Need advice
Doing the Kris Gethin 12 week muscle building program
20% body fat 185 5'4
I started 2 days ago
My calorie consumption is 3535
The reason I feel that those calorie fit me is because i work and for those 6 hours I am moving nonstop ... also I include my lifting... you can say I walk 6 hours non stop lift around a couple pound during my job...
I drink my bcaa during work also I try to eat every hour or 2 to keep my body from eating muscle
Any suggestions or recommendations to change of diet lower calorie ... uptake calorie
My biggest worry is that I walk so much I feel like I am burning muscle on top of that I carry stuff through out the day sometimes
Also this is my first time bulking
Trying to get the best result possible
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10-18-2017, 10:05 PM #1
HELP trying to prevent muscle loss and extra fat gain
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10-18-2017, 10:35 PM #2
- Join Date: May 2011
- Location: Coalinga, California, United States
- Age: 33
- Posts: 48,213
- Rep Power: 451500
Assuming you lift and eat enough protein you wont burn much/any muscle; BCAAs are useless and Gethin's plan is trash by the way.
NUTRITION
This is the largest factor in your success, learn the basics to get started and then move into more advanced if needed.
BASICS
Spoiler!
Sources and More Information
Spoiler!
TRAINING
Start with a solid beginner routine, these are designed to get the most for you; they are designed by professionals and use progressive overload. Read through them and pick the one you like most, follow it as it is written.
Why You Should Not Make Your Own Routine
How To Perform Basic Lifts
Routines
Starting Strength
BabyLover's Starting Strength
AllPro's Beginner Routine
StrongLifts 5x5
IceCream Fitness 5x5
Fierce 5
Coolcicada's Push Pull Legs
Calisthenics routines
Spoiler!
SUPPLEMENTS
Remember one thing, supplements are only that; they supplement something and are never meant to be replacements. A multivitamin will not replace fruits and vegetables, a fat burner will not replace a caloric deficit, and a meal replacement is not meant to be your only source of calories.
This is a brief run down of the 'basics', for further breakdowns of specific ingredients (like Yohimbe, Forskolin, Glycerol, ect) more research on your part would be needed.
Protein
Spoiler!
Multi-Vitamins
Spoiler!
Fish Oil
Spoiler!
Creatine
Spoiler!
BCAAs
Spoiler!
Fat Burners
Spoiler!
Pre-Workouts
Spoiler!
Meal Replacements/Mass Gainer
Spoiler!
CLA
Spoiler!
Glutamine
Spoiler!Short cuts to success are often paved with lies.
1/13/16: Massive hernia.
5/10/16: Finally back to lifting, light but improving.
Why Teens shouldn't cut/Lack of progress thread- http://forum.bodybuilding.com/showthread.php?t=169272763&p=1397509823#post1397509823
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