New to working out, need a little help
Hello, I'm relatively new to the whole working out scene. I've made some attempts in the past with p90x and Insanity, but I couldn't get into them. However, in the last month I've found a schedule and a number of workouts that I've been able to stick with on a regular schedule. My goal is to trim off the fat from my stomach and build firm lean muscle. I have a goal to have a solid six pack by the end of the year, and preferably a nice physique elsewhere too. To clarify I'm not looking to bulk up like a body builder, I just want to look reasonably muscular.
My question to you all is what kind of calorie intake should I have if I want to both lose fat weight AND gain muscle simultaneously? I've done a BMR calculator that shows that between my current activity level and resting BMR I burn about 2700 calories per day. I would estimate that my average daily intake is about 1500-1600 on most days. I don't eat any fast food, drink any soda, I stay away from sugar (except coffee), and I try to avoid all junk food. Other than that, my diet isn't special, I just eat what the girlfriend cooks for dinner, usually something with chicken. I eat a sandwhich or something along those lines for lunch, and tend to skip breakfast because I work overnights. The reason I am confused is because everything I have read online says that I will lose fat weight if I burn more calaories than I eat (duh), but as far as GAINING muscle, I keep reading that I need to take in tons of calories, like 3.5k plus. Which would make me gain weight.. correct?
My workout routine is an hour a day of jogging, and 5 to 6 days a week of swimming 25-50 laps. I realize that I need to add some kind of weight training to this routine and probably an ab workout too. Any suggestions on that front?
Last question, are there any supplements that you all would recommend that actually work? As a biology/Chem major with a degree in nursing, I laugh at most of the products I read about with no science to back up their effectiveness. I considered anabolics, but I'm worried about the side effects. Plus I read that I would have to intake like 5k calories a day to make them work, which just is not going to happen.
For reference I am a 24 year old male, 5'10'', 155 lbs, and I don't know my body fat percentage.
If you are really determined and you want to save time by not being diverted by a mass of misinformation on the internet, you could see a dietitian who caters for athletes. You're not really that heavy for your height and age so Id just focus on building muscle. Whenever you see a picture of a bodybuilder (or a firefighter posing for a calendar) you generally find they had a strict diet and HIT regime weeks leading up to the photo shoot or event. Prior to that, their objective was just muscle mass. Thats something to consider (Bulk vs cut).
It is pretty easy. I learned along the way.
Start slow, practice your curls, squats, bench press, military press, push-ups, ect.
Eat right, take some whey protein after you work out, and some oatmeal to recharge your energy stores.
Add a new workout to practice every week!
Let me know if you need help.
I disagree with what you say that you burn calories a day is 2700 and your daily caloric intake is only 1600 only. if thats the case you should already lose a lot of weight.
Running on a treadmill will only lose you atleast 500calories.
may I ask what is your daily activity in a day?
My only concern to you is that it seems like you are rushing yourself to be lean and muscular in just a sort period of time which is not possible.
Your target is just like a short term goal.
Your goal should not be just to lose weight but your goal should be a long term goal and to be fit and healthy for the rest of your life.
One of the greatest tools you will ever need to begin your fitness journey. Knowledge is power!
figure out your ACTUAL base caloric needs. From there, either get into a 300-500 cal deficit or a 300-500 cal surplus. Do not go for crazy amounts over what your body needs or doesnt need. It will only result in gaining too much fat, or burning through your hard earned muscle.
Slow and steady wins this race for both goals. Get on a proper diet and track your intake through an app such as MyFitnessPal. Get on a proper training program too - this will ensure your maximizing your potential inside the gym.
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