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DIET & NUTRITION

Loosing fat, gaining muscle

coreyluke
coreyluke g Corey Daly
1 Post(s)
1 Post(s) Gender: Male Goal: Gain Muscle Date Joined: April 4, 2017
Posted

Hey people,

So im an absolute brand new beginner with all this. I'm 24, 168lb, 5"7 with a BMI of 26.1 which is slightly above the 24 'healthy limit' for my age and size. I am by know means overweight, infact there really is nothing to me, except for a bit of puppy fat around the stomach. My goal is to build some muscle whilst getting rid of this extra fat to bring my BMI down to a good level.

I've decided to give the 5 day split programme ago and as advised, starting off with smal weights and getting the form right.

I've just downloaded myfitnesspal so I can get a hold of my diet. This is where I bumped into my first problem.... "what is your goal?" ... im assuming I select 'Gain weight' as I'm trying to build muscle here BUT I also want to loose that bit of fat? It then asks what my weight goal is? I have no idea what to put in! 

So in a nutshell, I need to know the best way about putting on this extra muscle mass whilst also getting rid of this extra fat? It would also be great if you could point me in the right direction with myfitnesspal.

Thanks in advance!

TimeIsMuscle
TimeIsMuscle p Jason Lakkiss
70 Post(s)
70 Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2015
Posted

Hey @coreyluke I recently wrote an article that may be very useful to you in meeting your specific goal Lean Bulking For Beginners

 

 

Please let me know if you have any questions.

 

 

Jay (Aka Time is Muscle)

Jason Lakkiss facebook: Time is Muscle twitter:@timeismuscle instagram: TIME_IS_MUSCLE youtube: timeismuscle
jorgeegroj
jorgeegroj g Jorge Villarreal
106 Post(s)
106 Post(s) Gender: Male Goal: Gain Muscle Date Joined: January 1, 2017
Posted
Posted By: coreyluke

Hey people,

So im an absolute brand new beginner with all this. I'm 24, 168lb, 5"7 with a BMI of 26.1 which is slightly above the 24 'healthy limit' for my age and size. I am by know means overweight, infact there really is nothing to me, except for a bit of puppy fat around the stomach. My goal is to build some muscle whilst getting rid of this extra fat to bring my BMI down to a good level.

I've decided to give the 5 day split programme ago and as advised, starting off with smal weights and getting the form right.

I've just downloaded myfitnesspal so I can get a hold of my diet. This is where I bumped into my first problem.... "what is your goal?" ... im assuming I select 'Gain weight' as I'm trying to build muscle here BUT I also want to loose that bit of fat? It then asks what my weight goal is? I have no idea what to put in! 

So in a nutshell, I need to know the best way about putting on this extra muscle mass whilst also getting rid of this extra fat? It would also be great if you could point me in the right direction with myfitnesspal.

Thanks in advance!

Hey @coreyluke,

since you're at a 26.1 BMI, I would recommend cutting slowly. I would choose "slow weight loss" and a weight of maybe 155 lb for a goal. (I don't like setting goals for large weights bc I find I stay with it if it is closer and more easily attainable, instead I just do a cut and then after that I'll cycle off my diet for a week and start another cut right after).

I would also recommend checking out the mealplan section of this very website. It won't ask you for a target weight but rather a goal (like "slow weight loss") and a "protein g/lb of body weight" and "fat g/lb of body weight". Good numbers are 1 to 1.5 g for protein per lb of lean weight and .45-.55 g of protein per lb of lean weight. (the rest of your calories will come from carbs, God bless carbs!).

then you just have to track everything that goes into your system and make sure you're hitting your macronutrient goals and your calory goals

good luck!

Frat bro turned barbell boss. Two black belts. (Tae-Kwon-Do and Ai-Ki-Do)
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: coreyluke

Hey people,

So im an absolute brand new beginner with all this. I'm 24, 168lb, 5"7 with a BMI of 26.1 which is slightly above the 24 'healthy limit' for my age and size. I am by know means overweight, infact there really is nothing to me, except for a bit of puppy fat around the stomach. My goal is to build some muscle whilst getting rid of this extra fat to bring my BMI down to a good level.

I've decided to give the 5 day split programme ago and as advised, starting off with smal weights and getting the form right.

I've just downloaded myfitnesspal so I can get a hold of my diet. This is where I bumped into my first problem.... "what is your goal?" ... im assuming I select 'Gain weight' as I'm trying to build muscle here BUT I also want to loose that bit of fat? It then asks what my weight goal is? I have no idea what to put in! 

So in a nutshell, I need to know the best way about putting on this extra muscle mass whilst also getting rid of this extra fat? It would also be great if you could point me in the right direction with myfitnesspal.

Thanks in advance!

@coreyluke, like Jorge said, you should check out the @mealplan page on the site. It will make it a lot easier to get your macro goals, and then you can input those manually into MyFitnessPal without setting a certain weight to get numbers.

 

If you have an Android phone you can also download the app, in which case you wouldn't need MyFitnessPal - http://muscularstrength.com/phoneapp

 

And if you are looking for muscle gain while trying to lose that bit of fat, you can probably do that with a slight surplus while you're still a beginner. About 250-500 calories above maintenance.

 

Hope that helps!

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GLBride
GLBride g Gaylord Bridegan
5 Post(s)
5 Post(s) Gender: Male Goal: Lose Fat Date Joined: May 5, 2017
Posted

 

Are pork rinds a good snack?  I'm on the Fat Loss 12 week home program.  My target carb intake is 60 to 75 carbs a day.  Thanks.

 

muscular strength
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