Losing Fat + Gaining Mass

[1mper1um]

Hi,

I posted this in the training section and was advised to seek you guys out here.

I am 5' 8" and overweight. My "slim" weight is circa 12 st (172 lbs) which is a million miles from the "book" guide of 10 st 10 (150 lbs).

But now I am overweight at 15 st 7 (217 lbs) which is a BMI of 33 and I need to know how to approach my diet as I need to eat less to lose weight and at the same time need to eat more to gain mass.

What should my calorific intake be here and what should my diet consist of? I am a carb junkie too so anything carb orientated would be good.

I have heard about 1g of protein per lb of body weight but is this still true anymore? And does it pertain to just protein from shakes or everything I eat in a day?

Finally, can you recommend any good thermogenics? 10 years ago, Hydroxycut was awesome but it's been severely weakened over the years (so I am told) and is next to useless.

Thx.

 

[Welter]

1mper1um,

Check out Jamy's diet thread and get your BMR and TDEE Post it in this thread here along with your current diet. Post what you eat daily along with Calories/Protein grams/Carb grams/Fat grams

He will get you started and on the right track. And again I dont believe for a minute that some actor put 22 lbs of muscle on in a few months with no gear.

 

[1mper1um]

Hi Welter,

I didn't mention the actor in this thread and anyway, like you, I also believe it wasn't done without gear.

My BMI is 33 but I distrust BMI as a measurement as it's simply height and weight - without taking into account body mass.

As it stands, I am not training as yet - am still a noob. I used to train (as detailed in my first post yesterday). I need to sort out whether I should be eating more (for mass) or less (for weight loss) before I head back to the gym proper.

I'll check out the thread and see if it helps. Still, would like to hear about quality thermogenics.

Cheers.

 

[Welter]

Not BMI, looking for BMR and TDEE. The thread is awesome and will help immensely. 3J is a wealth of knowledge and offers up some of the best advice ive seen on boards such as these.

Im guessing you are going to want to eat clean and cut. You are going to want to start eating 24-2500 calories. but good calories and you will want to eat 5-6x a day.

Check out my thread as well where 3J helps me. Keep in mind, ive been working my ass off for a year and have seen incredible results BUT i hit a plateau where i wasnt really getting any more cut or defined abs (which was my goal) In a little over 6 weeks ive seen some pretty significant improvements since getting on board with his way of thinking.

I upped my cardio from 2x a week to 6x a week sometimes 7 and at least 3 of the 7 days i do cardio twice a day. I increased my eating by about 300-400 calories a day and went from 13%-15% BF to 9/10% BF at my waist went from 33 to 31 my weight went down a few pounds too.

Im interested in hearing about thermogenics too, Ive heard they all suck but someone i know takes D4 from Cellucore and swears by it.

 

[3J]

you dont need thermogenics.. you need a sound diet plan...

i would start with what welt has said, get your bmr/tdee and come back to me...

 

[1mper1um]

Thx for the advice guys, I am at work now but will reread later and check out all the links. Shall be back asap.

Cheers.

 

[shane90]

My friend just try to eat low cholesterol foods , and make your habit of walking after eating when you do it regularly you will see that how you lose some weight...