Hello Guys, let me start by saying that I really want to get fit. i have attached my pics, please advise me if its good idea for me to try and cut down the fat and aim for 10% bf or will that make me too skinny. or should I bulk up instead and then start cutting??
i am consuming 1600-1700 calories and workout 4 days split and 5 kms run once or twice a week, since the past 5 weeks. Please advise if this is the right thing coz i dont want to end up doing more harm than good to myself
Weight: 196 lbs (lost 9 pounds)
height: 185 cm
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Thread: need help/total noob
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01-23-2013, 05:40 PM #1
need help/total noob
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01-23-2013, 05:44 PM #2
Just find your BMR subtract 500 from it. You get your daily caloric intake. Simple. Now you have this you have to lift routinely to prevent muscle loss. I would recommend walks 3 times a week and HIT at least twice a week. There you go you will lose weight quick. Also consume your protein atleast 1 gram of protein per body-aim for this.
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01-23-2013, 05:51 PM #3
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01-23-2013, 06:06 PM #4
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01-23-2013, 06:08 PM #5
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01-23-2013, 06:24 PM #6
1. Get rid of your misconceptions
2. Calculate your calories and macros
3. Eat about 20% less calories than you burn each day while still meeting minimum protein and fat. Get the remainder of cals from carbs.
4. Buy a kitchen scale and weigh everything that you eat.
5. Count calories using a site like MyFitnessPal. Here's how to count properly.
6. Lift heavy weights to preserve muscle mass, on a program like Starting Strength. Why not your own routine? Read this.
7. If nothing happens after 3 weeks, reexamine calculations, and eat less.
-Credit to dmacdonal9 for the list.
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01-23-2013, 06:29 PM #7
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01-23-2013, 06:33 PM #8
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01-23-2013, 06:48 PM #9
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If you want to lose some weight before bulking 5-10lbs, that's fine, but I think losing anymore might leave you looking twiggy. I would cut slowly, so you don't lose all your muscle mass. I would also eat more. I'm a girl and I lose weight on 1700 calories a day. I think 2000 would be better for you. Once your ready to bulk, I would do a slow, long bulk, so you don't put on more fat than muscle.
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01-31-2013, 01:27 PM #10
So I am 88 kilo now. I have dropped 5 kilo in 6 weeks. I was consuming 1600-1700 cals and working out 4 days split and running 5 kms once a week. By reading this thread and seeking advise from experienced guys i found out that i need to consume atleast 2000 cals and stop the 5 km running. I do HIIT now for 15 mins after workout 3 days a week. But my weight has gone up. Should i drop the cals again or do i need to start the running again. Shouldnt i be still losing about a pound a week? Does HIIT have a real advantage over running?
Thanks
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