How do you lose fat and gain muscle?

Intern in S&T - FI

Since the finance world is full of peeps who regularly work out I thought I'd ask. I'm a skinny fat guy with a big belly (and man tiddies) but very thin arms and legs. How can I gain muscle and lose the belly fat?

Thanks

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Global / All Content

Comments (52)

May 20, 2020
  • adjust your diet, you need a reasonable caloric deficit
  • regular training, if you have no condition at all / never trained, go easy at the start. If you have had some form of training before in a sport you a little heavier.
    I recently lost 15lbs in fat and increased muscle mass by 10lbs. Took me about 6 months and it looks way better. I am at 6.2" 190lbs now.

In contrast what people say, it is possible to get rid of fat and gain muscle mass if you don't have unrealistic expectations.

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May 20, 2020

not to mention the first year or so of lifting makes recomposition much more achievable

May 20, 2020

Regular exercising + diet :(

May 20, 2020

and to make life easier: don't take in any useless calories like sugary drinks, alcohol (beer), high fructose corn syrup, chocolate, simple carbs, reduce big meals, ideally no pizza, fries, etc

good:
oatmeal, whey protein, cottage cheese, water, sugar free drinks, some milk / not too much, chicken, lean meat

Funniest
May 21, 2020
C8:

and to make life easier: don't take in any useless calories like sugary drinks, alcohol (beer), high fructose corn syrup, chocolate, simple carbs, reduce big meals, ideally no pizza, fries, etc

No

https://media1.tenor.com/images/c743aeb0c45dc8692d3fc2117bab8e58/tenor.gif?itemid=14618185

"If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them." - Bruce Lee

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May 21, 2020

Add leafy green vegetables, broccoli, etc. to the mix for nutrients and low calories.

May 20, 2020

Instead of eating a caloric deficit, you need to choose your macros very carefully.

Building muscle mass without enough protein is going to be impossible.

Focus on getting stronger and eat healthy food and your body composition will automatically adjust to higher muscle mass lower fat.

Try to :
2x weight session
2x HIIT session or longer cardio session
a week

To the contrary if you starve yourself you will only see temporary results and it won't be long lasting. You have to eat to maintain high metabolic rate. But eat well. Eat lean protein, veggies and fruits, slow carbs and complex carbs. People tried to stay away from fruits as they have high sugar content but if you want to have a wholesome diet without having to rely on supplements then you should eat the whole fruit in natural form without juicing it as it removes the fibres that keeps you full for longer.

Then you can try to do intermittent fasting, and I don't mean you starve yourself but you just allow your body to be in fasted state for longer than usual. This helps the body to tap into fat as source of energy for longer. Stop eating at 8pm ish and start eating next day 12pm. Given you only have 8 hours feeding window now you have to be even more selective what you put inside your body as fuel.

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May 20, 2020

Skinny fat is tough. It means the following:
a) No strength/muscle
b) Bad diet
c) unlucky genetics, you probably gain fat very easily and muscle slowly

You need to fix your diet, and get stronger. I really want to emphasize that DIET IS PARAMOUNT. You can workout like a madman, but if your diet sucks, you will make no progress whatsoever.

When eating foods, make sure your plate makes up of mostly protein and veggies, and a small portion for carbs(breads, mashed potatoes, etc). Viewing food portions in this manner will result in a huge change in your body composition.

Here are some random facts I you should be aware of:
- Your body doesn't turn fat into muscle.
- You need to drink x amount of water per day. Just drink enough water every now and then to satisfy thirst. Forcing yourself to drink water will result in you peeing every 5-10 min, and this is definitely not healthy.
- If your pee is yellow, it doesn't mean you're not drinking enough water.
- Fact-check everything people tell you about lifting/nutrition. Sometimes, there are no easy answers for a fitness related question.
- CARBS have a lot of calories. You don't need to eat that many carbs. Eat as little of them as possible.
- Don't rush into learning the big lifts, bench, deadlift, and squat. The big three, especially the deadlift and squat, are really technical, and many people lift them with dogshit form. Watch tons of videos (Alan Thrall is amazing at explaining these), and I would probably recommend you have someone teach you in person (I had the luxury of people in my college gym and home gym show me how to improve my form).
- If you care more about muscle size than strength, do 3-5 sets, 8-12 reps per set. For strength, 3-5 sets and 3-5 reps per set.

There's so much more. Just watch Alan Thrall and learn.

Array

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May 20, 2020

I would only disagree with your thoughts on water. Not to be harsh, but only drinking when you're thirsty is just not good advice. I drink a shit ton of water by habit at this point and yes, I'm pissing a lot, but drinking a gallon of water per day is extremely beneficial in so many ways (Google it).

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  • CEO in Other
May 21, 2020

Yes - exactly.

If your pee is yellow - drink more water. Always drink more water. Then drink more water.

And then and then and then and then ... more water ... and thennnnnn

https://i.ytimg.com/vi/Tc5e9_l3wpE/maxresdefault.jpg

May 21, 2020

Actually, there's a lot of debate on whether you actually need to drink that much water and a lot of studies have suggested that listening to your body is the best course of action. Would suggest you actually read some of them rather than just googling it and then make your own decisions.

Array

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May 20, 2020

lift heavy and eat at maintenance is the best way i've found

it's slow going

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May 20, 2020

Best thing for me has been carb timing. Only eat carbs around intense workouts (a little before and a little after) and avoid them otherwise. You don't need them for anything else.

For me anyway, reps/sets don't matter much. 3x10 or 5x5, whatever. Just find a schedule you can maintain and watch the carbs.

May 20, 2020

I'm gonna keep it simple because I think things like carb cycling and meal timing are all inside baseball and can distract you from basic principles

for healthy weight - caloric deficit. if you get that by eating less, fine. if you get it by moving more, fine. once you've done this for several months, you'll get a sense if you're plateauing. if you start to plateau, then play with the specifics of your diet more.

for muscle - depends on the starting point, but in my opinion, starting strength is the best base. if you can't do that because of lockdown, do pushups, bodyweight squat jumps, rows/deadlifts/curls with stuff around the house (heavy backpacks/suitcases, water jugs, etc). there's plenty of bodyweight workouts online, no excuse not to find something.

in general - focus on form over numbers. I'd much rather have you squat a 45lb bar perfectly to depth with a neutral spine than load it up with a couple biscuits just for the 'gram and then tear your back apart because you have tight hips. on that note, mobility mobility mobility. the ready state (formerly supple leopard) is a good book for this, but plenty of videos on youtube

once you have some sort of exercise routine, whether it's a bro split, push/pull, whatever, then get into specifics. first order of business is losing the flab and getting into a level of shape where you're not getting DOMS for a week after 30 squats. too often I see advice for someone who doesn't exercise mimic the advice for someone who's been lifting for 5y and is trying to break a plateau. are they wrong? no, but my opinion is that you need to build a base first.

finally, good on you for starting this journey

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May 20, 2020

Agreed. Keep it simple stupid!

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May 21, 2020

Couldn't agree more with all this, especially building a base. Another note (to OP) on DOMS, don't be discouraged, it absolutely goes away with time. When I first started I thought it was just a reality of lifting I would have to adjust to, but after pushing through for a few weeks it pretty much goes away. Just get through those first few weeks of getting your body conditioned, eat a decent amount of fruit/veg and you'll be in the clear. Sure, you'll have sore days every now and then after that but nowhere near like when you first start.

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May 20, 2020

Fat burning is a simple equation of less caloric intake then your body needs.

Building muscle requires both a healthy diet (this does not mean cutting out carbs and fats) plus consistent workout regimes

Fortunately you don't need any equipment to do upper body and core exercises. Circuit training primarily emphasized on push and pull movements are extremely effective. Go to the store and get a few resistance bands and water jugs.

Heres a simple ~45 minute upper body circuit I have been given to help maintain strength:

warmup: general active warmup (no static stretches)

Set 1: 2 min of pushups ( feel free to pause at anytime but try to do as many as you can)

Main Set: 6 rounds total 4 exercises per round 45sec on 15sec rest
1. push-ups
2. overhead press w/ water jugs
3. Banded row (balance on toes)
4. suitcase abs (weighted)

final set: 100 banded curls (break however you like)
100 body weight dips (break how you like)

May 20, 2020

My advice for starting out, google the person you want to look like and see if you can find their diet/workout. You don't have to copy that, but gives you an idea. For example, don't think you can look like the Rock eating 500 calories a day.

That follows focusing on goals. You can lift weights in an effort to lift heavy weight (usually these guys don't care how they look), or in effort to look better (usually these guys don't care out how much they lift).

For diet, which is the most important remember the basics:

1g protein = 4 calories
1g carbs = 4 calories
1g fat = 9 calories

Find your ideal body weight and eat that many grams of protein per day. Ideally, you'd want to figure out how much calories you're eating now, figure out if you need to eat more or less, then you can divide up the rest between carbs and fats (if you're going to do this, google more, it's very individual and can't just take advice off of what works for me).

Also remember, carbs aren't necessary bad. It's just people eat way more of them than they should. You never hear overweight people talk about how they ate 20 baked chicken breast (which is protein and fat), but you do hear them talk about the whole pizza/chips/cake/beer they ate/drank (which is a lot of carbs, way more than you should consume). The chicken would get stored as excess fat, ppl just don't OD on protein.

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May 20, 2020

Eat less and move more, but seriously I like seeing people trying to improve and seek advice with an open mind. here's what could help:

  1. track your calories over the next week (daily). decide which are unnecessary and slowly carve some out. over time, this will help get you leaner.
  2. use free weights. a lot of people do some weird and useless exercises. stick to the main exercises: bench, squat, deadlift, shoulder presses, barbless/dumbbell curls, close-grip presses and pull ups. track you key lifts every day (obviously rotate body parts) and over the next few weeks try to a) increase reps with same weight or b) try to use more weight with the same reps. there's a million online places to find a program.

if you want abs, that gets done by diet and staying out of the kitchen. if you want to rep 315 10+ times or 18 inch arms, you need to lift heavy and do the key lifts. if you want both, it's a non linear and dynamic path / upward battle to balance calories with maintaining a six pack and you need to be ready for 2 steps forward and 3 steps back at times.

May 20, 2020

Diet: No need to go gung-ho on a over-restrictive diet. Just use common sense with whatever your eating, more common sense than you are now. Snack on beef jerky, turkey sandwhich, or some tuna throughout the day. Eat some fruit 30-45 minutes before your workout and right after. Just find some nifty ways to include more protein in your diet without having to overeat. Cheat meals 1-2x a week are great too just to keep yourself happy.

Training: 3-4x a week full body or 6x a week push-pull-legs if you wanna go full tryhard mode. Don't need anything fancy just make sure during all your exercises you're doing your set for at least 45-60 seconds.

Your body will naturally lose fat and gain muscle your first year. Usually the cause of being skinny fat is just having no muscle so when you put on 10-15lbs of muscle in your first year it'll be somewhat of a balloon effect where the fat distribution on your body is better making u look more jacked without having to lose weight dieting.

  • Intern in IB-M&A
May 20, 2020

No one has mentioned this but stay away from creatine and other supplements. Being disciplined by counting macros and training efficiently will yield good enough results for someone who wants to gain strength and become aesthetic.

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May 21, 2020

creatine works, why avoid it?

it's probably the only supplement that does work

May 20, 2020

This to me sounds like, how do I buy all the things I want but save money at the same time

Most Helpful
May 20, 2020

Other people have given great advice. I'm just going to say a bit about my thoughts having very recently been in this scenario in the past year.

I found myself kind of in a rut where I was 5'11" 185 lbs or so, and not that strong at all so very skinny fat, or if I'm being honest just pudgy. I thought about whether to begin heavy lifting / bulk up, or whether to cut first. I made the conclusion to start lifting heavy; I did 6 months straight of really cracking on the main lifts. Improved my bench from 5x115 to 5x185, squat from 5x135 to 5x225, deadlift from ??? to 5x245, OHP from 5x95 to 5x145.

Sounds like good progress? The problem was that my weight also increased to 200 lbs and I really started feeling the effects of being heavier. I got to a point where I wanted to increase my lifts but I also absolutely did not want to be significantly heavier / fatter then where I was. My pants barely fit, or I should say, did not really "fit" the way they should, and I just treated it like it was normal.

Covid snapped me out of that fantasy by keeping me out of the gym and giving my time to really focus on my diet (instead of eating out 3x a day like a normal banker). I developed really good eating habits and have been doing an intense bodyweight fitness regimen from a USMC Drill Instructor. I shed the pounds like crazy and now am 170 lbs as of today.

Let me tell you, I feel a hundred percent better at 170 than I did at 185 and especially 200. I have no idea how much my "Big 4" lifts have gone down, but I almost don't care. At 200 lbs despite those lifting numbers I could only do maybe 1 strict pull-up. I can do easily 10 very strict pullups now. I couldn't move around very easily at 200 and had little cardiovascular health (had to take big rests in between lifts at the gym), now I feel fucking sprightly by comparison after 100 burpees. Maybe I have "lost" all my muscle and back to where I was, maybe I'm stronger than where I started out when I was 185 but with 15 fewer pounds of fat. Regardless I can see the proof in the pudding. Stopped snoring at night (halfway convinced my self-diagnosed "sleep apnea" was just me being hella fat).

All goes to show, when I was in the gym the lifting numbers felt like a competition and the weight seemed like an afterthought. Now I really am focusing on function - do I feel healthy, i.e. a good combination of being strong and cardio fit? Also, diet probably did 80% of these results and the 1 hr of cardio / bodyweight stuff is window dressing / to try and keep some muscle. Food for thought!

Also just going to ping @Isaiah_53_5 our resident fitness madman.

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May 20, 2020

Cheers -

Yeah the long and short of it is that if you want to lose fat and build muscle, you're likely going to be in two separate states:

  • Catabolic (breaking down, burning fat)
  • Anabolic (building up - muscle)

Also, you can be in a building up stage and a calorie deficit, which may mean you're cutting weight.

I'm a big proponent to intermittent fasting to put the body in a catabolic stage to burn fat.

If you're in a calorie deficit, you're going to be cutting weight no matter how you slice it. So go out and burn all the calories you can and you won't have to watch what you eat as much as long as you have a nutritional base to supply you with the proper nutritional health to support your body systems and endocrine system, increasing T and recovery times.

I eat nearly everything under the sun as I struggle to keep up with my calories burned. Monday I burned 5,735 cal and Tuesday was 5,666 cal burned.

It's good to burn a lot of calories, but intermittent fasting is a great tool to also give your digestive system a break. I use it as a type of cleanse every now and then.

Finally, drink as much water all the time as you possibly can. You will literally piss out the fat and stay lean. Also, being hydrated helps the mind.

"If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them." - Bruce Lee

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May 21, 2020

meant to ask you this a while back. I know you're putting in crazy mileage cycling and running, my question is how do you time your strength sessions? say I run a 10K at lunch, by 6pm I'm OK to go for a lift, but the strength is not all there. if I run at 4pm and try to lift at 6? fugeddaboudit.

do you do your long slow distance the same day as your lifts, do you alternate days? or am I just being a wimpy brat and need to EMBRACE THE SUCK

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May 22, 2020
Isaiah_53_5:

Monday I burned 5,735 cal and Tuesday was 5,666 cal burned.

What in the actual fuck

May 21, 2020

Can you share the bodyweight regimen? Been looking for something decent with everything closed.

May 22, 2020

You have somehow managed to conflate exercising and strength increases with unhealthy weight gain. Fortunately, you admit the mistake was mostly in your approach away from the weights but that isn't grounds to just write off the gym.

To be honest, you were barely at / exceeding your body weight in the "big 4." Not trying to have a d measuring contest on ratios, but that is why you continued to gain weight and the gym felt like a failure. Think of it this way: Bench press is just a more targeted push up (way over simplified, but same motion)... So, bc you barely did 5 bodyweight push ups you were expecting some sort of influential health experience? How was that ever going to work?

I know that isn't a perfect 1x1, but your overall point and underlying evidence make zero sense. Not sure what you are going for...

Let's use a basic (admittedly cheesy) fitness chart. Based on your numbers and strength gains, you were squarely in the middle of the untrained/novice level lifter. You were BARELY punching the ticket to average/intermediate for your weight and age. Not to mention the inability to do a pull-up (one of my favorite gauges of overall upper body strength). You didn't actually increase strength. You went from negative strength to level zero...

My point being: Not only did you neglect the healthy eating and habits side of the equation but you also never actually "got up to speed" on the weight training side of the equation. If you did, you would have seen better results.

Harsh, but true. My recommendation would be to hit the gym again with your new found weight and eating habits when this thing is over. Train hard, incorporate the new workouts you like, and all of a sudden the combo will start yielding killer results. Don't just throw away the idea of strength training - It had very little to do with "your problems."

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May 22, 2020

Yeah you're exactly right, I probably phrased it badly. My lessons learned were thus:
1. I absolutely needed to control my diet first and foremost. Diet is so important and I neglected that completely throughout my life. Pre-Covid / gym lifting, my caloric surplus was way too high / not tracked, my macros were all over the place, so although I gained in strength somewhat, I was doing so almost in step with weight gain instead of lean muscle mass. Applying discipline in a Covid environment to my food intake and components has been a critical lesson that I have finally had the time to learn.

  1. Needed to develop discipline in the gym and a workout routine. Much easier to switch up routines from the gym to bodyweight because I'm used to working out every day now.
  2. I do definitely plan to go back to the gym and continue to lift heavy and improve. I just needed to cut first because I had a very unrealistic picture of my body (seriously thought at 185 I was not that fat, and only when I reached 200 did I start to think something might be awry). I felt great going to the gym and I could still run a sub-60 minute 10k at my heaviest but I want to set much higher goals both on weights and cardio.

My overall point was that I feel better now being lean and having a template to work off of. Looking forward to getting back up to speed as you mentioned. Never expect instant results after a decade+ of malaise!.

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May 20, 2020

You're young, this will be easy.
White foods (bread, potatoes, rice) turn into sugar just like a donut or soda - eliminate or minimize.
Fake zero-cal sweeteners fool your body, to keep it very simple - eliminate
A lot of people swear peanut, corn, soy, dairy are so messed up these days (even organic) that they cause inflammation and some level of reaction in your gut - may want to consider eliminating. Definitely those all soy fake food bars are not your best bet.
Basic diet: Clean protein, vegetables, fruit, water. Eat real food. Don't go hungry. Don't eat late at night (if you can finish by 7, great). Have a day or a couple meals a week that are more indulgent. The ol' whoosh effect.
Weight training is your best friend. Cardio is important a couple days a week, but endless cardio without weights = no change.
Yoga ain't just for girls, it can define you.
Abs tone very fast - a month of daily work (5-10 min a day) will do it after the belly goes.
Send a picture when you're done.

May 20, 2020

Everyone has made extremely good points. One thing that worked tremendously well for me was creating my small calorie deficit through exercise instead of diet. For diet I ate clean 80% (we are all humans it is okay some cheating will happen) and ate my maintenance calories. The exercise allowed me to create a small calorie deficit (200-300) which helped me do a really nice recomp. While this works best for me, everyone is different and you might need to test different methods to find what works best for you. Fitness is a marathon not a race.

May 20, 2020

I don't think you can do both simultaneously. It's very easy to get fat-muscular. Especially if you start lifting weights and start eating a lot of protein right away. If you want a lean and muscular look, then I recommend you lose the weight first and then work on getting muscular.

1) Cardio & Diet Change:

Do lots of cardio to lose weight and to build up your metabolism & energy. For running this means, 3~5 times week for 25+ minutes. Replace empty carbs with healthy ones like potatoes and oats. Don't eat processed food. Once exercise becomes part of your routine, you'll notice that you've lost a lot of weight.

2) Start lifting & Reduce overall carb consumption:

Once you feel like you've lost enough weight, start lifting. Alternate between running days and lifting days. Gradually start reducing carb consumption and replace with veggies and lean meat.

Finance Data Science

  • Analyst 2 in PE - Other
May 20, 2020

trenbolone

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  • Business School in PE - LBOs
May 20, 2020

Eat at a 250 caloric deficit. Lift 3x/wk doing a full body 5 set per body part routine M/W/F mostly compound lifts. Get 0.8g/lb of protein. Split the rest of the calories mostly as you see fit. Focus on linear progression (more reps/weight each time). Research has shown rep ranges from 6-30 can build mass so you have broad latitude to work out as you enjoy. You can buy resistance bands with up to 200lb resistance relatively cheap online.

Do that for 4-6 months and you will surely see results and look pretty good. You'll be ~10lbs lighter with maybe 5-10lbs more muscle and 10-15lbs less fat. After that becomes a bit trickier/harder to progress. But that alone will fix the skinny fat problem. People at high BF%+those who are beginners can gain lean mass on a deficit easily (body uses internal fat to fuel protein synthesis).

After 6 month mark and being lean-ish you'll have to eat at a small surplus to gain appreciable mass for someone with average genetics. But you tackle that problem when you get there.

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May 21, 2020
Business School in PE - LBOs:

Do that for 4-6 months and you will surely see results and look pretty good. You'll be ~10lbs lighter with maybe 5-10lbs more muscle and 10-15lbs less fat. After that becomes a bit trickier/harder to progress. But that alone will fix the skinny fat problem. People at high BF%+those who are beginners can gain lean mass on a deficit easily (body uses internal fat to fuel protein synthesis).

I'm counting on beginner gains for the 2nd time...after lifting for 5 years I tore my Achilles right before lockdown (playing bball not lifting). Muscle atrophy is a b*tch.

May 21, 2020

Train a lot and eat healthy, gotta love it

May 21, 2020

Interesting:

https://www.lumen.me/how-it-works
Unlock your metabolism

The CO2 concentration is measured using a unique breath maneuver, which is performed by inhaling a fixed volume of air through the Lumen device (dynamic to each individual), holding it for 10 seconds, and exhaling fully.

High CO2 - Carb burn

Low CO2 - Fat burn

"If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them." - Bruce Lee

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May 21, 2020

Also, this nutritional guide is pretty helpful:

https://www.amazon.com/Nutrition-Quick-Study-Healt...
My friend was in a masters of science (nutrition) program at Columbia and they gave them these sheets in orientation. It's a pretty good overview of nutrition and each component.

"If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them." - Bruce Lee

May 21, 2020

Chloe Ting full body shred--don't knock it until you try it

May 21, 2020

I use her videos sometimes. quick 20min here and there. been really useful esp during the lockdown

May 21, 2020

As you can see it's one of those things that everybody has an opinion on. Here are the principals that worked for me.

  1. Lift heavy weights with a simple linear progression programme - "Starting Strength" is a great place to start. Learn the main lifts Bench Press, Shoulder Press, Squat, Deadlift, Row. These are compund movements that target wide areas of muscle. As an untrained noob you need bang for your buck. Put these lifts into a simple 3 day a week programme and increase the weight each workout and you'll see results rapidly.
  2. Look at body recomposition as a long term goal - Commit to it for a year. You will notice results almost right away as a noob but it takes time to get good results. Yes you can build muscle and lose fat at the same time but it is hard and requires a very strict diet. It is better to focus on one goal at a time. I would say take six months to focus on your lifts and eating a lot. You will get bigger. You will add muscle and you will also add a little bit of fat. Once you have a good base of strenght, you can start eating less and focus on cutting the fat. Maybe add in some cardio too at this stage.
  3. Don't overthink diet - Use common sense here. People were big and shredded long before some of these modern crazy diet suggestions were around. Lean Protein, Natural food, Fruit and veg good. Sugar, processed foods bad. Eat a lot to grow big. Eat less to lose weight. Adjust according to the results your getting. That is all there is to it. Really.
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May 21, 2020

Get your T levels checked. If it's low, get on TRT. Don't waste your money on Nugenix or any other bullshit... if you've been a sedentary desk jockey for a few years, your T is likely shit. Start on a basic strength building platform, 5x5 Stronglifts is a good one. As your strength builds, add in more movements/accessory lifts and increase the rep ranges to aid hypertrophy (8-12 rep ranges). Mix in some cardio, and try to eat in a slight caloric deficit. Keep your protein intake on the high side, don't cut carbs or intermittent fast. Just try to consume around 250-500 less calories than you burn in a day. That's the tricky part, use a variety of calorie calculators to determine your daily requirement, and make slight adjustments after a couple of weeks if you're not seeing the needle move. That being said, take body measurements before you begin, and every so often, because as you build muscle and eliminate fat, the scale can be misleading. Mirrors and a tape measure are often better metrics than just weight. If your pants are getting looser, and you look better, you're doing it right, regardless if you may have "gained a few pounds."

And I fully expect MS to be thrown for suggesting TRT, but it changed my life. My initial levels were around 380, Doc keeps me around 1k now, and it's amazing. I feel 19 again. Big difference between running full-on gear and taking Dr-prescribed test.

May 21, 2020

Seconding this - started taking Prime labs testosterone booster ~2 months ago and have noticed a significant decrease in stomach fat/lean muscle gained. Also a great mood booster/energy in the afternoon.

Few players recall big pots they have won, strange as it seems, but every player can remember with remarkable accuracy the outstanding tough beats of his career.

May 21, 2020

People do love giving advice on fitness - a truism as old as time. A lot of good advice here.

I applaud you taking the initiative to do this and, as a formerly overweight kid, understand the challenge of starting from square one. My one piece of advice - try a lot of things, and find what works for you - then never again read about someone's diet, fitness regimen or anything. Especially celebrity or athletes - I spent so many years trying to emulate them, until finally i realized that half of it is bullshit and the other half unrealistic for the majority of people. Eat well, get strong, be happy and then maintain it.

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May 21, 2020

Just my two cents -

If you're a beginner lifter, you have a fantastic opportunity for body recomposition (gaining muscle while losing fat). I'd watch some videos by Jeff Nippard / Vitruvian Physique on YT to learn more - they have some helpful stuff.

The one things that I cannot emphasize enough for beginner lifters is progressive overload. That is the main driver for both hypertrophy and strength gains. Just pick a couple of key lifts that you enjoy doing and you can see yourself doing long term, and get better at them over time. Not just increasing weight, but there are other ways to get induce progressive overload - increase rep scheme, reduce rest time, make movement more mechanically difficult (eg. slow down eccentric and explode on concentric). I'd recommend starting each workout with 1-2 core compound lifts that constitute ~70% of hour lifting workout (eg. OHP, Deadlift, Squat) and then using the remainder 30% of your workout to do a couple of key isolation lifts.

Make sure you define which body parts you want to focus on- if you want to have boulder shoulders, it's probably a good idea to do lateral raises 3-4x a week. Make sure you vary the training style - for lateral raises, consider using rest pause training, drop sets, etc. Especially for isolation movements, you can go much higher on rep scheme and overload much more while for a lot of compound lifts, this might be physiologically taxing. I'd toss in cardio 2-3x a week for 20 minutes, just to keep your heart healthy. As I'm getting older, I think the main focus on lifting is more so longevity - not trying to hit some absurd deadlift and blow out my lower back as I did in my late teens and early 20s. Good luck man and remember - the day you start lifting is the day you become forever small.

May 21, 2020

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May 22, 2020
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