Only recently got these moobs since I had an acl reconstruction to my knees which left me unable to do anything for a while so I'm guessing I just piled on fat in the wrong place, I've been goin to the gym for a month now an sort of building muscle underneath the fat how will I make them solid
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07-29-2013, 05:10 AM #1
How to turn these moobs into solid pecs
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07-29-2013, 05:19 AM #2
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07-29-2013, 05:22 AM #3
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07-29-2013, 05:27 AM #4
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07-29-2013, 05:48 AM #5
- Join Date: Mar 2013
- Location: London, u wot m8, United Kingdom (Great Britain)
- Posts: 1,900
- Rep Power: 36627
Here is a good guide: forum.bodybuilding.com/showthread.php?p=553453753
You need to figure out your TDEE (the amount of calories you need to consume per day to maintain your weight) via a TDEE calculator. This number is generally 2500 calories, but it can be lower or higher depending on your body and level of activity. Subtract around 500 calories from this number, and that is the number of calories you should consume per day. Try to get at least 1g of protein for every pound of body weight. So if you weigh 150 pounds, consume at least 150g of protein a day. The rest of your calories can be divided between carbs and fats.
The next most important thing is to make sure that you continue to lift heavy in the gym, so that you do not any of your hard earned muscle while you lose fat. Try to lose between 0.5-2 pounds per week, while maintaining your strength. If don't lose enough in a week, reassess and reduce your calories by 100 per day and check your weight at the end of the week. If you lose too much, add some more calories to your daily intake.
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