No. Start with that amount, track your calories and weight, and make gradual adjustments from there, just like I said in my previous post.
No. Start with that amount, track your calories and weight, and make gradual adjustments from there, just like I said in my previous post.
You need to track your macros.
It should be 40/40/20.
40% protein, 40% carbs, and 20% fat.
Fitday will give you a graph of macros if you plug in what you eat.
The ammount of calories isn't as important as the quality of those calories.
Goodluck!
Rogo
It should be 40/40/20.
40% protein, 40% carbs, and 20% fat.
Fitday will give you a graph of macros if you plug in what you eat.
The ammount of calories isn't as important as the quality of those calories.
Goodluck!
Rogo
I'm going to have to disagree with this. You can eat the healthiest food in the world, but if you are eating under maintenance, you aren't gaining any weight, period.
The same goes for losing weight. If you consume 4k cals of healthy food and your maintenance is 3000, you will get fat, period.
Granted you should always strive to eat as healthy as possible, but it's the total number that will ultimately make or break you.
I don't agree with this. If he is lifting/working out and eating 1000 calories over level (as long as it's 'healthy') he'll be building muscle and will loose weight over the long run rather than starving.
I do think he should cut, but that's not in the cards at this stage.
Rogo
Originally posted by: nick1985
Same way everyone makes 6 figures
oh okay, that makes sense then.
OK, I suppose total n00bs can get away with losing fat and building muscle at the same time. The vast majority of experienced lifters would be much better off focusing on one or the other, however.
DangerAardvark
Diamond Member
- Oct 22, 2004
- 7,581
- 0
- 0
Sorta related question.
I'm cutting and have a lifting routine going. I've been lifting for about 3 months so far, and cutting seriously for about 1. Should I expect strength gains while cutting? And more importantly, should I keep going heavier and heavier while cutting, or maintain the same routine through the whole thing?
I'm cutting and have a lifting routine going. I've been lifting for about 3 months so far, and cutting seriously for about 1. Should I expect strength gains while cutting? And more importantly, should I keep going heavier and heavier while cutting, or maintain the same routine through the whole thing?
In all honesty I just wanna lose the weight, I don't want huge arms and don't wanna be able to lift 300 pounds, I however don't want be so weak wind will blow me over. Should I focus more on running/biking with a little lifting or half running half lifting?
I honestly don't think you can do it without the help of both a doctor and a physical trainer/nutritionist . This a much bigger deal than you think.
Honestly I would visit the board in my sig, register, and post your question there. There are lots of people there who would also be willing to help you.
Capt Caveman
Lifer
- Jan 30, 2005
- 34,547
- 651
- 126
I'd have to go with everything Special K has had to say. Including, go to the WBB forums and register. Great community there for those wishing to get in shape/bulk/cut/etc.
Keep it shorter and giving it your all during that amount of time. An hour is good, maybe even less, maybe more (if doing cardio on the same day, you'd probably end up doing more)
Diet.
Between the two though, definitely weight lifting. Weight lifting will ensure the majority of what you do lose is fat and not muscle. Also, as a beginner you may even build some muscle, thus raising your metabolism. Cardio will not do either, too much would actually cause more muscle loss, the amount of calories burned are very little, and as your body gets used to it you'll burn even less with more work.
The point of warming up is to lubricate the joints and increase the temperature of soft tissues. A good warm-up would progressively increase body temperature, include all the joints, muscles, and movements involved in the training session. When I warm-up the first thing I like to start with is just 5-10 minutes on the stationary bike or something, and then a quick routine of DYNAMIC stretches. You really don't want to be doing static stretches before a lifting session. Use static stretching outside the gym, like right after your workout or before you go to bed for recovery purposes.
For running, just do whatever you're comfortable with. Again, the emphasis should be on weight training. To start I'd just do a full body routine consisting of squats, deadlifts, bench press, military press, and pendlay rows (switch between bench and military, and deadlift and rows every day) and just do 15-20 minutes of SS cardio afterwards. Then start incorporating hills on a seperate day or something.
Cardio is great, but emphasis should be on diet and weight training. Don't overdo it at the beginning. Just start slow then start incoorporating other things.
High weight, low reps. Obviously "high weight" being subjective. Start light and do what you can handle, but your goal should be to push yourself for about 5 reps. TO start I'd do three sets of everything at 5 reps, except deadlifts. One set would suffice, since you squat as well.
Food link:
http://www.whfoods.com/
It is definitely possible for a novice lifter to make strength gains while cutting. However, an experienced lifter would usually see strength loss as their cut progresses.
No matter what your goal is, you would benefit greatly from weight training. Whether it be to get huge, or lose weight, weight training is a very important part of it and emphasis should be placed on it over cardio.
The single most important factor is always diet though. Even if you eat only a tiny bit over your maintenance calories everyday, you will steadily gain weight. Regardless of how "perfect" your training is.
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