How many calories a day to lose fat and gain muscle?
Little exercise daily (walking around etc.)
How many calories should I be looking to have for fat loss and muscle gain a day if:
1) I’m not weight training, so just lounging around the house
2) I’m weight training
How many calories should I be taking?
Ok well first off that’s impossible. You can’t build and lose at the same time, that’s be like asking how can I spend all the money in my bank account and still save money. But here’s some tips.
Ok so to start what you’re gonna want to do so that you get lean gains is make sure that your caloric intake is quite high but that you’re eating the right calories. Obsessively counting them is a pretty useless endeavour, a coke has less calories than a banana but a coke is gonna put straight fat on you because of the way your body stores excess energy. The best thing you can do is make sure that you eat lots of lean proteins, chicken, eggs, and fish, lean beef is good too but I know it’s kinda hard when you’re not cooking for yourself. Whole grains are a must, not whole wheat or white bread. Whole grains digest slowly and give your body more energy in the long term, they’ll fill you up better as well and have more essential vitamins. Try to get most of your calories in the morning/early afternoon preferably before 2pm.
Meal Plan Idea:
Breakfast: 4 eggs, 1 cup of raw brown rice (cook it though), raspberries and yogurt, and a Vega Health Shake.
Lunch: 2 Grilled chicken breast, 1 serving vegetables (whatever you like really), 200 grams (raw so about half a box) whole wheat pasta with a non dairy sauce.
Snack: Banana, 2tbsp of organic peanut butter or almond butter.
Dinner: 1 can of tuna, 1/2 cup of flax granola, spinach salad with HOMEMADE oil/vinegar dressing, blueberries.
You don’t have to rigorously follow that but it’s the kind of structure you’re going to want to follow for maximum gains about 2500-3000 calories will be ideal for you, basically vary it depending on how you’re feeling. Protein intake should be about 1g per 1lb of body weight. But since you’re bulking ramp it up a little and go like 1g per 1lb plus about 30-40 grams.
Because you want lean gains I’d say go for the protein I use if you think you can manage to eat this much during the day but I’ll warn you, it’s a lot and can be kinda hard to do if you’re also going to school. You’re also going to want to make sure you hit your workouts hard so that you use the energy to build muscle and not store fat or just **** it out.
Ok so as far as supplements go and times I’d try to follow a schedule that’s somewhat like this:
Nutrient shake with Breakfast.
15 grams of creatine in apple juice for the first seven days, then bump down to about 5g in apple juice for about 4-5 weeks, then cycle off for 2-3 weeks and repeat.
I’d take one protein/recovery shake right after your workout, and one before bed round 9:00pm. For the post workout shake make it so it has about 20-30g of protein and then some honey or cane sugar, a very light amount of sugar is good and 5g of creatine. The before bed one should just be some straight protein, 30g or so should do the trick.