But let's start with muscle building and slimming.
When people gain weight, they will consume a lot of extra calories and provide nutrition for muscle growth.
I want you to calculate your TDEE (total daily energy consumption) here.
Your TDEE refers to how many calories your body needs in a day.
Now that you have your TDEE and a strategic exercise plan (see you later), you should consume 300-400 calories more than your TDEE.
Lean meat still consumes too many calories to lose weight, but as long as you eat a proper amount of extra calories, you won't look fat and only eat the food needed for muscle growth.
Lean expansion 10 1
When you get bigger, at some point, more doesn't mean better and more muscles.
The more you eat, the more muscles you have? No. Your muscles can only synthesize so much at a time.
In order to repair and grow muscles, eating more calories than your body can synthesize will turn you into a "daddy figure", which will be our worst nightmare!
When you lose weight, your goal should be 300-400 calories.
You can think of losing weight and gaining weight as a smart way to gain weight, because there are three types of gaining weight.
The guy who can lift heavy objects normally thinks that he can eat anything he wants, because he says that he gets fat to make his muscles grow (he only eats cakes, chocolate milkshakes and beer).
That man doesn't lift weights at all, but he eats very clean, thinking that he will gain muscle and looks like a piece of debris (we say "broccoli and ordinary chicken are clean")
I also hope that you, the person who lifts heavy objects correctly, know how to lose weight by consuming a lot of calories.
Lean meat is the best way to get as much muscle as possible without increasing the same amount of stored fat.
How much muscle can you gain after losing weight?
The answer depends on your body composition. It depends on how long you exercise and how muscular you are.
If you have just started to gain muscle and have little or no experience in gaining muscle, then the stimulation of weightlifting will make your body say, "This has never happened before!" " "I must grow muscles now, or I will die!"
In short, if you start resistance training (weight lifting), your muscles will increase rapidly, but if you add muscles after a period of time, your muscle mass will gradually increase.
This is what people sometimes call "novice muscle gain" (proper noun: body reorganization). Because muscle gain is easy, if you just start fitness, you should make full use of it by learning proper nutrition!
How much protein should I eat?
Pay attention to balance when you are thin.
Too much protein will be excreted, and you will have no room to store carbohydrates and fats. Carbohydrate, like dietary fat, can provide valuable energy and support intellectual function.
If we reduce, we need to consume more protein (per pound of body weight 1 g-1.2g of protein). Because we put ourselves in a calorie deficit, we tend to reduce muscle, because the body may use protein for energy and fuel metabolism, but for lean expansion, this is another matter.
When you eat fat, it should be noted that each gram of fat contains 9 calories.
Protein and carbohydrates contain 4 calories. When the fat is consumed, it is easy to produce too much surplus.
High-fat products are high in calories, such as milk, avocados, nuts, and even fatty condiments, such as mayonnaise. A spoonful contains 65,438+000 calories.
It is easy to understand why dietary fat is regarded as an enemy by mainstream industries, but it is not.