The Student Room Group

Help with Gym and losing weight and building muscle.

I'm 17years old 124kg(173llbs) and i recently (1 month) going to the gym and getting 17k steps( both 5 days a week). I want to build lean muscle and lose weight till i reach like 95-100kg. However, I can't always hit 190grams of protein while eating 2000 calories. I can consistently hit 150 but will i lose muscle(the little i have) if i don't hit my calculated protein, will i not be able to see quick results? ( like visual definition in like 3 months)

Please someone help cus i don't want to gym to be worthless, i want to get lower in weight quick, while consistently going to the gym, cus then i can raise my calories higher.

Reply 1

Original post
by joke18
I'm 17years old 124kg(173llbs) and i recently (1 month) going to the gym and getting 17k steps( both 5 days a week). I want to build lean muscle and lose weight till i reach like 95-100kg. However, I can't always hit 190grams of protein while eating 2000 calories. I can consistently hit 150 but will i lose muscle(the little i have) if i don't hit my calculated protein, will i not be able to see quick results? ( like visual definition in like 3 months)

Please someone help cus i don't want to gym to be worthless, i want to get lower in weight quick, while consistently going to the gym, cus then i can raise my calories higher.

For people with lots of excess weight protein requirements can be calculated from lean body mass rather than total mass, so you may not need 190g per day. Regardless, undershooting your protein requirements by a small amount isn't going to hamstring your muscle growth; it'll just be a little bit slower. And if weight loss is your main goal, which is understandable, it's better to not exceed your calories. I expect with that many calories and that much activity you are seeing substantial progress in that area. Visible definition in three months might be a bit optimistic though.

Reply 2

Original post
by Smack
For people with lots of excess weight protein requirements can be calculated from lean body mass rather than total mass, so you may not need 190g per day. Regardless, undershooting your protein requirements by a small amount isn't going to hamstring your muscle growth; it'll just be a little bit slower. And if weight loss is your main goal, which is understandable, it's better to not exceed your calories. I expect with that many calories and that much activity you are seeing substantial progress in that area. Visible definition in three months might be a bit optimistic though.


Thank you, from what you said, maybe i should be prioritising staying full a little more than getting that extra 40-50 grams of protein

Reply 3

Original post
by joke18
I'm 17years old 124kg(173llbs) and i recently (1 month) going to the gym and getting 17k steps( both 5 days a week). I want to build lean muscle and lose weight till i reach like 95-100kg. However, I can't always hit 190grams of protein while eating 2000 calories. I can consistently hit 150 but will i lose muscle(the little i have) if i don't hit my calculated protein, will i not be able to see quick results? ( like visual definition in like 3 months)
Please someone help cus i don't want to gym to be worthless, i want to get lower in weight quick, while consistently going to the gym, cus then i can raise my calories higher.

If you are fat, lose it first. You will not be able to build muscle a quick due to visceral fat. You say you don't have much to begin with.

Reply 4

To lose weight and build muscle, focus on consistent gym workouts, your 17k steps, and balanced nutrition. Hitting 150g protein is solid; you won’t lose muscle with this https://betterme.world/articles/calisthenics-workout-for-weight-loss/. For faster results, combine strength training with a calisthenics workout for weight loss like those on BetterMe for bodyweight exercises that boost definition and endurance.
(edited 11 months ago)

Reply 5

Original post
by joke18
I'm 17years old 124kg(173llbs) and i recently (1 month) going to the gym and getting 17k steps( both 5 days a week). I want to build lean muscle and lose weight till i reach like 95-100kg. However, I can't always hit 190grams of protein while eating 2000 calories. I can consistently hit 150 but will i lose muscle(the little i have) if i don't hit my calculated protein, will i not be able to see quick results? ( like visual definition in like 3 months)
Please someone help cus i don't want to gym to be worthless, i want to get lower in weight quick, while consistently going to the gym, cus then i can raise my calories higher.

Here are some suggestions:

Commence intermittent fasting: eat within 10 hours and fast for 14 hours (you can drink water to remain hydrated)

Cardio: 30 mins cycle, 30 mins treadmill.

Reduce ultra-processed food

Carry weights in the gym: bench, deadlift, legs, biceps and triceps.

Reduce porn consumption (if you are into that).


Good luck

Reply 6

I want to say that first of all, you need to choose the right training and nutrition program for yourself. And the main thing is to do everything right and not harm your health

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