FilthyCasual
Bronze
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- Mar 21, 2020
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I'M BACK BITCHES
I wanna do this guide because i see alot of questions on this site about weightloss "should i do keto?" "Should i do fasted cardio?" "Should i eat before bed or skip breakfast?"
Now before this guide starts i'm gonna split it into 2 parts Building muscle and Losing fat.
Now you might ask who am i to give advice on this, so i wanna show you my journey first real quick
This was me on january of this year (Warning this m
ight be disturb you)
(240lbs)
This is me now (
190lbs)
Ok that been said lets start with the fat loss first
FAT LOSS
i'ma keep this simpleish, its about the calories in calories out. That being said, the food you consume matters alot, for example
This is about 300 calories
This is 1 lbs of broccoli and its about 150 calories. Now take a guess which one will fill you up and keep you full for longer.
Its not rocket science. Paleo, keto, vegetarian whatever "diet" you come up with doesnt matter, you can lose weight by only eating snicker bars, as long as you're in a calorie deficit.
Now the foods i recommend eating are like this (Importance order) Meats (includes chicken)-------> Vegetable---> Fruits---->Random junk food filler calories.
Now to find out how much you should be eating in the first place visit https://tdeecalculator.net/ . Be honest in your activity, if you're not sure if your lightly active or moderately active its better to go with lightly and adjust from there. If you've never ever tracked calories before i recommend using myfitnesspal. Some of you might have tried calorie counting before and gained weight "even though i was eating 1000 calories i swear" Most people forget to include oil, sauces, juices or just little snacks like a handful of nuts. Be honest with yourself and add every single thing you put in your mouth (Except for water or diet sodas).
Now even though the tdee calculator site is pretty accurate i still recommend eating at maintenance for a week or two just to find out if its truly your maintenance. If you lose weight at the maintenance the site gave you just add some calories, keep in mind 1 lbs of fat is 3500 calories so if you lost a pound in a week you need to add 500 calories to your daily calories, vice versa aswell. Track your weight every single morning and take your weekly averages because if you're going on just what you weighed on every sunday it can vastly differ, you might have more water weight because you ate a bit more carbs than last week etc...
There are a shit ton of minute details like for example if you drink a gallon of cold water your body burns an extra 100 calories just for warming up the water inside you.
But all that is kinda irrelevant if you're looking at the big picture.
And oh yeah almost forgot cardio. For me i just walk for 60 minutes each day, now thats not 60 minutes of walking in a row, just 60 mins of walking during the whole day. I do running and boxing aswell but 60 mins of walking and going to the gym 3 times a week puts you in the moderately active category already, anything more than that as a beginner you'll start to face recovery problems but thats more of a muscle building topic.
Yeah if you have questions about fat loss just post it i'll answer it for sure.
Muscle Building
Just like the fat loss part people overthink muscle building "Do i need to get fat to build muscle?" No you do not. "do i need to be at the gym 7 days a week to build muscle?" No you do not.
Most beginners only need to go to the gym 3 times a week. Here is a basic workout you can follow if you're beginner
Barbell Bench Press: 3-4 sets of 6-10 reps
Barbell Back Squat: 3-4 sets of 6-10 reps
Pull-Ups: 3-4 sets of 6-10 reps
Lying Hamstring Dumbbell Curls: 3-4 sets of 10-15 reps
Standing Overhead Press: 3-4 sets of 6-10 reps
Face Pulls: 3-4 sets of 10-15 reps
Drag Curls: 3-4 sets of 8-10 reps
And if you cant do a pull up use assisted pull up machine or just use bands
Now for how much muscle you can build, it depends on your genetics, but you can expect anything from 1-2 lbs per month. So if you remember what i said earlier 1 lbs of weight loss is 3500 calories its the same shit here, if you can only gain 1-2lbs of muscle per month than what the point of eating more than that right? 2lbs is 7000 calories now divide that by 30 233 calories over your maintenance is all you need for optimal muscle growth, you dont need to dirty bulk and eat 5000 calories.
Now for the people trying to lose weight and build muscle at the same time, you can do so fairly easily, muscle growth in a calorie deficit is about 20-30% Slower, which means if you were gonna gain 20lbs of muscle in that year now you gain 16lbs, which is not a bad trade for getting lean at the same time.
Remember everytime you go in the gym your target is to beat the number of reps of the weight you did last time, don't just go in there and do how much you feel is alot that day, actually track and focus on improving each session.
Remember when i said that you can eat only snicker bars and lose weight? Yeah that doesn't apply do muscle building. With muscle building you need to actually watch what you eat, rule of thumb is 1g of protein per pound of bodyweight so a 160lbs person eats 160g or protein per day. Same thing goes with fat loss rates the faster you lose weight the more protein ur gonna need.
For proper technique on the lifts i recommend watching this playlist
Recovery is super important for muscle building. Proper sleep and Hydration is super important. Aim for a gallon of water a day, that way even if you don't hit it its still sufficient for recovery. For sleep a solid rule is you should sleep for half of the time you were awake, for most people in the western world a normal day is 16 hours long, so you need 8 hours of sleep to recover from it.
Like fat loss there a ton of minute details like rest time between sets, how many reps, training split etc.. All of that is kinda just icing on the cake, as long as you're training hard (Lifting more and more each time) and eating good, you'll gain muscle no matter how many reps you're doing.
If you have more questions just leave them down below i'll happily answer them
I wanna do this guide because i see alot of questions on this site about weightloss "should i do keto?" "Should i do fasted cardio?" "Should i eat before bed or skip breakfast?"
Now before this guide starts i'm gonna split it into 2 parts Building muscle and Losing fat.
Now you might ask who am i to give advice on this, so i wanna show you my journey first real quick
This was me on january of this year (Warning this m
ight be disturb you)
(240lbs)
This is me now (
190lbs)
Ok that been said lets start with the fat loss first
FAT LOSS
i'ma keep this simpleish, its about the calories in calories out. That being said, the food you consume matters alot, for example
Its not rocket science. Paleo, keto, vegetarian whatever "diet" you come up with doesnt matter, you can lose weight by only eating snicker bars, as long as you're in a calorie deficit.
Now the foods i recommend eating are like this (Importance order) Meats (includes chicken)-------> Vegetable---> Fruits---->Random junk food filler calories.
Now to find out how much you should be eating in the first place visit https://tdeecalculator.net/ . Be honest in your activity, if you're not sure if your lightly active or moderately active its better to go with lightly and adjust from there. If you've never ever tracked calories before i recommend using myfitnesspal. Some of you might have tried calorie counting before and gained weight "even though i was eating 1000 calories i swear" Most people forget to include oil, sauces, juices or just little snacks like a handful of nuts. Be honest with yourself and add every single thing you put in your mouth (Except for water or diet sodas).
Now even though the tdee calculator site is pretty accurate i still recommend eating at maintenance for a week or two just to find out if its truly your maintenance. If you lose weight at the maintenance the site gave you just add some calories, keep in mind 1 lbs of fat is 3500 calories so if you lost a pound in a week you need to add 500 calories to your daily calories, vice versa aswell. Track your weight every single morning and take your weekly averages because if you're going on just what you weighed on every sunday it can vastly differ, you might have more water weight because you ate a bit more carbs than last week etc...
There are a shit ton of minute details like for example if you drink a gallon of cold water your body burns an extra 100 calories just for warming up the water inside you.
But all that is kinda irrelevant if you're looking at the big picture.
And oh yeah almost forgot cardio. For me i just walk for 60 minutes each day, now thats not 60 minutes of walking in a row, just 60 mins of walking during the whole day. I do running and boxing aswell but 60 mins of walking and going to the gym 3 times a week puts you in the moderately active category already, anything more than that as a beginner you'll start to face recovery problems but thats more of a muscle building topic.
Yeah if you have questions about fat loss just post it i'll answer it for sure.
Muscle Building
Just like the fat loss part people overthink muscle building "Do i need to get fat to build muscle?" No you do not. "do i need to be at the gym 7 days a week to build muscle?" No you do not.
Most beginners only need to go to the gym 3 times a week. Here is a basic workout you can follow if you're beginner
Barbell Bench Press: 3-4 sets of 6-10 reps
Barbell Back Squat: 3-4 sets of 6-10 reps
Pull-Ups: 3-4 sets of 6-10 reps
Lying Hamstring Dumbbell Curls: 3-4 sets of 10-15 reps
Standing Overhead Press: 3-4 sets of 6-10 reps
Face Pulls: 3-4 sets of 10-15 reps
Drag Curls: 3-4 sets of 8-10 reps
And if you cant do a pull up use assisted pull up machine or just use bands
Now for how much muscle you can build, it depends on your genetics, but you can expect anything from 1-2 lbs per month. So if you remember what i said earlier 1 lbs of weight loss is 3500 calories its the same shit here, if you can only gain 1-2lbs of muscle per month than what the point of eating more than that right? 2lbs is 7000 calories now divide that by 30 233 calories over your maintenance is all you need for optimal muscle growth, you dont need to dirty bulk and eat 5000 calories.
Now for the people trying to lose weight and build muscle at the same time, you can do so fairly easily, muscle growth in a calorie deficit is about 20-30% Slower, which means if you were gonna gain 20lbs of muscle in that year now you gain 16lbs, which is not a bad trade for getting lean at the same time.
Remember everytime you go in the gym your target is to beat the number of reps of the weight you did last time, don't just go in there and do how much you feel is alot that day, actually track and focus on improving each session.
Remember when i said that you can eat only snicker bars and lose weight? Yeah that doesn't apply do muscle building. With muscle building you need to actually watch what you eat, rule of thumb is 1g of protein per pound of bodyweight so a 160lbs person eats 160g or protein per day. Same thing goes with fat loss rates the faster you lose weight the more protein ur gonna need.
For proper technique on the lifts i recommend watching this playlist
Recovery is super important for muscle building. Proper sleep and Hydration is super important. Aim for a gallon of water a day, that way even if you don't hit it its still sufficient for recovery. For sleep a solid rule is you should sleep for half of the time you were awake, for most people in the western world a normal day is 16 hours long, so you need 8 hours of sleep to recover from it.
Like fat loss there a ton of minute details like rest time between sets, how many reps, training split etc.. All of that is kinda just icing on the cake, as long as you're training hard (Lifting more and more each time) and eating good, you'll gain muscle no matter how many reps you're doing.
If you have more questions just leave them down below i'll happily answer them
