DIET HELP LEANMAXXING INCOMING GYMCEL

[xdxdxnice1]

u guys probably know so much more than me about this shit

i am 67kg and 6 ft 2 like 16/17% body fat. i have no muscle and want to start gym. i’m gonna go 3/4 times a week for an hour or so

what should my macros be and how many calories should i take in to keep losing body fat but also enough to build muscle?

i guess i would need a shit ton of protein and minimise carbs? with a small calorie surplus?

thank u thank u

 

[Deleted member 5818]

just hop on roids or a SARMs and eat a lot tbh

gymcelling natty is a meme

 

[xdxdxnice1]

just hop on roids or a SARMs and eat a lot tbh

gymcelling natty is a meme

note for anyone else who replies to this thread

i’m asking for diet advice not roid advice. i’m not going to roid and i can’t do SARMS because i have heart defect and i don’t wanna risk stuff

 

[Ocelot]

EAT A FUCK TON IT WORKED FOR ME TBH

Seriously though, there are people who can gain muscle eating a lot of protein (maintaining a positive nitrogen balance is key) and in a caloric maintenance, but some can't. Try getting 1g of protein per pound of body weight, and carbs to help you have energy to train more often and with more intensity.

Since you're naturally skinny you should be able to not get too fat and still get muscle eating a shit ton of food.

 

[Britishlooksmaxxer]

just hop on roids or a SARMs and eat a lot tbh

gymcelling natty is a meme

Cope this is my back with 0 training

 

[xdxdxnice1]

Cope this is my back with 0 training
View attachment 607076

council estate settings

 

[Deleted member 5818]

Cope this is my back with 0 training
View attachment 607076

Still caged at that XD

 

[Madhate]

1. Don't worry about macros, just eat enough meat and you'll have sufficient protein
2. At that weight you shouldn't do a big deficit, go somewhere between -250kcal/500kcal a day, lower it the more weight you lose so it's maintainable.
3. Once you're at a desired bodyfat/weight just stop and maintain from there.
4. You'll gain muscle anyway in a deficit, because of newb gains.

 

[Deleted member 7651]

1st thing to do: eat more protein possibly start at 0.8gr per pound ( studies show that if a sedentary man goes from low protein to high protein diet he will gain around 2 pounds of muscle naturally without training)
2nd : high reps , slow eccentric compound movements ( 3sets × 6-10 reps) except deadlift (1 or 2 sets a week no more than that )
Id suggest to eat at maintenance( you will have to eat more than you usually do anyways because lifting burns a lot of calories ) or 100-200calorie deficit , switch to +250 calories once you achieved desired bodyfat .
Potassiumax, androgenreceptorsmax and sleepmax .

This is my advice after i did 2 years of gym and 3 years of calisthenics .

 

[Vista]

You have to pick if you want to gain muscle or lose fat, doing both is redundant and there is no point in losing fat if you have nothing to show underneath, you will become skinny fat at best or an Auschwitz prisoner at worst (assuming that the holocaust even happened).

If you want to gain muscle naturally fast do the following:

1) Do compound lifts (Squat, Deadlift, Bench, OHP, Dips and Pullups) at least 2 times a week with progressive overload
2) Eat in a caloric surplus (https://www.calculator.net/calorie-calculator.html)
3) Eat enough protein (2g/kg) so about 130g of Protein @ 67kg
4) Eat enough carbohydrates (4.5x/body weight) if you don't eat enough carbs then protein will be synthesized into carbs and you wont gain as much muscle as could be.
5) Sleep AT LEAST 8 hours a night (though 10-12 hours is optimal)

If you want to lose fat and gain muscle for the long term you need to do roids, no way around this unless you are top 1% genetically. Just cut and bulk like everyone else.