You think three months is enough?
Is that legit?
Ideally leanbulk and cut for summer and maintain and build more muscle, I'm completely new
Ded srs?
Why would you deplete glycogen before strength training? Literally glycogen is what drives anaerobic strength and helps you do more work
You will see slower gains, but it keeps you lean. Its much better than the yoyo of dirty bulking and then fasting which just sucks. Also ur black so it doesnt matter that much anyways, you are predisposed to less fat usually.
Part black
JFL i mixed the order up, do strength training first THEN cardio so you use glycogen on that and then cardio accesses fat stores
why? I thought glycogen helped with lifting hence why most keto lifters are weaker?
the after cardio is more for if youre on a cut, no?
just edited, yes ur right i meant he is fucking up BY depleting his glycogen first.
There are issues with both. Technically doing it after lifting could impact a little bit of muscle mass, but doing it before uses up glycogen first so you cant lift as hard. I would rather go with the small loss that comes after lifting to guarantee the fat loss tho. SHouldnt matter if cutting or bulking
Yes this. And to avoid muscle loss in this process having a fast digesting protein like whey before your workout helps a lot
Whats best for cuttinmg?
a maintainance level strength workout with cardio afterwards to guarantee fat loss. You can't really prevent some muscle loss on cutting. Additionally way less carbs when cutting bc you need less glycogen anyways.
As a complete newbie you should be able to lean bulk no problem. In fact you can probably just eat maintenance calories and make hypertrophy gains as a new lifter. If you decide to bulk though keep it to no more than 300kcal per day surplus or too much of your weight gain will be fat. You also should ideally consume 1g/lb of your goal bodyweight in protein. For example, if your goal weight is 180lbs but you're currently 170lbs you should still eat 180g of protein/day.
I'll consider this, how do I find out my maintenance though, I've been told to put sedentary in the calculator but it gives me a BMR of 2000 calories, is lsn't that low?
What are your current daily activity levels like? Yes you will need to go higher than sedentary if you are lifting. How often and for how long do you plan to lift? Non-exercise activity thermogenesis is the big part of your daily calorie burn so if you have a job where you do labor or walk all day you will require a higher amount of calories. If your only activity is lifting however, you may not need to go much beyond sedentary as an hour of lifting weights does not burn many calories in the grand scheme. As you increase muscle mase, your basal metabolic rate will increase and you will burn more calories at rest. It is rare for a exercising male to require less than 2200 kcal per day.
Like one hour of lifting 3 ideally 4 times a week
I heard If you do the cardio with a meal or 2 inbetween it minimizes muscle loss
It literally is, if the guy in OP did a cut he would look exactly the same as when he started, building muscles while natty is a huge meme, one of the longest running ones in fact. It is technically possible put it takes years and years, cause thats how are ancestors naturally had muscled bodies, they didn't just lift things out of nowhere for 2 years and become muscular, they were lifting, running and hunting since birth, and when they were adults they already had the 'dream body'
We'll see
Baloney. I have only been natty.
Is that legit you? Mirin hard if so, how mamy years did you lift for this body?
It is me. And you are right that it takes infinitely longer, but there is no reason to not lift natty. It took me five years. Yes, I am very aware I could have gotten the same body in six months with smart roid usage but I cannot afford and I cannot risk my hair.
This is absolutely true
