I’m a 24 years old male who recently started lifting for the first time in his life.
I’m 6’3 ft tall and I currently weight 210lbs (20% body fat)
I’m trying to build muscle mass and get down to 10-13%
Since last year I’ve been eating about 1200-1800 calories everyday to lose weight (I lost 30 pounds) and I was barely active but as you can see I reduced my calories a lot. According to a calculator, my daily caloric needs should be 3100 calories.
How much calories do I need if I want to Lean Bulk considering i’ve been taking 1200-1800 calories/day for a year?
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12-10-2019, 01:28 PM #1
Building Muscle with LOW Metabolism?
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12-10-2019, 01:31 PM #2
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12-10-2019, 01:53 PM #3
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12-10-2019, 01:59 PM #4
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12-10-2019, 02:14 PM #5
- Join Date: Aug 2013
- Location: Stanwood, Washington, United States
- Posts: 5,460
- Rep Power: 47591
I wouldn't lean bulk at 6'3" and 210 lbs at 20%.
Just for point of reference I'm 6'5" and on my first cut a few years ago I had to cut down to 190 to reach 15%. I wouldn't start a lean bulk on anything over 15% bodyfat.
Post a photo for the best advice, but just based on stats alone I'd say you probably need to lose another 20+ lbs before ever considering a bulk. If you're not lifting weights you should start now.
And you don't have a "low metabolism", what people generally mean when they say things like that is that they perceive that its somehow easier for them to put on fat, but in reality it just means their daily activity level is low, which is an entirely fixable thing.Last edited by xsquid99; 12-10-2019 at 02:28 PM.
All it takes is consistency, effort, proper nutrition, good programming, and TIME.
Don't be upset with the results you didn't get from the work you did not do.
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12-10-2019, 09:14 PM #6
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12-11-2019, 01:41 PM #7
- Join Date: Aug 2013
- Location: Stanwood, Washington, United States
- Posts: 5,460
- Rep Power: 47591
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12-11-2019, 02:54 PM #8
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12-11-2019, 03:02 PM #9
- Join Date: Aug 2013
- Location: Stanwood, Washington, United States
- Posts: 5,460
- Rep Power: 47591
Yep, you're in the right state for a recomp as a new lifter with fairly high bodyfat. Go to the workout program forum and pick a beginner routine (Fierce 5, All Pro, etc). Make sure you're getting at least 0.8g of protein per lb of bodyweight daily, but still keep yourself in a small deficit so that you're losing maybe a pound a week or so.
All it takes is consistency, effort, proper nutrition, good programming, and TIME.
Don't be upset with the results you didn't get from the work you did not do.
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12-11-2019, 03:09 PM #10
Body re-comp will work if you are relatively new at lifting weights. Whatever you decide to eat, weight lifting should be part of the equation. Lift weights and eat less- lose fat, lift weights and eat more- add muscle. Good job on your weight loss so far, that is the hard part as far as Im concerned (mostly because I like lifting weights and eating).
".......have you paid your dues Jack?"
"Yes Sir, the check is in the mail."
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12-12-2019, 01:07 AM #11
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12-12-2019, 01:18 AM #12
As your previous post why would cutting fruit and dairy cause any difference?
Seeing as in your previous post you stated you consumed protein powder which contains whey:-
https://forum.bodybuilding.com/showt...hp?t=177821951
Shall I let you into a secret, Whey is made from milk which is dairy surprisingly....... Your following very bad advice.
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12-12-2019, 01:19 AM #13
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