This discussion is now closed.
Check out other Related discussions
- +! .MITOLYN ReviewS ComplaintS:~ An Honest Customer 2025 Review!!!!
- Mitolyn Client Reviews 2025 (Success Story: How a Consumer Achieved Greatness) Side E
- Mitolyn Reviews And Complaints 2025: Mitolyn Work Or Not - GlobeNewswire
- Mitolyn Reviews 2025: (We Tried It 365) My Honest Review
- Mitolyn Reviews (Consumer Reaches Impressive Outcome Fast) Side Effects, Ingredients,
- Mitolyn September 2025 and Complaints An Honest September 2025 Review
- Mounjaro & Ozempic
- weight loss buddy?
- Do macros matter on a cut?
- Calorie deficit
- Holiday Workout Plan Help
- Lose 10 kg in 3 months
- Help losing weight? 14F
- Calories
- Calorie deficit
- Weight loss tips
- Can I still get an A?
- Muscle loss of after surgery
- Calories deficit
- Weight loss
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
15
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.
Reply 2
Pretty much what I did. I focused on protein and started tracking. The coach helped me break down my meals into normal portions and gave me a weekly target so I didn’t accidentally under-eat or overdo it. They adjusted things when my energy dipped or when my weight stalled, so it never got to that point where I crash and quit.
Related discussions
- +! .MITOLYN ReviewS ComplaintS:~ An Honest Customer 2025 Review!!!!
- Mitolyn Client Reviews 2025 (Success Story: How a Consumer Achieved Greatness) Side E
- Mitolyn Reviews And Complaints 2025: Mitolyn Work Or Not - GlobeNewswire
- Mitolyn Reviews 2025: (We Tried It 365) My Honest Review
- Mitolyn Reviews (Consumer Reaches Impressive Outcome Fast) Side Effects, Ingredients,
- Mitolyn September 2025 and Complaints An Honest September 2025 Review
- Mounjaro & Ozempic
- weight loss buddy?
- Do macros matter on a cut?
- Calorie deficit
- Holiday Workout Plan Help
- Lose 10 kg in 3 months
- Help losing weight? 14F
- Calories
- Calorie deficit
- Weight loss tips
- Can I still get an A?
- Muscle loss of after surgery
- Calories deficit
- Weight loss
Latest
Trending
Last reply 4 months ago
Can you lose weight without being in a calorie deficit?Last reply 7 months ago
If I do 3 sets, 2 normal sets 1 heavy set would this build both muscle and strength?Last reply 11 months ago
How to not feel bad when I don't go the gym or exercise
How The Student Room is moderated
To keep The Student Room safe for everyone, we moderate posts that are added to the site.
