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Muscle Building and Bodybuilding Topics related to muscle building, bodybuilding, including training and fullbody workouts. If you are looking for great advice on gaining muscle this forum is for you.

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Old 02-02-2012, 11:02 AM   #11
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Good. He has you on the right track with form.

Now to goals...

Size gains take time and will come from a focus on strength gains using primarily the big lifts. So, with that in mind, we need to refine your program a bit.

Before we get to that, let's talk diet. It seems like you want to drop a bit of the extra pudge. A couple of questions...

--Do you know about how many calories you can eat without gaining or losing weight, or is this something foreign to you?
--Do you know how much protein you eat per day?
Unfortunately my diet isn't great..
Up until lately I had been eating 1 fast food meal (minimum) per day..

I've cut that out now and im eating mostly brown rice and chicken or beef..
I havent been counting calories or worrying about protein intake although I probably should have been.

so as yee can see, im really starting from scratch
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Old 02-02-2012, 01:31 PM   #12
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I've cut that out now and im eating mostly brown rice and chicken or beef..
I havent been counting calories or worrying about protein intake although I probably should have been.

so as yee can see, im really starting from scratch
That's ok. You are not looking to get completely shredded, but merely look better by summer. This might only require losing 10-15 pounds of fat. I am no "get shredded" guru. We have plenty of guys here who can help you with that. But I will say that when cutting fat you will need to start monitoring intake, at least protein and calories, so you can make adjustments.

I would start around 2500 calories per day at at least 180 grams of protein. The first week of a cut you will lose weight more quickly for several reasons, so ignore this weeks' weight loss unless it is non-existent or way too much. During week 2 you will want to lose somewhere around 2 pounds. Lose weight too quickly and it can impact energy and training. Can. Mileage may vary.

Based on week 2 you can now make changes to your calorie intake. You will also want to plan a cheat window each week for several reasons. Allow yourself one hour or one meal each week to eat something different and fun, within reason.

Again, I am no "get shredded bodybuilding cutting diet guru", but I have dropped weight more than a few times. Just learn your body, make adjustments, and you'll do great.

When you get back to your diet after this fat loss period I want you to understand that lean is not necessarily best. It's ok to eat fat, and fattier cuts of meat. It's ok to eat cheese, eggs, whole milk, almonds, butter, olive oil and other foods that are calorie dense. They are also filled with nutrition.

Far too many people completely change their eating habits thinking it's a requirement to build muscle and strength. My best advice is to NOT go the way of bland chicken breasts, rice and broccoli. Eat reasonable, but make sure you are eating enough protein and fats each day. Carbs often take care of themselves.
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Old 02-03-2012, 07:12 AM   #13
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That's ok. You are not looking to get completely shredded, but merely look better by summer. This might only require losing 10-15 pounds of fat. I am no "get shredded" guru. We have plenty of guys here who can help you with that. But I will say that when cutting fat you will need to start monitoring intake, at least protein and calories, so you can make adjustments.

I would start around 2500 calories per day at at least 180 grams of protein. The first week of a cut you will lose weight more quickly for several reasons, so ignore this weeks' weight loss unless it is non-existent or way too much. During week 2 you will want to lose somewhere around 2 pounds. Lose weight too quickly and it can impact energy and training. Can. Mileage may vary.

Based on week 2 you can now make changes to your calorie intake. You will also want to plan a cheat window each week for several reasons. Allow yourself one hour or one meal each week to eat something different and fun, within reason.

Again, I am no "get shredded bodybuilding cutting diet guru", but I have dropped weight more than a few times. Just learn your body, make adjustments, and you'll do great.

When you get back to your diet after this fat loss period I want you to understand that lean is not necessarily best. It's ok to eat fat, and fattier cuts of meat. It's ok to eat cheese, eggs, whole milk, almonds, butter, olive oil and other foods that are calorie dense. They are also filled with nutrition.

Far too many people completely change their eating habits thinking it's a requirement to build muscle and strength. My best advice is to NOT go the way of bland chicken breasts, rice and broccoli. Eat reasonable, but make sure you are eating enough protein and fats each day. Carbs often take care of themselves.
My eating yesterday consisted of:
Brown bread sandwich with lettuce, tomato, chicken with a tiny bit of mayo.
Chicken ceasar salad
A small bag of pistachio nuts
A dinner of chicken sweet and sour and brown rice
(+ another half a dinner I had spare )
I had 1 protein shake with 2 scoops of muscle fuel anabolic mixed with water.


Calorie-wise, im not too sure what it would consist of although im guessing its not enough?
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Old 02-03-2012, 07:33 AM   #14
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Far too many people completely change their eating habits thinking it's a requirement to build muscle and strength. My best advice is to NOT go the way of bland chicken breasts, rice and broccoli. Eat reasonable, but make sure you are eating enough protein and fats each day. Carbs often take care of themselves.
This.

To paraphrase Jim Wendler (a pretty well-known powerlifter), dieting is pretty straightforward for most people:

If you want to gain weight, eat more nutrient-dense and calorie-dense food than you're used to.

If you want to lose weight, eat less food.

To lose weight you don't have to give up the fast food or eat all chicken breast and brown rice. What you do have to do is eat less calories than you burn. Eat what you enjoy, but cut back on the portion sizes somewhat, and log everything you put into your mouth. If you're losing weight at a good rate, stick with what you're doing. If you're losing weight too fast, eat a little more. If you're not losing then cut some calories.
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