Please register to participate in our discussions with 2 million other members - it's free and quick! Some forums can only be seen by registered members. After you create your account, you'll be able to customize options and access all our 15,000 new posts/day with fewer ads.
I'm a 17-year-old male and started at 100kg/220lb and I'm now 77kg/170lb. I've been calorie counting while intermittent fasting and while doing cycling as cardio. However this has only got me soo far, and I've recently had to start to reverse dieting. I was eating 1600cal back then and I'm eating 50cal more per day every week, I'm currently at 2000cal. While eating like this I'm also working out for about 1-2 hours per week. I've been working out with 7kg/15lb dumbells doing full-body, compound movent workouts. When I started reverse dieting and weight lifting I was 80kg/176lb and am now 77kg/170lb. My question is: since muscle weighs more than fat I thought I would be gaining weight but since I'm losing weight what do you think is happening? Am I not working out enough? Or should I stick with it and see how much muscle I can build while losing weight?
Thanks.
You need to eat more calories 500 over maintenance is a good place to start and try to gain 1lb a week at your age you should be able to pack on muscle quickly.
Probably need 4 hours lifting a week minimum 0.8 grams of protein per pound of bodyweight and 0.4 g of healthy fats minimum. Concentrate on compound lifts bench, squat, deadlift, overhead press look to increase weights reps weekley.
Please register to post and access all features of our very popular forum. It is free and quick. Over $68,000 in prizes has already been given out to active posters on our forum. Additional giveaways are planned.
Detailed information about all U.S. cities, counties, and zip codes on our site: City-data.com.