I need help

[LeChateau]

I want to change. I started working out two weeks ago, I've been doing the Kris Gethin 12 week workout. I don't just want to lose fat, but also gain muscle. How much calories/protein should I eat a day?

[swanso5]

this:

http://www.uponlinetraining.com/articles/0002.html

then this:

http://www.uponlinetraining.com/articles/0001.html

[RK19]

first of all id get down to the doctors and find out what that dark shadow over your face is....could be serious.

[swanso5]

nice hair straightener too, except you have no hair on your head...

[Boss Man]

Now, now Lads, curb your enthusiasm

Out of interest what does that Kris Gethin workout thing actually espouse, regards methods, training duration volume etc etc.

[NeckFace]

Its going to be hard to burn fat and gain muscle, At start it will happen, But you will hit a plateau and only be able to do one at a time. your body needs different conditions to metabolize fats, and to build muscle.

Also If You need mass to build mass. Thats why bodybuilders on the off season dont keep at competiton weight well that and the issue of possible death if they stay that that body fat % for too long.

If I were you I would focus on building up mass, then cutting once you think you are at a reasonable weight for your liking.

[Atticus]

first of all id get down to the doctors and find out what that dark shadow over your face is....could be serious.

nice hair straightener too, except you have no hair on your head...

Ahahah. Just brings the "Family" aspect into play, doesn't it?

(a very dysfunctional one)

[Boss Man]

Yeah, some of us folks are just plain coo coo

[cassiegose]

I want to change. I started working out two weeks ago, I've been doing the Kris Gethin 12 week workout. I don't just want to lose fat, but also gain muscle. How much calories/protein should I eat a day?

Shoot for 1 to 1.5 grams of protein per pound of bodyweight. For calories... Since I don't know your stats i'm totally just stabbing in the dark here... I would go for between 2500-2800 per day. Shoot for lean proteins, complex carbs, veggies, fruits, and healthy fats.

In eating adequate amounts of protein and lifting heavy weights/low(er) reps you should gain muscle. The extra muscle will help to speed up your metabolism a bit (35-60 more calories a day per lb of muscle you gain)which will help cut some of the fat. In addition, add in some HIIT and cardio to your workouts to help with the fat loss. HIIT is great for burning fat while maintain muscle.

To sum it up: Eat clean, lots of protein, lift heavy, and don't forget the HIIT a couple of times a week.

Cassie

[ctorok]

I agree with cassie, you should be getting in about 1g of protein per pound you weigh. you should go a bmr calculator online and find out how many you should be getting per day. at first you can lose weight and gain muscle but after you lift for awhile its almost impossible to do both at the same time

[BigBoySonny]

well i think cassie said all whats needed to be said