If im trying to lose fat and build muscle, do I need to eat more or less calorie!
Question: Want to get rid of fat and get toned/muscled for the summer. Do i eat more or less than usual intake?
Am 18 year old male.
Also do i need to drink protein shakes?
Answers: Want to get rid of fat and get toned/muscled for the summer. Do i eat more or less than usual intake?
Am 18 year old male.
Also do i need to drink protein shakes?
Do you know how muscle is actually built? When you're working out/lifting weights you're actually tearing the muscle. That "burn" you feel is a tear. That's why it is important to do small sets and give yourself a break in between. It's also important to lift every other day to give your muscle a day to repair itself.
The muscle repairs itself with protein. Overtime, all of this turns into muscle. And by building muscle, you're reducing fat.
Yes- protein shakes are an ideal supplement for weight lifting.
Do not reduce your calories. Your body needs those calories for fuel and energy, especially when you're hitting the gym. You probably need anywhere from 2000-2200/day, depending on how active you really are. If you are eating less than that, your body will go into starvation mode and actually hold on to the fat as an act of survival, rather than burn it and convert to muscle. Make sure you're eating smart calories- don't load up on sugar and junk. Make every calorie count. Lean proteins, fruits, vegetables, low-fat dairy and plenty of water.
Good luck!
Remember, you're building muscle not just shedding fat, so it's unlikely you'll see major changes in the number on the scale. You're not getting rid of any mass, just changing it.
Eat the same amount of calories that you would normally would, say around 2000 calories; the tricky thing is to exercise just the right amount: you should exercise and burn about as many calories as you eat
It's not easy to do these 2 things at the same time!
I would suggest you eat a little bit more calories than you need and do some cardio to lose the fat ;-)
And be patient!
If you notice most body builders gain 20 to 60 pounds in their off season reason being so they can stretch their body's so less chance of injury during training such as tendinitis. Sounds like you got the weight so just eat food that are lean and high in protein don't over train to get put out by soreness and give muscles time to heal after a work out work a body part and give at least 72 hours to recover.Eat high protein foods within a half hour after workout for that is the window of time that most of the nutrients your muscles absorb are taken in.Don't forget the cardio that is where lots of the fat is taken or burned off but muscle does burn fat so get to pumpin.
I would eat around the same but change WHAT you eat - you need more lean protein and complex carbs - have a healthier diet but not a calorie limiting diet otherwise you won't be able to gain muscle weight. You also need to work hard at the gym. You have to do cardio work to burn off the fat and weights etc to build the muscle. Boxing is an excellent all round method as you are working all muscle groups whilst doing cardio work. I would avoid protein shakes.
Building muscle requires excess calories.
Losing fat requires a calorie deficiency.
The two are at odds with each other. However, if you have never worked out seriously before, you're body will do both at the same time for a period of a few months. This is what is sometimes called "newbie gains". For the first few months, eat your maintenance amount of calories and work out. After that you will have to specialize. One month bulking... one month cutting... rinse, wash, repeat.