a small deficit. See the link above for more information.
2) Pick a progressive overload strength training program.
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
3) Get around .8-1 gram protein per your goal weight (or LBM)
4) When you reach goal move to recomp (maintenance calorie intake)
https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1
OR bulk/cut
https://community.myfitnesspal.com/en/discussion/10226536/bulking-for-beginners/p1
3
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 391.5K Introduce Yourself
- 44K Getting Started
- 259.7K Health and Weight Loss
- 176.1K Food and Nutrition
- 47.3K Recipes
- 232.7K Fitness and Exercise
- 391 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.6K Goal: Gaining Weight and Body Building
- 153.1K Motivation and Support
- 8.1K Challenges
- 1.3K Debate Club
- 96.4K Chit-Chat
- 2.5K Fun and Games
- 4K MyFitnessPal Information
- 22 News and Announcements
- 1.2K Feature Suggestions and Ideas
- 2.3K MyFitnessPal Tech Support Questions