STARTER HELP!!

[Boss Man]

It depends on your body. You might build muscle with a little fat, or maybe your body will initially store a bit of fat as it adjusts to what's being consumed, but the metabolic effect you'd get from the added muscle might end up helping you to get rid of some of it anyway.

It's also about what you consume as extra. You might find increasing your protein and fats could be the main impetus thereby keeping any increase in carbs relatively low compared to the other two macros and as a gram of fat has 2.25 times the number of calories non-alcoholic carbs do, then building a calorie increase around fats, could be the way to go.

If you were concerned about fat gain at some point, you could try this in the future.

Remove 10g carbs from each meal and replace the calories with fat calories. You maintain calories, but when the body can't get what it needs from carbs to fulfill all its energy needs, it would hopefully use fat to make up the deficit, as fat is a secondary energy source.

However I would not recommend this if it meant your carbs dropping below about 20g per meal.

[garethlello1979]

Just a quick update as i have been totting up the calories and protein for the diet i have suggested and this is it so see what you think. With meal i have averaged then as they vary slghly depending what meat or fish i eat.

current weight 87kg

Proposed calories on new diet 2100/2311 on gym days

Proposed protein on new diet 144gr/169 gym days

[Boss Man]

Looks fine. If it's not quite enough, aim for around 10% more at least and have the calories first meal of the day and the two meals before and after a workout and on non-workout days have the calories just for the first meal.

Try with what you're doing for now though and see how far you get.

[garethlello1979]

diet now is roughly 2000 calories 150gr protein and 60gr fat would this be ok for the next 3 months to build muscle and start shifting the fat for summer?

[Boss Man]

Not bad, but I'd have that intake on non-lifting days and add about another 300 calories in on lifting days.

This means having another 50 calories per day based on 6 meals.

There's 2 main ways I think you could do this.

1. 5g protein, 5g, carbs, 1g fat, (49 calories), extra per meal.

2. 5g carbs, 3-4g fat, (47-56 calories), extra per meal.

I would say it depends on how you think your protein intake is right now, as to whether you might want to implement option 1 or option 2 on lifting days.

One thing to bear in mind is not to get hung up by those amounts, as they are a framework to work with, not to try hard to get exactly right, or you'll drive yourself nuts.

[Jolynn]

Hope to hear you're making headway on weight loss and getting back in shape! If you're still looking for more options, try yoga. I swear by it!

[garethlello1979]

I have gone through stats properly now in regard to diet and the breakdown is thusly:

Calories - Average 200

Fat - Average - 75gr

Protein - Average - 141gr

On weights days i have a post workout shake whichs an extra:

Calories - 226

Fat - 2.1gr

Protein - 40gr

[Boss Man]

Are both of those calorie totals missing a 0 on the end because they're daily totals, or are they meant to be like that, because you are quoting totals based on individual meals.

[garethlello1979]

Sorry yes the first set is the second set is just the nutritional value of the protein shake

[garethlello1979]

Basically It would be to clarify:

Non workout day

Calories - 2000
Fat - 75gr
Protein - 141gr

Workout Days

Calories - 2230
Fat - 77.1gr
Protein - 181gr

[Boss Man]

That seems okay.

[ryanbCXG]

Weight loss is one tricky subject and can be hard to really get a foot hold even if we got some right at the start.

A list of 15 tips to help get things started. Weights are important along with cardio but things that are simple are overlooked. Like writing out goals, motivating factors, a path to get there. Sleep is another one people overlook. Fat loss and exercise are stressors and sleep is recovery. It also has many health implications with blood sugar regulation which translate to how we look.

Maybe the strategies will help. http://www.thewhitecoatfitness.com/15-f ... trategies/

[t_keesh]

I'm a beginner and used a lot of advices from this thread. Thanks a lot guys. I'm losing fat now and started gaining some muscles. I feel much healthier and stronger. Thanks a lot.

[alina123]

So I'm using this app. I'm using the 300 calorie burn and the elliptical workout. I'm seeing good results ( lost 8 lbs ) . I'm thinking of moving up to one of the more challenging workouts( 500 calorie burn workout) on the app. Can some one review it and tell me if it is wise for me to change workout or stick with the ones i'm doing now?

App link-
https://play.google.com/store/apps/deta ... sroutines2

[garethlello1979]

Hi guys what do you think of these meal plans? Im thinking i need some extra calories and maybe some extra protein?

Breakfast Calories Protein
Quaker Oats 222 6.1
Protein Shake 122 24
Soy Milk 102 10.2
Snack
Yoghurt 126 5.7
Whitworth Shots 135 3.6
Lunch
Chicken 236 51
Low Fat Cheese 97 8.3
Cous Cous 79 2.6
Dressing 28 0.3
Peppers
Snack
Nuts 154 4.9
Evening Meal
Steak/Fish 234 37.5
Noodles 221 6
Stir Fry Veg 65 2.5
Stir Fry Sauce 100 0.1

Post Workout
Protein Shake 226 40
This is 1921 calories and 162.8 grams protein or if im working out that day 2147 calories and 202 grams protein

Breakfast Calories Protein
Quaker Oats 222 6.1
Protein Shake 122 24
Soy Milk 102 10.2
Snack
Yoghurt 126 5.7
Whitworth Shots 135 3.6
Lunch
Chicken 236 51
Low Fat Cheese 97 8.3
Cous Cous 79 2.6
Dressing 28 0.3
Peppers
Snack
Nuts 154 4.9
Evening Meal
Mince 150 25
Sauce 125 4.5
Mushrooms 8 1
Rice 159 3.5
Onions/Peppers 30 1
Post Workout
Protein Shake 226 40

This is 1773 calories and 151.7 grams protein or if im working out that day 1999 calories and 191.7 grams protein

Breakfast Calories Protein
Quaker Oats 222 6.1
Protein Shake 122 24
Soy Milk 102 10.2
Snack
Yoghurt 126 5.7
Whitworth Shots 135 3.6
Lunch
Chicken 236 51
Low Fat Cheese 97 8.3
Cous Cous 79 2.6
Dressing 28 0.3
Peppers
Snack
Nuts 154 4.9
Evening Meal
Baked Potatoe 197 5.4
Baked Beans 160 9.4
Cheese 97 8.3


Post Workout
Protein Shake 226 40

This is 1755 calories and 139.8 grams protein or if im working out that day 1981 calories and 179.8 grams protein