Well basically I'm a 6,4ft 16 year old but I have one issue, even though my height is a great thing to have I'm not satisfied with my body. I guess you could say I'm "Fat" or "chubby" whatever you want to call it. Anyways so I've been reading online on dudes that used to be around like 300+, my height but ended up being body builders or just really nice looking dudes. People always say when you start there has to be something to motivate you or you won't be able to reach your goals. Honestly my motivation is I don't want to have an UN-disciplined lifestyle and I'd love to be able to take of my shirt proudly and be happy with my self. Sure it brings girls and that sort of stuff which is great, but that isn't my main thing. Anyways point is I'd appreciate any help.
Oh, and I almost forgot one thing I don't have any gym experience, I know the basics of how to hold a bench, how to hold weights etc. Just the basics that most people know. I'm just looking for a work out plan, that doesn't necessarily involve going to the gym while I gain confidence/time to attend one. Any help or points to the right direction would be great!
Check out my sig, Yous helped me lose 32 pounds of fat and gain muscle+ a 6 pack.
But to start, calculate your TDEE and subtract 500 calories from it. Using Myfitnesspal, eat at that number and you will lose 1 pound of fat per week. You can eat anything you want, because your body only cares about calories in vs out. I'd advise to eat more protein, or start using whey to help hold onto muscle mass.
rip
yeah, to lose weight eat 500 cals below your TDEE, over the summer i've been eating a bulk (500 cals over TDEE) while lifting 4 times a week, results are starting to come in now :)
What's your body mass index?
Thank you everyone and would dropping 1000 calories instead of 500 help? Or would that be over kill? I honestly want to lose quite a bit...
(Jul 15, 2015 07:39 PM)BlackHoax Wrote: Thank you everyone and would dropping 1000 calories instead of 500 help? Or would that be over kill? I honestly want to lose quite a bit...
nunu, do NOT do that. That would slow down your metabolism and make you hold onto fat, while also making you not get enough macronutrients, which is very bad. 500 is a safe amount.
rip
(Jul 15, 2015 08:14 PM)ItsATumor Wrote: nunu, do NOT do that. That would slow down your metabolism and make you hold onto fat, while also making you not get enough macronutrients, which is very bad. 500 is a safe amount. Well great. Then I'm guessing adding on extra exercise would help? Instead of making my food way less?
(Jul 15, 2015 08:30 PM)BlackHoax Wrote: Well great. Then I'm guessing adding on extra exercise would help? Instead of making my food way less?
Either way, you should be at a 500 calorie deficit. If you burn 600 calories on a run, then you'd need to incorporate 600 more calories into your total intake for the day to maintain the deficit. You can not workout at all and still lose weight.
rip
(Jul 15, 2015 08:40 PM)ItsATumor Wrote: Either way, you should be at a 500 calorie deficit. If you burn 600 calories on a run, then you'd need to incorporate 600 more calories into your total intake for the day to maintain the deficit. You can not workout at all and still lose weight.
I mean yeah it makes sense seen people do it but thanks a lot for the advice.
(Jul 15, 2015 08:14 PM)ItsATumor Wrote: nunu, do NOT do that. That would slow down your metabolism and make you hold onto fat, while also making you not get enough macronutrients, which is very bad. 500 is a safe amount. While it's true that 1000 deficit is too much it won't make him hold any fat, but burn it and muscle faster.
(Jul 15, 2015 07:16 PM)custer Wrote: What's your body mass index? That's completely irrelevant, it's inaccurate as fuck.
(Feb 13, 2018 09:21 AM)AVeryBritishMan Wrote: Actually I disagree with what you say... creatine kinda doe act like a steroid ^^
(Jul 16, 2015 12:29 AM)Jester Race Wrote: While it's true that 1000 deficit is too much it won't make him hold any fat, but burn it and muscle faster.
That's completely irrelevant, it's inaccurate as fuck.
Yeah I agree with the BMI why I didn't bother giving it. As for the 1000 deficit I mean I think could do it. Since the TDEE gives me 3.1k calories so yeah.
(Jul 16, 2015 01:05 PM)BlackHoax Wrote: Yeah I agree with the BMI why I didn't bother giving it. As for the 1000 deficit I mean I think could do it. Since the TDEE gives me 3.1k calories so yeah. It's not that you can't do it, but you'll lose much more muscle than with 500 deficit.
(Feb 13, 2018 09:21 AM)AVeryBritishMan Wrote: Actually I disagree with what you say... creatine kinda doe act like a steroid ^^
(Jul 16, 2015 01:09 PM)Jester Race Wrote: It's not that you can't do it, but you'll lose much more muscle than with 500 deficit.
That would be bad honestly, I'm just trying to lose Weight not muscle honestly. If possible I've heard at times you can replace your fat with muscle by losing weight while you gain muscle mass.
(Jul 16, 2015 02:13 PM)BlackHoax Wrote: That would be bad honestly, I'm just trying to lose Weight not muscle honestly. If possible I've heard at times you can replace your fat with muscle by losing weight while you gain muscle mass. Impossible.
You either lose fat and muscle or gain fat and muscle.
To minimize the amount of muscle lost, you can lift heavy few times a week(and recalculate TDEE to ensure you don't end up in too high deficit) while in calorie deficit. But it isn't necessary.
(Feb 13, 2018 09:21 AM)AVeryBritishMan Wrote: Actually I disagree with what you say... creatine kinda doe act like a steroid ^^
(Jul 16, 2015 02:17 PM)Jester Race Wrote: Impossible.
You either lose fat and muscle or gain fat and muscle.
To minimize the amount of muscle lost, you can lift heavy few times a week(and recalculate TDEE to ensure you don't end up in too high deficit) while in calorie deficit. But it isn't necessary.
Ah, it actually kinda makes sense. Is there any recommendations on what sort of stuff I should like more specific then just proteins and carbs?
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