I am 5'11" tall, 45 years old.....started @ 204ish 2 1/2 months ago (Nov 15ish/2012), now 191....I'm sure i am not eating properly to lose my gut while building muscle, i have been experimenting but don't really know what i am doing. I have been following "The body sculpting bible for men" as far as the workout part goes, i eat way way better than i ever have, i workout 6 days a week, i don't drink (anymore) and I'm just not seeing a whole lot of results, eating all the veggies and protein shakes and just healthier also seems to bloat me and make me gassy.....i know its a fine line to cut body fat and gain muscle mass, so i need some advise....i am very disciplined and will do what it takes....just don't know what to do......oh ya i smoke too, that's my next goal, but one thing at a time,,,,and yes i know smoking is "bad" for you, lol....any input will be appreciated....
|
-
02-01-2013, 11:55 PM #1
- Join Date: Feb 2013
- Location: Spruce Grove, Alberta, Canada
- Age: 56
- Posts: 5
- Rep Power: 0
New at this, so bare with me on fat loss while buiding muscle
-
02-02-2013, 12:01 AM #2
- Join Date: Mar 2008
- Location: Dyersburg, Tennessee, United States
- Posts: 9,222
- Rep Power: 42549
I recommend the book championship bodybuilding by christ aceto, its not only for bodybuilders, everyone can benefit ---goodluck
Disclaimer: The above post is my personal opinion and does not represent the official position of any company or entity. It does not constitute medical advice.
Online coaching avilable
******** Great Physique Fitness https://www.********.com/Great-Physique-Fitness-575323199169735/?ref=hl
Twitter SmetonFitness https://twitter.com/SmetonFitness
Instagram https://www.instagram.com/great_physique_fitness/?hl=en
-
02-02-2013, 12:14 AM #3
You aren't going to be able to build any noticeable muscle whilst losing fat. Also, you seem to have a few misconceptions about diet, you don't need to only eat veggies and protein shakes. In fact, that would be a terrible diet.
R.I.P urukhai29, sentinel3, AncientYouth.
"Eating chips and cookies and drinking soda is just like wandering through life. These are the agents of a purposeless existence. Avocados, turkey burgers, brown rice and eggs etc are the agents of a purposeful existence." - orderoutofchaos, The Internet, 2014
2 Kings 2:23-24
-
02-02-2013, 03:04 AM #4
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.
-
-
02-02-2013, 03:11 AM #5
-
02-02-2013, 03:37 AM #6
-
02-02-2013, 09:10 AM #7
-
02-02-2013, 09:15 AM #8
-
-
02-02-2013, 09:21 AM #9
Well, as far as diet goes in relation to body composition all we need to know is your calories and macros.
I said noticable muscle but as a general rule, you can't. There are a few exceptions: someone who has never lifted before, someone who has lifted before but completely detrained and lost a lot of size, genetic freaks and people using 'performance enhancers'. Even those people aren't going to be gaining large amounts of muscle. You might gain really small amounts.R.I.P urukhai29, sentinel3, AncientYouth.
"Eating chips and cookies and drinking soda is just like wandering through life. These are the agents of a purposeless existence. Avocados, turkey burgers, brown rice and eggs etc are the agents of a purposeful existence." - orderoutofchaos, The Internet, 2014
2 Kings 2:23-24
Bookmarks