File :-(, x, )
Anonymous
Hey guys? I looked into 40-30-30 diet, sounds ok with me, I've been having calorie issues of only eating 1200 a day, going to try to bump it up to 1600 a day with the 40-30-30.
But, would adding more protein hurt this? I rather gain muscle and lose fat, but if I only gain muscle, then by all means, more muscle = higher metabolism is what I really want. help?
175lbs, 5'11'', 18% body fat, Male.
>> Anonymous
oh fuck im back and i just had to fucking say HOLY FUCK PEPPERONI NIPPLES MOTHERFUCKER I JUST ENLARGED THE IMAGE AND DAMN LOOK AT THOSE UFO'S
>> Anonymous
>>391834
lose fat, gain muscle, either way, to get myself more toned.
Even at 1600 a day? damn, I can barely crank 1200, my metabolism is ruined, thanks to three energy drinks a day for a year. I thought, u know, doing more excerising of from nothing to 4 times a week and to attempt to gain muscle would do it.
by the way, I gave up energy drinks today and switched to coffee.
>> Anonymous
Nigga you need more calories than that. Over 2000 otherwise you'll end up a nigger.
>> Anonymous
>>391841
>toned
phacepalm.jpg
>> Anonymous
>>391841

>lose fat, gain muscle, either way, to get myself more toned.
all on a diet that can barely
>crack 1200

i'm raged out for the day, hopefully the rest of /fit/ can take care of this
>> Anonymous
>>391861
its a feature I dislike myself, idk if exercising will solve that, then again, I've already dropped from 220lbs to 175lbs.
>> Eagle !!vl4eD2sprxZ
1500 MINIMUM for males, you fucking cholo...

HOLY SHIT
>> Anonymous
>>391875
ok, thank you. I'll try to implement it with the 40-30-30 diet thing. Now for bulking up, I'm having a hard time to develop my arms, I dont know what exactly I need to do to progress on a weekly basis. I dont know much time to dedicate to make my arms sore. or less make a descent workout. any articles or sites for specifically arms (I guess core exercises too).
>> Anonymous
>>391886
impressive OP. after proving massive ignorance with diet (that you could have resolved on google, or even the *shudder* USDA food pyramid) you then proceed to ask about the important things, arms, which you mentioned in a impressive string of words THREE TIMES. kudos
>> Anonymous
What you want is the Harris Benedict Equation; here's one of many calculators for it:
http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/

Use this to find your calorie target. It's the BMR with an activity modifier.

Problem solved.
>> Anonymous
>>391886
It's not practical or effective to focus on only one body part. I mean, you could do that but it won't really workout too well.

Also, remember this: you're body is one machine, treat it as such. Don't just focus on one body part and neglect others. You're body releases hormones and chemicals the harder you work which will really change your body. That's why people say SQUAT to bulk up, because it releases a huge amount of testosterone into your body, much more than doing quad extensions or ham string curls.

Now this next part is just my opinion and i'm sure you'll come across article that advocate different exercises. But personally, i believe to work out your body the best way, you should stick to compound movements. Deadlifts, rows, over head press, bench press, pull ups and you can throw in some isolation work, but make sure most of your workout = compound movements. Like I said, your body is one machine, treat it as such.

There's alot of info on google bro. Just type in "beginners weightraining routines" and you'll come up with tons of information and more detail about splitting the routine and volume etc.
>> Anonymous
>>391829
one more thing i want to add: THERE IS NO SUCH THING AS TONING! All a muscle can do is get bigger or get smaller. Toning is all about body fat. And like i said, the more muscle you put on, the more fat you will burn. so as you put on more muscle, you'll lose fat and you wil lget that "toned" look you're striving for.
>> Anonymous
I am in the same situation you are in OP. 6'-0" From 208lbs to 185lbs. I drank 1/2 gallon of water, 48 ounces of skim milk, 150 grams of protein naturally, and about 1700 calories. I work out doing mostly cardio everyday and about 2 hours of lifting a week. Despite what others say in this thread, I've lost mostly fat and my bmi went from 26% to 17%. Thats where I'm at and I do think that having a higher level of protein in your diet will help maintain muscle (not build) while losing fat.
>> Anonymous
I suggest joining a for fun sports league...a fun benefit of being in shape is you tend to be more flexible and agile, giving you more confidence
>> Anonymous
check out www.thedailyplate.com <------------------best way to track diet by far