Weight loss help.
Hello I am 25 yr old male 6ft4 tall 90kg with 22.5% body fat. I want to try and get my body fat down to around 18-20% but also build muscle at the same time. I’m a regular gym user does anybody know any good advice and tips for doing this? I do have a relatively good protein intake I consume eggs and yoghurt's daily and also consume meat such as chicken, beef and pork. Unfortunately I cannot have whey protein shakes due to whey causing issues with my skin.
Reply 1
Does your gym do nutrition advice?
To lose body fat you must be in a calorie deficit, as in, your overall energy usage is more than the energy you get from your food.
To gain muscle, you must stimulate growth by bringing muscles close to muscular failure with resistance training, and intake enough protein.
You also need energy for muscle growth. If you're a novice (in terms of your level in the gym), this can come from body fat. More advanced lifters (people that are already built and really strong) need a calorie surplus.
At your weight, height and body fat level, you're probably a novice. So to sum up, lift weights to near failure (or to failure if you wish) and eat in a calorie deficit with high protein. This will build muscle and drop body fat.
You don't need whey protein. There's nothing magic about it. It's just protein which you can get from food anyway.
To gain muscle, you must stimulate growth by bringing muscles close to muscular failure with resistance training, and intake enough protein.
You also need energy for muscle growth. If you're a novice (in terms of your level in the gym), this can come from body fat. More advanced lifters (people that are already built and really strong) need a calorie surplus.
At your weight, height and body fat level, you're probably a novice. So to sum up, lift weights to near failure (or to failure if you wish) and eat in a calorie deficit with high protein. This will build muscle and drop body fat.
You don't need whey protein. There's nothing magic about it. It's just protein which you can get from food anyway.
I suggest focusing on a balanced diet with lean proteins, complex carbs, and healthy fats. Also, it is better to incorporate resistance training and cardio into your routine. Since you can't use whey protein, consider plant-based protein sources like pea or hemp protein. I had to lose weight due to some health issues and I noticed that Wegovy worked really well for me. It helped suppress appetite and promote fat loss. You can buy Wegovy online discreetly, which is convenient. Just be sure to consult a doctor before starting any new medication.
(edited 8 months ago)
Quick Reply
Related discussions
- Mounjaro & Ozempic
- Best weight loss tips
- Help with Gym and losing weight and building muscle.
- Height issues for a teen
- weight loss
- Lose 10 kg in 3 months
- should i start keto
- MSc Biomedical Science (Clin Biochem) - Completely Clueless…
- Weight loss apps
- Holiday Workout Plan Help
- weight loss buddy?
- How to improve my fitness
- NEA help
- How to lose face fat?
- Help losing weight? 14F
- My girlfriend keeps calling herself fat and struggling with health
- loosing weight
- fast weight loss
- Microgynon pill
- Weight loss
Latest
Trending
Last reply 3 months ago
Need to drop kilos - 27 year old guy any advise would be appreciated.Fitness
2
4
