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It's impossible to build muscle and loose fat at the same time unless you're a newbie in fitness. In order to loose fat you need to be in a calorie deficit.
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Just out of a bulk.......I was also afraid to gain. I'm lean build and afraid to gain fat instead of muscle mass. I did a bulk for three months and gained 7 kg.. I'm happy with the results.....still lean but stronger and more mass.
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If you want to do it the right way then you need to calculate your BMR en TDEE. Without those numbers you're just guessing. This is an example https://tdeecalculator.net/ Your TDEE is based on your daily calorie burn. When you figured out your TDEE then you can decide what calorie intake you need to maintain, lose weight…
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👍😁
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I'm sorry maybe you should see a doctor to discuss this. We can't give you advice other then what's said in another topic you started. Gaining weight is nothing but eating in a surplus. You can eat high caloric food and more meals during the day but if your body can't hold this then you should first find out what your…
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😭😱 OMG 1100 calories !!! That's at least what your body needs to get al organs function when you're in coma 🤣 Take good care of yourself
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It's not that difficult to eat a lot of calories. If you want to gain weight fast aim for around 700–1,000 calories above your maintenance level. Or you can start with 300-500 to see what happens. Eat plenty of high-carb and high-fat foods if weight gain is a priority for you. It is best to eat plenty of protein, fat and…
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https://tdeecalculator.net/ I use this one......I think this is the most accurate I've seen
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I was underweight.......I need to eat a lot to maintain. I'm lean build and very active. I'm not a heavy weight lifter but I'll do strength training 3 times a week and cardio 2 times a week. I had this strange idea that I needed to lose weight and strength training to get lean muscle......but that was not right.....I…
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Great thread, I'm 45 and not in my menopause yet but good to read some experiences. I'm not a heavy lifter but I'm doing strength training 3 times a week and doing cardio 2 times. . Maybe I can learn before hitting menopause 🙈
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Rest day 🤪 Needed it, I go to the gym 5 times a week. I go for cardio 2 times and strength 3 times
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I'm bulking..... Looking for friends for inspiration. My food diary is open. Maybe not always clear as I'm Dutch 😝
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Happy weekend....... I've to work for a couple of hours saturday morning. I'd rather hit the gym I can tell. 45 next month so middle aged they say 🤪....... But just in numbers right?
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I keep my weight up with protein, carbs and weight lifting. Last summer 58kg and right now 64 kg. I'm 1.76 cm and have always had a lean build. Make sure you eat well and gain some muscle
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Use an TDEE calculator, eat 500 calories below and then you've to lose weight. Forget BMR and certainly not eat under you're BMR. BMR is what you're body minimal needs to work properly
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Driving home..... End of vacation 😭 I'm crying all the time..... 44 so called middle-aged and my vacation is over 🤣 Thank God it's friday 🙏
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44 years old and I don't feel middle aged 😭