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Started By
Message
Introduction and Advice
Posted on 1/12/22 at 10:26 am
Posted on 1/12/22 at 10:26 am
This is my first post on the Health/Fitness board. I've read it here and there for the last few months and a lot of the threads sound Greek to me.
I want to get this out of the way. I'm a lard arse who hasn't been to the gym in 10+ years and have an almost 100% sedentary job. I have failed my body and want to change that.
Before the start of 2022, my job required a blood test in order to get a reduced monthly premium. Thankfully everything came back in the green (LDL, HDL, glucose, triglycerides, blood pressure, etc). The one metric that stood out is BMI.... 40.2 MORBIDLY OBESE.
The very next day I joined a gym. I've always had excuses as to why I didn't have time to go to a gym. Because of some changes at home and a 'no more excuses' mindset, I've made myself go to the gym every weekday (and a few weekend days) for the last 10 weeks.
The first week was hard. I had to get over the embarrassment of being a lard arse who sweats as the thought of working out, but I made it. I started with the treadmill and walking about 10 min and getting a light sweat going. Then I tried a couple of the cable weight machines.
Fast forward to now and I am in week 11. I haven't dropped as much weight as I had hoped, but I'm committed. I'm 35 and 5'10". I started at 280lb. I have dropped 9lb and 1.4BMI so far. It doesn't sound like much and would be more disappointing if it weren't for a few people telling me that I look better and they notice a difference. I know I'm getting stronger and gaining muscle mass, but damn it sucks still being in single digit weight loss after 10 weeks. I guess the light at the end of the tunnel is I feel my clothes fitting a little looser and possibly need to pull a link out of my watch band currently.
Other than a small setback last week where I pushed myself too hard and tweaked a muscle behind my left knee, I've increased weight and reps routinely on my workouts. I have a routine that alternates with day A or B Monday thru Friday. I routinely workout for about 75-90min total (average about 1300 calories burned according to the tracker I wear on my torso). On days I dont have work (holidays and PTO), I'll push my second treadmill time to 45-60min.
Everything is in sets of 20 except the treadmill.
Routine A
Treadmill - 15min @ 3.5mph
Chest Press - 70lb x3, 80lb
Seated Leg Extension - 50lb x2, 60lb x2
Triceps Press - 90lb, 100lb, 110lb x2
Seated Leg Curl - 50lb x4 (I tweaked my knee on 50lb, 60 x2, 70lb and had to decrease sets and weight.)
Biceps Curl - 40lb, 50lb x3
Back Extension - 120lb x2, 130lb x2
Abdominal Crunch - 100lb, 110lb x2, 120lb
Treadmill - 15min @ 3.5mph
Routine B
Treadmill - 15min @ 3.5mph
Shoulder Press - 50lb x3, 60lb
Leg Press - 140lb, 160lb, 180lb x2
Lateral Rise - 30lb, 40lb x3
Standing Glute Press - 30lb x2, 40lb x2
Hip Abductor - 60lb , 70lb x2, 80lb
Hip Adductor - 50lb, 60lb x2, 70lb
Treadmill - 15min @ 3.5mph
I know my next step needs to be calorie counting. I didn't want to start that at the beginning and overwhelm myself.
Now that I've put it all (I think) out there, looking for advice on how to be more efficient with the time I have and next steps. I dont really have the bandwidth to increase gym time, but since I work from home I could start including body weight exercises. Thank you for taking the time to read all this.
I want to get this out of the way. I'm a lard arse who hasn't been to the gym in 10+ years and have an almost 100% sedentary job. I have failed my body and want to change that.
Before the start of 2022, my job required a blood test in order to get a reduced monthly premium. Thankfully everything came back in the green (LDL, HDL, glucose, triglycerides, blood pressure, etc). The one metric that stood out is BMI.... 40.2 MORBIDLY OBESE.
The very next day I joined a gym. I've always had excuses as to why I didn't have time to go to a gym. Because of some changes at home and a 'no more excuses' mindset, I've made myself go to the gym every weekday (and a few weekend days) for the last 10 weeks.
The first week was hard. I had to get over the embarrassment of being a lard arse who sweats as the thought of working out, but I made it. I started with the treadmill and walking about 10 min and getting a light sweat going. Then I tried a couple of the cable weight machines.
Fast forward to now and I am in week 11. I haven't dropped as much weight as I had hoped, but I'm committed. I'm 35 and 5'10". I started at 280lb. I have dropped 9lb and 1.4BMI so far. It doesn't sound like much and would be more disappointing if it weren't for a few people telling me that I look better and they notice a difference. I know I'm getting stronger and gaining muscle mass, but damn it sucks still being in single digit weight loss after 10 weeks. I guess the light at the end of the tunnel is I feel my clothes fitting a little looser and possibly need to pull a link out of my watch band currently.
Other than a small setback last week where I pushed myself too hard and tweaked a muscle behind my left knee, I've increased weight and reps routinely on my workouts. I have a routine that alternates with day A or B Monday thru Friday. I routinely workout for about 75-90min total (average about 1300 calories burned according to the tracker I wear on my torso). On days I dont have work (holidays and PTO), I'll push my second treadmill time to 45-60min.
Everything is in sets of 20 except the treadmill.
Routine A
Treadmill - 15min @ 3.5mph
Chest Press - 70lb x3, 80lb
Seated Leg Extension - 50lb x2, 60lb x2
Triceps Press - 90lb, 100lb, 110lb x2
Seated Leg Curl - 50lb x4 (I tweaked my knee on 50lb, 60 x2, 70lb and had to decrease sets and weight.)
Biceps Curl - 40lb, 50lb x3
Back Extension - 120lb x2, 130lb x2
Abdominal Crunch - 100lb, 110lb x2, 120lb
Treadmill - 15min @ 3.5mph
Routine B
Treadmill - 15min @ 3.5mph
Shoulder Press - 50lb x3, 60lb
Leg Press - 140lb, 160lb, 180lb x2
Lateral Rise - 30lb, 40lb x3
Standing Glute Press - 30lb x2, 40lb x2
Hip Abductor - 60lb , 70lb x2, 80lb
Hip Adductor - 50lb, 60lb x2, 70lb
Treadmill - 15min @ 3.5mph
I know my next step needs to be calorie counting. I didn't want to start that at the beginning and overwhelm myself.
Now that I've put it all (I think) out there, looking for advice on how to be more efficient with the time I have and next steps. I dont really have the bandwidth to increase gym time, but since I work from home I could start including body weight exercises. Thank you for taking the time to read all this.
13
Posted on 1/12/22 at 10:42 am to Tiger_n_Texas
Honestly, the only time I have ever dropped weight without strictly monitoring my diet was when I was training for something like an Ironman where I just couldn't eat enough calories. Outside of that, it's just wayyyyy to easy to eat enough calories to replace what is burned in a typical workout. When I stopped that type of training, I put on 50 lbs.
If you start really tracking food, I bet you see a difference on the scale. I started crossfit a year ago and never actually saw a difference on the scale even if I did get fitter. I'm now working out at home at much less intensity, but started using MyFitnessPal app to track calories and macros and have lost 8 lbs since Jan 1st. I was eating way more than I realized.
If you start really tracking food, I bet you see a difference on the scale. I started crossfit a year ago and never actually saw a difference on the scale even if I did get fitter. I'm now working out at home at much less intensity, but started using MyFitnessPal app to track calories and macros and have lost 8 lbs since Jan 1st. I was eating way more than I realized.
This post was edited on 1/12/22 at 11:10 am
Posted on 1/12/22 at 10:45 am to Jon A thon
quote:
Honestly, the only time I have ever dropped weight without strictly monitoring my diet was when I was training for something like an Ironman where I just couldn't eat enough calories. Outside of that, it's just wayyyyy to easy to eat enough calories to replace what is burned in a typical workout. When I stopped that, I put on 50 lbs.
OP, I'm with this person. Especially for us fat boys that eat not based on hunger, but on comfort and availability sometimes, MyFitnessPal is your friend. I've only ever lost weight according to my goals counting calories. There are some people who can eyeball it and listen to their stomach, but they are usually not overweight in the first place.
Weigh your food, track your calories meticulously, and start trying to change your relationship with food.
Posted on 1/12/22 at 10:46 am to Tiger_n_Texas
I personally think you are doing a lot of pointless exercises. In my opinion the Linear Progression programs are best for adding strength. Check out Stronglifts and Greyskull. Same general ideas. The core lifts are squats, bench press, overhead press, barbell row, and deadlifts with some pullups and curls thrown in as lagniappe.
You increase your weight with each workout. Look into it. There is no reason to be on those machines or concentrating on minor muscles. You work everything with the 5 exercises I listed.
And as others have said, you cannot out exercise a bad diet.
Never be embarrassed dude. You are making the effort and I promise that the people that do notice you in the gym are thinking "Good for that guy."
You increase your weight with each workout. Look into it. There is no reason to be on those machines or concentrating on minor muscles. You work everything with the 5 exercises I listed.
And as others have said, you cannot out exercise a bad diet.
quote:
I had to get over the embarrassment of being a lard arse who sweats as the thought of working out
Never be embarrassed dude. You are making the effort and I promise that the people that do notice you in the gym are thinking "Good for that guy."
This post was edited on 1/12/22 at 10:50 am
Posted on 1/12/22 at 10:52 am to Tiger_n_Texas
first man good on you for wanting to change and getting up and doing something! thats literally the hardest part for most people
my fitness change started over 15 years ago. main goal to just lose weight and change my sedentary low energy lifestyle. now i focus a lot on strength training. after 15 years im still learning!
dont ever be embarrassed. just remember. 99% of people at the gym are focused on themselves. no one is there to judge you, and if by some small chance someone is, fuq that person.
9 lbs in 10 weeks isnt bad. If you are losing weight you are achieving your goal and 1lb a week is a great goal and you are damn near that. Being a novice like you said, muscle mass gain can really skew numbers. My advise honestly, dont weigh tyourself too much. Do it once a week to track but really at your stage, improvement in the weigh you look in the mirror is more important than any number.
easy to do that in zeal to meet your goals. just remember to take your time, and always use good form and caution. hurting yourself will just slow things down. you aint sprinting to the finish line, this is a gradual trek, enjoy the scenery.
great next step. AS much as you do in the gym, you will never work off a bad diet. do some research on daily reqs and specs for weight loss. evaluate food intake and sources. Once your ready my biggest recommendations is planning meals, pre-prepping meals to avoid urge eating, and a kitchen scale to accurate measure proportions. it can seem daunting but it will become second nature eventually.
once you get to the point where you're tracking daily calories and logging be careful using the number this device in your planning. these monitors are can be and often are inaccurate in the calories burned. Some brands can be way off, as much as 50-60% over estimate. i still think they are useful if you are getting HR monitoring and such, but when is comes to the count i just build in an "well this is 50% over estimation you little liar"..
Keep at it, good work so far, and enjoy the journey! The pay off is well worth it.
my fitness change started over 15 years ago. main goal to just lose weight and change my sedentary low energy lifestyle. now i focus a lot on strength training. after 15 years im still learning!
quote:
The first week was hard. I had to get over the embarrassment of being a lard arse who sweats as the thought of working out, but I made it.
dont ever be embarrassed. just remember. 99% of people at the gym are focused on themselves. no one is there to judge you, and if by some small chance someone is, fuq that person.
quote:
damn it sucks still being in single digit weight loss after 10 weeks
9 lbs in 10 weeks isnt bad. If you are losing weight you are achieving your goal and 1lb a week is a great goal and you are damn near that. Being a novice like you said, muscle mass gain can really skew numbers. My advise honestly, dont weigh tyourself too much. Do it once a week to track but really at your stage, improvement in the weigh you look in the mirror is more important than any number.
quote:
Other than a small setback last week where I pushed myself too hard
easy to do that in zeal to meet your goals. just remember to take your time, and always use good form and caution. hurting yourself will just slow things down. you aint sprinting to the finish line, this is a gradual trek, enjoy the scenery.
quote:
I know my next step needs to be calorie counting. I didn't want to start that at the beginning and overwhelm myself.
great next step. AS much as you do in the gym, you will never work off a bad diet. do some research on daily reqs and specs for weight loss. evaluate food intake and sources. Once your ready my biggest recommendations is planning meals, pre-prepping meals to avoid urge eating, and a kitchen scale to accurate measure proportions. it can seem daunting but it will become second nature eventually.
quote:
average about 1300 calories burned according to the tracker I wear on my torso
once you get to the point where you're tracking daily calories and logging be careful using the number this device in your planning. these monitors are can be and often are inaccurate in the calories burned. Some brands can be way off, as much as 50-60% over estimate. i still think they are useful if you are getting HR monitoring and such, but when is comes to the count i just build in an "well this is 50% over estimation you little liar"..
Keep at it, good work so far, and enjoy the journey! The pay off is well worth it.
This post was edited on 1/12/22 at 10:53 am
Posted on 1/12/22 at 10:57 am to Tiger_n_Texas
Congrats on making the decision to be in control of your health, a lot of people neglect to do that, and that's how our country has gotten to the point it has.
As far as being more efficient in the gym with your time, I would recommend trimming the fat on your lifting program. That's way too many exercises.
I would lift first with maybe 3-4 exercises. Start with either Squat, Bench, or Deadlift and perform accessories to those lifts afterwards.
I would do cardio after you lift for 15-20 minutes. That should keep your workouts around 60-75 minutes if you keep you rest times down during your lifting.
Do better at tracking your calories, and you'll see the lbs fly off.
As far as being more efficient in the gym with your time, I would recommend trimming the fat on your lifting program. That's way too many exercises.
I would lift first with maybe 3-4 exercises. Start with either Squat, Bench, or Deadlift and perform accessories to those lifts afterwards.
I would do cardio after you lift for 15-20 minutes. That should keep your workouts around 60-75 minutes if you keep you rest times down during your lifting.
Do better at tracking your calories, and you'll see the lbs fly off.
Posted on 1/12/22 at 11:11 am to Tiger_n_Texas
Weight loss is 85%+ diet!
You're doing a great service to your brain and body by working out, so I applaud you for that!
However, if you really want to see the weight start dropping, you'll need to get your calories in check.
As others have said, try tracking what you eat with something like My Fitness Pal and you'll quickly realize how many calories you're eating on the reg.
You need to calculate your caloric needs based on your weight, age, and activity level and then start trying to stay in a caloric deficit. Don't cut too much too soon or you'll struggle. Try a couple hundred for a week or so and then decrease from there.
Goodluck!
You're doing a great service to your brain and body by working out, so I applaud you for that!
However, if you really want to see the weight start dropping, you'll need to get your calories in check. As others have said, try tracking what you eat with something like My Fitness Pal and you'll quickly realize how many calories you're eating on the reg.
You need to calculate your caloric needs based on your weight, age, and activity level and then start trying to stay in a caloric deficit. Don't cut too much too soon or you'll struggle. Try a couple hundred for a week or so and then decrease from there.
Goodluck!
Posted on 1/12/22 at 11:23 am to Tiger_n_Texas
First off losing 9 pounds in 11 weeks is actually good. People who lose weight too fast often struggle to keep it off, have baggy skin, and feel like shite so keep your head up.
Find a way to stay consistent. Your tone in your post "I made myself go to the gym" isn't indicative of a mindset that will keep you consistent. Learn to make health a hobby and think about it every day. The only reason I post on this board is to help remind me to think about health constantly. I've become interested in it and reading this board helps to keep me accountable. Listen to health podcasts so that you stay interested by always learning something new.
My next piece of advice would be to track food in myfitnesspal at least one day in advance. If you track your food throughout the day it's very easy to get off. Plan it out ahead of time and you won't miss your macros.
BMI is also a terrible way to measure progress. You've dropped 9 lbs and 1.4 BMI but if people are telling you that you look better then I guarantee you've lost more fat than that and just replaced some with muscle. That's common when you first start and is a really good thing.
Last thing is if you want to make better use of your time, skip the machines and start using free weights. Squat, Bench, OH Press, Row and Deadlift. Those 5 exercises will give you way more progress in way less time than all the machines youre using.
Find a way to stay consistent. Your tone in your post "I made myself go to the gym" isn't indicative of a mindset that will keep you consistent. Learn to make health a hobby and think about it every day. The only reason I post on this board is to help remind me to think about health constantly. I've become interested in it and reading this board helps to keep me accountable. Listen to health podcasts so that you stay interested by always learning something new.
My next piece of advice would be to track food in myfitnesspal at least one day in advance. If you track your food throughout the day it's very easy to get off. Plan it out ahead of time and you won't miss your macros.
BMI is also a terrible way to measure progress. You've dropped 9 lbs and 1.4 BMI but if people are telling you that you look better then I guarantee you've lost more fat than that and just replaced some with muscle. That's common when you first start and is a really good thing.
Last thing is if you want to make better use of your time, skip the machines and start using free weights. Squat, Bench, OH Press, Row and Deadlift. Those 5 exercises will give you way more progress in way less time than all the machines youre using.
Posted on 1/12/22 at 11:38 am to Tiger_n_Texas
Thanks for all the advice everyone has offered so far. I went ahead and downloaded the MyfitnessPal app like a few of you suggested. I'm impressed at the database size of the food choices. That's going to make it pretty easy to track everything. Looks like I'll have to get to work adding the recipes we use to get an accurate record. I do have a good kitchen scale, but until now I've only used it for cooking. I'll have to start using it for plating food also.
I'm not set firm on the exercises I'm currently doing. I was only following the mindset that if I was sweating I was burning calories. I don't have an issue dropping sets or exercises in favor for more cardio. I'll definitely explore Greyskull and the like to get a better idea of what I should be focused on.
I'm aware the calorie count on my torso band can/may be/probably is wrong. My Galaxy watch and it differ drastically day to day. For example, my watch recorded 890 calories today and my fitness band recorded 1400. I rely on it mainly for heart rate and try to stay in the range of 75-85% of maximum.
As to the comment about making myself go to the gym... It definitely started that way. It's changed however in this very short time. Now the only disappointment with the gym is on days when I leave and (for what ever reason) dont feel like I had a good workout.
Thanks again for all the suggestions and feedback!
I'm not set firm on the exercises I'm currently doing. I was only following the mindset that if I was sweating I was burning calories. I don't have an issue dropping sets or exercises in favor for more cardio. I'll definitely explore Greyskull and the like to get a better idea of what I should be focused on.
I'm aware the calorie count on my torso band can/may be/probably is wrong. My Galaxy watch and it differ drastically day to day. For example, my watch recorded 890 calories today and my fitness band recorded 1400. I rely on it mainly for heart rate and try to stay in the range of 75-85% of maximum.
As to the comment about making myself go to the gym... It definitely started that way. It's changed however in this very short time. Now the only disappointment with the gym is on days when I leave and (for what ever reason) dont feel like I had a good workout.
Thanks again for all the suggestions and feedback!
Posted on 1/12/22 at 12:10 pm to Tiger_n_Texas
im actually going to go the opposite of most in the suggestion to start weighing and counting calories....only because i think you have a ton of weight to lose before having to do that. here is a general guideline to start using to lose weight without counting calories. you should be proud of the work and mindset change you have made, frick anyone that judges you.
for workout
1) start stronglifts. normally i would say greyskull but stronglifts has a really nice app that will help you along the way. just lift 3 times a week.
2) shoot for 360 min a week of walking in the morning before work.
3) on days you do not lift, go for a walk with the family. get 60 min or so of walking in.
for diet
1) 3 meals a day only. no exceptions, no snacking
2) water or zero calorie drinks only
3) you must sit down at the table for every meal with no tv, no tablets etc. essentially no distractions other than people to talk to and have a conversation with.
4) after every bite, you put your fork down, wipe your mouth and take a sip of water. dont be in a hurry. this is supposed to slow you down so you allow your brain to tell you when you are full.
5) your meals must have a protein source. either needs to be meat, about a fist full, or 4 eggs. This must be eaten first before anything else. I dont care if its steak, pork chops, ground beef, chicken etc. this must be eaten before you proceed to eating anything else.
6) every plate must be atleast a 1/3 green veggies. these must be eaten after the meat.
7) any carbs or pure fats like rice, pasta, bread, avocados etc cant be more than a 1/3rd of your plate and must be consumed last. Fruits have to be consumed before grains if you are having them.
8) no seconds until you wait atleast 30 min.
see pictures below for help
for workout
1) start stronglifts. normally i would say greyskull but stronglifts has a really nice app that will help you along the way. just lift 3 times a week.
2) shoot for 360 min a week of walking in the morning before work.
3) on days you do not lift, go for a walk with the family. get 60 min or so of walking in.
for diet
1) 3 meals a day only. no exceptions, no snacking
2) water or zero calorie drinks only
3) you must sit down at the table for every meal with no tv, no tablets etc. essentially no distractions other than people to talk to and have a conversation with.
4) after every bite, you put your fork down, wipe your mouth and take a sip of water. dont be in a hurry. this is supposed to slow you down so you allow your brain to tell you when you are full.
5) your meals must have a protein source. either needs to be meat, about a fist full, or 4 eggs. This must be eaten first before anything else. I dont care if its steak, pork chops, ground beef, chicken etc. this must be eaten before you proceed to eating anything else.
6) every plate must be atleast a 1/3 green veggies. these must be eaten after the meat.
7) any carbs or pure fats like rice, pasta, bread, avocados etc cant be more than a 1/3rd of your plate and must be consumed last. Fruits have to be consumed before grains if you are having them.
8) no seconds until you wait atleast 30 min.
see pictures below for help
Posted on 1/12/22 at 12:31 pm to Tiger_n_Texas
quote:
I know my next step needs to be calorie counting. I didn't want to start that at the beginning and overwhelm myself.
I'd go ahead and start counting to establish that habit. Don't necessarily change anything for a few weeks and then you'll have a good idea of your average daily intake. If you're losing weight at a decent pace and gaining strength at that intake, no need to change anything until you hit a wall.
Posted on 1/12/22 at 9:05 pm to Tiger_n_Texas
You can’t lose fat and gain muscle at the same time. One takes a calorie deficit and the other takes a calorie surplus. You can though lose fat and tone up which is what it sounds like you want. For that you need to have your heart rate remain elevated during exercise and track your food to remain in a deficit. Best thing in the weight room is tons of reps with lighter weight, super-setting, and then doing cardio. This from a trainer who helped me shed 41 pounds over just a couple of months.
The biggest and most important part is the calorie deficit. Track all food. The less calories you eat (without crashing your metabolism) and the more calories you burn, the faster the weight will fall off.
Tips: cut out all sugar in drinks. The more water the better. Diet sodas are fine. Late night snack craving and you’re about to go crazy? Huge scoop of peanut butter and a Premier protein or Core Power shake.
Good luck!
Whatever you do… do it often.
Just show up at the gym.
Just get on the treadmill or start running.
Don’t worry about perfect routines yet, it’ll come. Just eat less and move more. Enjoy it! The results are coming!
The biggest and most important part is the calorie deficit. Track all food. The less calories you eat (without crashing your metabolism) and the more calories you burn, the faster the weight will fall off.
Tips: cut out all sugar in drinks. The more water the better. Diet sodas are fine. Late night snack craving and you’re about to go crazy? Huge scoop of peanut butter and a Premier protein or Core Power shake.
Good luck!
Whatever you do… do it often.
Just show up at the gym.
Just get on the treadmill or start running.
Don’t worry about perfect routines yet, it’ll come. Just eat less and move more. Enjoy it! The results are coming!
This post was edited on 1/12/22 at 9:07 pm
Posted on 1/12/22 at 11:21 pm to Tiger_n_Texas
Great job man! Keep it up.
My two pieces of advice..
One, shop along the edges of the store. Produce, meat, and dairy. Maybe a few things like rice or peanut butter, but literally avoid the center aisles that are filled with cereal, chips and other snacks. If it’s not in the house you can’t eat it.
Two, you are creating a healthier lifestyle so enjoy it and have a long term mindset. 10 weeks is nothing, think about how you will look and feel in 10 years. If you feel like your starting to slip up, just focus on getting the next day right and then string good days together.
My two pieces of advice..
One, shop along the edges of the store. Produce, meat, and dairy. Maybe a few things like rice or peanut butter, but literally avoid the center aisles that are filled with cereal, chips and other snacks. If it’s not in the house you can’t eat it.
Two, you are creating a healthier lifestyle so enjoy it and have a long term mindset. 10 weeks is nothing, think about how you will look and feel in 10 years. If you feel like your starting to slip up, just focus on getting the next day right and then string good days together.
This post was edited on 1/13/22 at 1:30 pm
Posted on 1/12/22 at 11:32 pm to SaintTiger80
quote:
You can’t lose fat and gain muscle at the same time.
Is this true?
I always thought protein breaks down into amino acids and then amino acids rebuild back into muscle.
Why couldn’t the body both burn fat for calories and use the food you consume to repair muscle tissue? It’s like saying you can’t lose fat and heal a cut in your skin at the same time.
Probably also depends on the individuals current body composition and genetics.
Posted on 1/13/22 at 6:56 am to SaintTiger80
Repairing and strengthening the muscle is different than growing the muscle.
Posted on 1/13/22 at 7:59 am to Tiger_n_Texas
Well done baw. Getting started and creating good habits is the toughest part. You can always tweak things as you go, keep it up.
Posted on 1/13/22 at 9:08 am to SaintTiger80
quote:
Is this true?
I always thought protein breaks down into amino acids and then amino acids rebuild back into muscle.
Why couldn’t the body both burn fat for calories and use the food you consume to repair muscle tissue? It’s like saying you can’t lose fat and heal a cut in your skin at the same time.
Probably also depends on the individuals current body composition and genetics.
true and not true. for new lifters you can gain muscle using your excess fat stores to form your caloric surplus. But its not gonna be anything crazy muscle wise.
anyone that has been lifting a while....not gonna gain really in a caloric deficiet no matter how much protein you eat. Can you gain some? yea but its going to be very limited.
Posted on 1/13/22 at 9:16 am to lsu777
quote:
not gonna gain really in a caloric deficiet no matter how much protein you eat
Can you get stronger without adding muscle? Like can I be in a caloric deficit but still increase my bench over time?
Posted on 1/13/22 at 10:03 am to pwejr88
quote:
You can’t lose fat and gain muscle at the same time.
This is very dependent on the individual and stage of training. For the OP, gaining muscle while losing fat is quite doable.
This post was edited on 1/13/22 at 10:11 am
Posted on 1/13/22 at 12:41 pm to OysterPoBoy
quote:
can I be in a caloric deficit but still increase my bench over time?
You could just by getting better at the exercise
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