6’5, 79kg with no gym - what should I focus on when I start going gym?

[3RT]

Was 68kg 40 days ago until I started eating 3/4 meals a day

 

[redeemthecard]

Was 68kg 40 days ago until I started eating 3/4 meals a day

hitting everything 2x a week, managing fatigue, eating 1.6g protein/kg bw, focusing on carbs, eating fast digesting carbs 60-90 minutes before a workout, caffeine 45min before the workout, 7-9 hrs of sleep

 

[3RT]

hitting everything 2x a week, managing fatigue, eating 1.6g protein/kg bw, focusing on carbs, eating fast digesting carbs 60-90 minutes before a workout, caffeine 45min before the workout, 7-9 hrs of sleep

For now I’ve just been on a mainly chicken n rice diet and chug like a litre or two of milk everyday - is this ideal in my situation or should I switch it up a bit

 

[redeemthecard]

For now I’ve just been on a mainly chicken n rice diet and chug like a litre or two of milk everyday - is this ideal in my situation or should I switch it up a bit

its fucking dogshit, honestly, you're eating in a surplus which does absolutely nothing to help you build muscle. 0 contribution

try to eat around ur maintenance, don't go over 100 calories on ur tdee. if u dont know ur maintenance, u can get an average, just type "tdee calculator" input ur data and don't overeat.

if, however, you wanna enjoy a cheat meal go for it, ur skinny as fuck anyway.

 

[3RT]

its fucking dogshit, honestly, you're eating in a surplus which does absolutely nothing to help you build muscle. 0 contribution

try to eat around ur maintenance, don't go over 100 calories on ur tdee. if u dont know ur maintenance, u can get an average, just type "tdee calculator" input ur data and don't overeat.

if, however, you wanna enjoy a cheat meal go for it, ur skinny as fuck anyway.

Fs appreciate it bro

 

[combatingNorwooding]

try to eat around ur maintenance, don't go over 100 calories on ur tdee. if u dont know ur maintenance, u can get an average, just type "tdee calculator" input ur data and don't overeat.

I think these sites are horseshit

The best way to know your maintenance or to be as close as possible to it, is to weigh yourself (fasted, morning, after pee and shit), track what you eat for minimum 2 weeks and then see how your weight changed.

I would only use these sites to know roughly what to eat in that 2 weeks phase and adjust accordingly

Do not rely on them

They all use the same shitty formula which isn’t accurate

They show that my maintenance is +400 calories than it actually is lol

If i listened to it for long enough, I would get fat asf

Btw OP, don’t focus solely on protein and carbs, but on fat and your micronutrients which are very neglected often but are very important (obviously)

 

[3RT]

I think these sites are horseshit

The best way to know your maintenance or to be as close as possible to it, is to weigh yourself (fasted, morning, after pee and shit), track what you eat for minimum 2 weeks and then see how your weight changed.

I would only use these sites to know roughly what to eat in that 2 weeks phase and adjust accordingly

Do not rely on them

They all use the same shitty formula which isn’t accurate

They show that my maintenance is +400 calories than it actually is lol

If i listened to it for long enough, I would get fat asf

Btw OP, don’t focus solely on protein and carbs, but on fat and your micronutrients which are very neglected often but are very important (obviously)

Micronutrient recs?

 

[lmnopq]

Keep eating brudda

 

[redeemthecard]

I think these sites are horseshit

The best way to know your maintenance or to be as close as possible to it, is to weigh yourself (fasted, morning, after pee and shit), track what you eat for minimum 2 weeks and then see how your weight changed.

I would only use these sites to know roughly what to eat in that 2 weeks phase and adjust accordingly

Do not rely on them

They all use the same shitty formula which isn’t accurate

They show that my maintenance is +400 calories than it actually is lol

If i listened to it for long enough, I would get fat asf

Btw OP, don’t focus solely on protein and carbs, but on fat and your micronutrients which are very neglected often but are very important (obviously)

I agree they can't know for sure your exact maintenance as that varies, but my guess is you fucked up the data because it's not off by 400 lol.

 

[combatingNorwooding]

I agree they can't know for sure your exact maintenance as that varies, but my guess is you fucked up the data because it's not off by 400 lol.

It is lol

I logged in my exact stats and activity level and it was way off

Then I did the 2 weeks phase and my maintenance was way lower than that (400kcal)

Micronutrient recs?

Depends on your stats

Download an app like cronometer/Tracked and put essential micros and more specifically micros you know you usually don’t get enough of, and see if you hit them on a daily basis (it will show you in the app the RDI), and then see a week after what you lack and adjust accordingly

For example if you lack in potassium, add potassium-reach food…

 

[redeemthecard]

It is lol

I logged in my exact stats and activity level and it was way off

Then I did the 2 weeks phase and my maintenance was way lower than that (400kcal)

Depends on your stats

Download an app like cronometer/Tracked and put essential micros and more specifically micros you know you usually don’t get enough of, and see if you hit them on a daily basis (it will show you in the app the RDI), and then see a week after what you lack and adjust accordingly

For example if you lack in potassium, add potassium-reach food…

could be an exception, I guess

mine came up pretty accurate I'd say, eating in a 500 deficit and losing a kilo every ~15 days for about 12 weeks now, as I do lower the calories occasionally to account for my tdee going lower

 

[combatingNorwooding]

could be an exception, I guess

mine came up pretty accurate I'd say, eating in a 500 deficit and losing a kilo every ~15 days for about 12 weeks now, as I do lower the calories occasionally to account for my tdee going lower

Yeah I guess it’s individual dependent tbh

But I think doing a 2 week phase of eating roughly the same calories daily will give you a better estimation on your maintenance kcal