lose gut - gain mass?
So I'm a male in early 20s weighing 150lb and is 5'7" - I want to gain some muscle but also NEED to lose this gut! should I just go nuts and lose the gut juicing and doing cardio or just blow it off and keep eating like normal (heavy protein after ea. workout)
speaking of which - what is an acceptable gram amount of protein before and after a normal workout.
I would cut first and then start bulking.
You can lose fat and gain muscle at the same time. Eat 10-20% below your TDEE with solid nutrition (only one cheat meal per week that is not crazy), do one hour of cardio daily, and lift at least three times a week.
Just wanted to add that you should eat 4-6 meals per day. Split up your calories evenly or close to it among the meals.
Solid nutrition means lean protein, complex carbs, veggies, and water. Good fats to add are olive oil, avocados, and ground flax seed.
Muscles are made in the kitchen.
Practice learning the major compound movements (bench press, overhead press, squat, deadlift) while cutting (fat loss) and then once you are where you wanna be steadily increase your calories and bulk up to where you wanna be.
I tried bulking first with the intent to cut later and two things happened:
I was gaining in my lifts, but I was putting on fat as well as muscle so it was not satisfying. This is psychological more than anything.
I eventually over trained/kinda hurt myself and was out of the gym for 4 months because of it.
On the shake: carbs are much more important for a post work out shake. The carb/protein ratio should be about 3:1 and the carbs should be half maltodextrin and half dextrose. For my shake I use 75g of carbs, 25g protein, 5g of creatine and I pop a vitamin C pill.
nice sharing, keep it up.
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