New here building muscle

jb3287 wrote: »

I've had the app for a while just never used it. I am currently 35 at 221.6 pounds @ 6'2" and would really like help learning how to maximize muscle growth without losing too much weight . I am going to say my body fat percentage is roughly 25-30% . I started out at close to 240 pounds, I would like to stay near the 220 pound range but lower my body fat percentage closer to 15% ish 🙃

recomping doesn’t work for everyone as many factors must be in place. Losing 22 lbs of fat and adding 22 lbs of muscle will be a bit of a stretch regardless. You may want to concentrate on Fatloss and muscle retention and then when you’ve leaned out to where you want, change your diet from being in a deficit to a slight surplus while trading properly.

I am currently Body-Recomping. It is working for me as my body fat was at 31.7; now at 27.3, according to Navy Tape (Body Fat) calculations. I am also a noob to weightlifting, and this is important because I am gaining muscle faster than a novice to experience. Also, my diet is based on the cutting design bodybuilders use before they go into a competition. I set my calories, not at maintenance but at my BMR (1884). I did so to lose fat but not weight. Yes, I will lose some weight in time, but with my diet, I will retain muscle and grow some. Since my body fat was above 25% and a noob, this system was a good choice. My diet is set at 1.5g protein per KG of body weight (209 lbs = 94.8kg x 1.5 = 142). Rule of thumb- Protein = 4 calories, Carb =4 calories, and Fat= 9 calories. 142 g protein x 4= 568, so 568/ 1884 =30.15 or 30.15% of my BMR calories.
The rest of my calories should mainly come from carbs and extra protein while limiting fat to low as possible. As I become leaner, my calories will grow to promote muscle growth and proper muscle synthesis. At this point, my goal is to lose fat and build muscle in a steady profession that is easy to follow and produces results. Now, if you are leaner and a more experienced lifter, your protein and calorie needs will be higher than mine, and I see people as high as 40% protein in their diets. I started in June at 228 lbs, after a mild heart attack and quintuple bypass surgery. I started with simple walking and the cardio rehab hospital program. In December, I joined a real gym and got DOMs in my legs, doing too much from the beginning. I got some coaching and now have a three-month beginners' workout to build muscle and strengthen tendons, ligaments, bone connections, and the bone themselves. I am doing well and processing steadily.

After giving my info, I will say Diet is the most important. I struggle to try to get enough protein. I supplemented by using or drinking two Corepower (by fairlife) a day. It helps and provides 84g of protein easily. No, it is not a Whey Isolate protein shake, but it is a quality protein source and tastes pretty good. I am getting better at meal prepping on my budget, and I take a lot of advice and do my research. I will increase my calories and protein in about eight more weeks, not by much, according to my body fat and weight. My goal at the moment is 20% body fat and, honestly to be able to do overhand pull-ups without assistance bands.

Nice!