I weigh 200 lbs and I have love handles and a little bit of a belly. I've been lifting for 2 weeks and I haven't really seen any results as far as weight loss or muscle gain. I would like eventually to get down to about 160-170 lbs. So I want to put on quite a bit of muscle because I have small arms and am fairly weak. I think I consume about 2,000-2,500 calories a day and only get about 100 grams a protein a day. I take protein shakes but only one a day because they taste awful. So how many calories about should I take in for muscle gain and fat loss?
"She Made Her Decision Before You Finished Your Sentence"
Three seconds. That's how long it took. Your shoes. Your posture. The way you held your drink. Whether you looked at the floor or looked at her.
She already filed you away. Interesting. Boring. Safe. Bold. Before you even opened your mouth.
Everything you say after that is just her confirming what she already decided.
So stop rehearsing lines. Fix the first three seconds. Stand tall. Look up. Smile like you mean it. Walk like you belong wherever you're standing.
The words come later. The impression comes first.
How much should I eat?
- Thread starter bud_2005
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"You'll Never Feel READY to Walk Over"
Next Monday you'll feel more confident. After the gym you'll feel more confident. After one more drink you'll feel more confident. After you get a better haircut, a better jacket, a better job.
You've been "getting ready" for two years.
She's standing ten feet away right now. She'll be gone in four minutes. No amount of preparation will manufacture the courage that only comes from moving your feet.
Walk over. Stumble through the first sentence. Let it be clumsy. Let it be imperfect. You will feel more alive in those ten seconds than you have all month.
Francisco d'Anconia
Master Don Juan
Search the forum for Diesel's cutting guide.
Just down the shakes, you'll get used to them.bud_2005 said:I weigh 200 lbs and I have love handles and a little bit of a belly. I've been lifting for 2 weeks and I haven't really seen any results as far as weight loss or muscle gain. I would like eventually to get down to about 160-170 lbs. So I want to put on quite a bit of muscle because I have small arms and am fairly weak. I think I consume about 2,000-2,500 calories a day and only get about 100 grams a protein a day. I take protein shakes but only one a day because they taste awful. So how many calories about should I take in for muscle gain and fat loss?
Use the tool at http://www.ars.usda.gov/Services/docs.htm?docid=7783 to find out EXACTLY how many calories and protein you're taking in a day.
Other guys will be able to tell you more about the calorie situation, but I stick to 20calories/lb of body weight.
Its a good idea to let go of the bulking/cutting mindset. I know Alex tried hard to rid people of that concept. Just think of it as gaining muscle while staying at a reasonable bodyfat. So train correct and follow what i wrote below.
Protein- 400g
Carbs- 250-300 (no carbs after 6pm)
Low Intensity cardio 4-5 days a week for 1hr
Green Tea
Sesathin 3 servings a day
1 Gallon of water
Protein- 400g
Carbs- 250-300 (no carbs after 6pm)
Low Intensity cardio 4-5 days a week for 1hr
Green Tea
Sesathin 3 servings a day
1 Gallon of water
Ok thanks for the advice but a couple things what you said go against what I've heard. The first one is carbs. I've heard that if you keep them under 100 grams a day it will promote fat loss. The other is low intensity cardio. Most people say you should only do high intensity cardio in bursts like cardio, not hour-long treadmill runs.EFFORT said:Its a good idea to let go of the bulking/cutting mindset. I know Alex tried hard to rid people of that concept. Just think of it as gaining muscle while staying at a reasonable bodyfat. So train correct and follow what i wrote below.
Protein- 400g
Carbs- 250-300 (no carbs after 6pm)
Low Intensity cardio 4-5 days a week for 1hr
Green Tea
Sesathin 3 servings a day
1 Gallon of water
Another thing if I'm consuming 20 calories/lb, how could I consume 4,000 calories unless I'm eating fast food. I'm not a good cook so I eat a lot of deli subs and salads and lean cusuines.
"I just moved here from Florida."
That sentence contains at least five follow-up questions she WANTS you to ask. Where in Florida? What brought you here? How long have you been in the area? What do you miss? How does it compare to here?
She handed them to you on a silver platter. And you said, "Oh cool. I come here every week. I love this band. Ummm... pretty crowded tonight."
She smiled politely. Nodded. And never texted you back.
I was that guy for years. Talking too much. Listening too little. Panicking about my next sentence while she was literally feeding me the answers.
Then I found 22 rules that fixed the whole thing. Rule number one: shut up and listen. She'll tell you exactly what to say.
TheChicGeek
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You're crazy. I LOVE protein shakes. They are so yummy. Esp. all those flavored protein powders you can get. MMmmmmm.....
The reason I hate shakes is because the powder doesn't mix very well. On the box i says use 4 oz for a scoop but I use 10 oz of water and there are still little globs floating around. No matter how much I stir it the powder won't dissolve into the water. So I'm pretty much eating the powder while drinking bad tasting water. I use Nitrotech by the way.
TheChicGeek
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Yuck, don't use water. No wonder. Use fat-free milk. Adds a few more calories, but tastes much much better. Also, mixes much better.
"Why Women Dump the Guys Who Try the Hardest"
You paid for dinner. You drove. You said "whatever you want is fine" every single time. All the effort, no expectations.
And she left anyway — probably for a guy who makes her pick up the pizza.
Painful. Also predictable. Her mind quietly concludes that anything requiring zero effort from her is worth exactly zero. You became a free sample, and free samples get taken for granted.
The 22 Rules flip the dynamic. Small shifts that get her investing effort, money, and time in you — until SHE'S the one afraid of losing YOU.
bud_2005 said:Ok thanks for the advice but a couple things what you said go against what I've heard. The first one is carbs. I've heard that if you keep them under 100 grams a day it will promote fat loss. The other is low intensity cardio. Most people say you should only do high intensity cardio in bursts like cardio, not hour-long treadmill runs.
Another thing if I'm consuming 20 calories/lb, how could I consume 4,000 calories unless I'm eating fast food. I'm not a good cook so I eat a lot of deli subs and salads and lean cusuines.
Lots of things promote fat loss. There tons of different carb manipulation diets that you can do. Carb cut off diets are very simple to do and allow you to still gain muscle while taking off fat. To make it work you have to stick to the cut offs and hit your cardio first thing in the morning.
As for cardio, if doing high intensity cardio or HITT work for dropping fat and it doesn't mess up your muscle gains then by all means do it. The thing with high intensity cardio is it doesn't use fat as a fuel like low intensity cardio does. To burn fat requires you be aerobic (oxygen present), doing sprints and burst is anaerobic (without oxygen). A lot of people on this forum don't like the idea of low intensity cardio for fat loss and i'm sure they'll chime in on this thread. Low intensity works great though, get on the treadmill set the speed 2.5-3mph with an incline and walk on it for an hour 4-5 times a week, works great for fat loss and won't have negative effects on your muscle gains.