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  1. #1
    Registered User Fuzpud's Avatar
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    Help losing fat but gaining muscle mass

    Hey, I'm a 25 year old guy weighing 290 lbs. Most of my weight gain was due to anxiety, something that runs in my family. I was terrified every time my heart rate got high and shied from physical activity. I've overcome this, however I don't quite know how to proceed. I'm likely sitting at a 40% BMI, maybe a little less, but not much. How can I maximize my fat loss, getting rid of this excess weight, while maximizing my muscle gains? I don't mind being a heavy guy, but being weighed down by something that can only be used in perilous times is frustrating. Both diet and workout tips are welcome. Thanks!
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  2. #2
    Registered User spradish's Avatar
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    Your #1 goal needs to be fat loss. Eat sufficient protein (.8 g/lb) and lift weights on a good program (Fierce 5, Starting Strength, and All Pro's are three of many good programs) in order to minimize muscle loss. You might gain some muscle as a new and overweight lifter but that should just be considered a bonus if it happens, not a primary goal at this point.
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  3. #3
    Registered User Fuzpud's Avatar
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    Originally Posted by spradish View Post
    Your #1 goal needs to be fat loss. Eat sufficient protein (.8 g/lb) and lift weights on a good program (Fierce 5, Starting Strength, and All Pro's are three of many good programs) in order to minimize muscle loss. You might gain some muscle as a new and overweight lifter but that should just be considered a bonus if it happens, not a primary goal at this point.
    And what of calorie or macro intake aside from more protein?
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  4. #4
    Registered User spradish's Avatar
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    Originally Posted by Fuzpud View Post
    And what of calorie or macro intake aside from more protein?
    1. Use a TDEE calculator to determine your estimated current maintenance calories.

    2. Subtract 15-20% from your maintenance calories.

    3. For 4 weeks, eat the number of calories you calculated in Step 2, getting .8g/lb of protein and .4g/lb of fat. Beyond those protein and fat numbers, your remaining calories can come from carbs or more fat/protein.

    4. After four weeks, look at your results and adjust calories up/down as needed.
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