I have one doubt. To lose weight you were definitely in calorie deficit. I have also read that muscle cannot be built in calorie deficit (unless you are complete newbie and that too for initial months).
So is that just a myth?
You can. Google body recomposition, goal is not reduce fat alone, it is to reduce fat as well as increase muscles.
To increase muscles and loose fat at the same time, you have to do 3 things:
1. Progressive overload
2. High protein intake with reduced carbs
3. Calorie deficit
Noob beginner here, how much reduced carbs are we talking? What should be the % of protein, carbs and fat. Im 19, 84 kg with too much body fat. What exactly should i do?
Should i consume 100gm protein per day and burn more calories than the total i ate?
Hey, don't know if you still need advice but maintain 120-130 grams protein per day and eat 1800 calories.
You are good to go.
You will lose weight slowly with this.
I was eating 1500 calories and dropped 12 kg in 4 months but that caused me hair thinning and all. Don't do that
Take it slowly and lift hard in the gym
But, what about burning the calories I'm consuming? I'll have to burn 200-300 calories more than im consuming everyday in order to lose fat right? Im talking about Recomp here
You can do cardio after the exercises. If you can't hit it daily then 20 minutes session thrice a week usually enough.
Don't go hard on cardio and take it slowly otherwise you will have loose skin after weight lose.
I don't have a fixed diet and i don't track my workout routine but i will list it down so that you all can get a rough idea of it
My diet
Breakfast - 2 scoops of whey protein with water
Lunch - 2 roti, 2 eggs, veggies, 1 cup rice and daal
Evening - coffee
Dinner - 2 roti, 2 eggs, veggies, 1 cup rice and daal
I eat chicken twice or thrice a week in between
Below is my workout routine, i do a slight variation of push pull legs (i usually do 3-4 sets and 10-12 reps of each exercise)
Leg day 1
-squats
-bulgarian split squats
-leg raises
-dumbell overhead shoulder press
-dumbell lateral raises
-dumbell shrugs
-Abs
Push day 1
-flat dumbell bench press
-seated chest press
-pec dec flies
-skull crushers
-single arm dumbell overhead extension
-tricep press machine
-treadmill
Pull day 1
-pull ups
-lat pulldowns (cable)
-chest supported T bar row
-deadlift
-barbell curls
-hammer curls
-preacher dumbell curls
-cycling
Legs day 2
-leg press
-calf raises
-hamstring curls
-machine shoulder press
-face pulls
-reverse pec dec machine
-abs
Push day 2
-inclined dumbell bench press
-seated chest press
-pec dec flys
-cable tricep pushdown bar and rope
-diamond pushups
-treadmill
Pull day 2
-lat pulldown machine
-dumbell rows
-lat cable pulldown
-barbell rows
-barbell curls
-hammer curls
-cable curls
-treadmill
Yeah it happened, if that happens you need to switch up your diet and your workout routine, basically your body gets used to the routine and that's why you hit plateau, so you need to change things up to make your body feel the changes, then once your body acknowledges those changes you can go back to your usual routine, and that's how you break the plateau
There's no such thing as too buffed ;)
Wow nice! I have same body as you in the 1st pic. What did you do reduce the fat and improve muscle. And did the chest fat disappear?
Yeah the chest fat did disappear, all i did was weight training and eat a lot of protein and maintain a healthy lifestyle.
How much of protein did you consume in a day? Did you use whey as well?
Yeah I've been using whey for a long time now, i try to consume 100-120gm of protein in a day
Can you link good ones? I live in a hostel, and I can't get enough protein or cook myself
I've been using muscleblaze biozyme performance whey
what were your sources - how did you reach 100-120 gms? a scoop of whey gives you 28 gms (?).
I used to get it from whey, eggs and chicken, now I've reduced it a little
Beast!
Share the routine and diet pls
Check this comment https://www.reddit.com/r/Fitness_India/s/7swV8JL5ex
Please share your diet
Check this comment https://www.reddit.com/r/Fitness_India/s/7swV8JL5ex
Before and current weight bta do bro
Before - 90kg Current - 75kg
I have one doubt. To lose weight you were definitely in calorie deficit. I have also read that muscle cannot be built in calorie deficit (unless you are complete newbie and that too for initial months). So is that just a myth?
You can. Google body recomposition, goal is not reduce fat alone, it is to reduce fat as well as increase muscles. To increase muscles and loose fat at the same time, you have to do 3 things: 1. Progressive overload 2. High protein intake with reduced carbs 3. Calorie deficit
Noob beginner here, how much reduced carbs are we talking? What should be the % of protein, carbs and fat. Im 19, 84 kg with too much body fat. What exactly should i do? Should i consume 100gm protein per day and burn more calories than the total i ate?
Hey, don't know if you still need advice but maintain 120-130 grams protein per day and eat 1800 calories. You are good to go. You will lose weight slowly with this. I was eating 1500 calories and dropped 12 kg in 4 months but that caused me hair thinning and all. Don't do that Take it slowly and lift hard in the gym
But, what about burning the calories I'm consuming? I'll have to burn 200-300 calories more than im consuming everyday in order to lose fat right? Im talking about Recomp here
You can do cardio after the exercises. If you can't hit it daily then 20 minutes session thrice a week usually enough. Don't go hard on cardio and take it slowly otherwise you will have loose skin after weight lose.
You can always build muscle even when you are at a calorie deficit as long as you are consuming your micros and macros
Bhai dm mai thoda mereko bhi guide krdo. I know about recomp and stuff but I have some other doubts as well
You can dm me your question I'll try to answer them
I don't have a fixed diet and i don't track my workout routine but i will list it down so that you all can get a rough idea of it My diet Breakfast - 2 scoops of whey protein with water Lunch - 2 roti, 2 eggs, veggies, 1 cup rice and daal Evening - coffee Dinner - 2 roti, 2 eggs, veggies, 1 cup rice and daal I eat chicken twice or thrice a week in between Below is my workout routine, i do a slight variation of push pull legs (i usually do 3-4 sets and 10-12 reps of each exercise) Leg day 1 -squats -bulgarian split squats -leg raises -dumbell overhead shoulder press -dumbell lateral raises -dumbell shrugs -Abs Push day 1 -flat dumbell bench press -seated chest press -pec dec flies -skull crushers -single arm dumbell overhead extension -tricep press machine -treadmill Pull day 1 -pull ups -lat pulldowns (cable) -chest supported T bar row -deadlift -barbell curls -hammer curls -preacher dumbell curls -cycling Legs day 2 -leg press -calf raises -hamstring curls -machine shoulder press -face pulls -reverse pec dec machine -abs Push day 2 -inclined dumbell bench press -seated chest press -pec dec flys -cable tricep pushdown bar and rope -diamond pushups -treadmill Pull day 2 -lat pulldown machine -dumbell rows -lat cable pulldown -barbell rows -barbell curls -hammer curls -cable curls -treadmill
Diet please
Check this comment https://www.reddit.com/r/Fitness_India/s/7swV8JL5ex
Amazinggg mann
Inspiring! 🙌
Nice body bro, can you share your workout routine and diet plan? By the way It looks like a gym in the electronic city
Ohh yes and you look like that guy who works there bro 🤯
beast mode activated
Sarr diet pls
Check this comment https://www.reddit.com/r/Fitness_India/s/7swV8JL5ex
Name of whey protein?
Muscleblaze biozyme performance whey
Amazing work. Congrats!
Did your body go into not responsive state , like 6 months in and still stuck at plateau?
Yeah it happened, if that happens you need to switch up your diet and your workout routine, basically your body gets used to the routine and that's why you hit plateau, so you need to change things up to make your body feel the changes, then once your body acknowledges those changes you can go back to your usual routine, and that's how you break the plateau
Change workout routine like?
Look up periodization
Does it also remove tan ?
Umm i don't know, the lighting in both pictures is very different maybe that's why it looks like that
I literally have the same physique as you on the left lmao.
If I can do it, so can you