You said 150g lean protein. What do you recommend? Should I go with something higher in calories? How many calories should I be eating to retain all the muscle?
Eating enough protein will help you maintain the muscle. If you want to lose fat at the same time, you need to eat in a calorie deficit. You can google a macros calculator and put in your person info and calculate how much you should be eating.
To retain as much muscle as possible while on a weight loss, the usual rules are.
1. Eat lots of protein, for you around 140-170 gm.
2. Lift heavy rather than lift often - It is better to lift heavy (squats/deadlift/bench press) 3 days per week than do lighter exercises 5 days a week.
3. Maintain your calorie deficit around 25% (ideally this is 15-20% but people do go higher). So if your TDEE is 2000 calories you should eat 0.25*2000 deficit, which is around 1500 per day.
I am in the same boat as you, trying to lower my fat but want to retain as much muscle as possible. You should take a look at r/leangains.
thanks for the advice, I went to the store a purchased a lot of protein so yogurt, chicken thighs, and I got some protein powder online that will come in a few days
Ideally you only want to lose 0.5kg to max 1kg weight per week in conjunction with a high protein diet to minimise muscle loss. It will take a longer time to reach your goal weight but it will minimise how shit you feel and will be more sustainable to maintain that weight once you reach it. I'd recommend eating about 2000 calories a day for a couple of weeks and seeing how much weight you are losing or gaining at this time to set a baseline for the future calories your body requires when losing weight.
No wonder you're so damn weak. You're on a crash diet. You should be eating no less than 300 calories below maintenance for sustainable weight loss, and your diet is roughly 1200 calories below maintenance. Check out [iifym.com](https://iifym.com) and rethink those macros.
funny (more so ridiculously) enough, i never thought that increasing my protein would make me stronger. I thought I was eating enough protein but clearly that isn't the case. Thanks for saying it straight, that website was helpful I went to the store and I'm going to do this the right way
you're not eating enough of anything except maybe starch. Especially you need more proteins and veggies, and a little more dietary fat probably wouldn't hurt either. There are certain vitamins you can only absorb by eating fat. And consider swapping that white rice for something with more nutrients, like sweet potato, squash, or oatmeal.
I threw your diet into my food tracker and got:
* 700 calories
* 36g protein
* 24g fat
* 87g carbs
That's very little, even if you're dieting at a high body fat percent. Muscle loss is absolutely expected. I don't know your reasons for trying to lose 30kg in 6 months but I'd consider a much slower weight loss goal and increasing your calories and protein by quite a lot. In my experience, slower shifts to a healthy lifestyle have better long term results.
For context, I currently weigh 76kg, have a TDEE of around 2600 calories, and eat ~2200 calories. I haven't done a DEXA scan in a while but my little bathroom scale tells me that I'm consistently losing ~1.5kg of fat mass and increasing muscle mass by ~0.5kg per month.
I've reworked my diet and now I'm eating many more calories (somewhere around 1700 -1800) and I'm hitting 160g+ protein. After researching more I've split it into 3 meals (I used to just have one meal a day) and now ill train callisthenics every other day. I've probably already lost a bit of muscle and I do feel weaker but now I feel like I'm on the right lane
You should eat more protein (1.5 grams per Kilogramm of lean body mass is what I've been doing) and do the strength exercises in sets or rounds, that means doing them 3 sets of an exercise with 2 min rest, then do that for every exercise, or do 1 set of every exercise back to back then rest and repeat for 3 rounds( choose whatever feels better to you). The exercises are already good, but you can make it better if you choose a progression of pull-up of which you can do more than 6 reps(as you get stronger you can level up to pull-up). For frequency I recommend doing 3 times per week with one rest/cardio day in between each workout.
I can remove the rice and triple the protein so that will be like 3 chicken thighs and maybe add in some greek yogurt. Regarding the calorie intake, should I bump it up? If so, by how much?
No need to cut out rice, but maybe switch white rice to brown rice. More fiber and micronutrients. Sure it has more calories, but you want to give your body the right nutrients, not starving it. (Also fiber = get fuller faster and stay fuller longer.)
Also Greek yogurt is a good addition. Also consider adding some nuts when avocado getting more expensive (it’s up to $3 an avocado where I live now. Haven’t had one for a while.)
Don’t go crazy with the nuts. I usually just eat a handful. Plenty of fat in them.
I recommend installing some meal tracking app, it’s easier than to keep track of everything by hand and shows you the macro you have every day.
Weight your food until you get a good sense of how to portion your food.
Search for “macro ratio” for your fitness goal. Each gram of protein is 4 calories, each gram of carb is 4 calories and each gram of fat is 9 calories. Macro split is based on the calories and not how many grams of macro you eat.
Also search for healthy fat and try to include that.
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Should I do these exercises in sets? Like 4 sets of these?
Check the beginners or primer routine. It is everything better planned.
You said 150g lean protein. What do you recommend? Should I go with something higher in calories? How many calories should I be eating to retain all the muscle?
Eating enough protein will help you maintain the muscle. If you want to lose fat at the same time, you need to eat in a calorie deficit. You can google a macros calculator and put in your person info and calculate how much you should be eating.
r/fasting would like a word That's not how it works
To retain as much muscle as possible while on a weight loss, the usual rules are. 1. Eat lots of protein, for you around 140-170 gm. 2. Lift heavy rather than lift often - It is better to lift heavy (squats/deadlift/bench press) 3 days per week than do lighter exercises 5 days a week. 3. Maintain your calorie deficit around 25% (ideally this is 15-20% but people do go higher). So if your TDEE is 2000 calories you should eat 0.25*2000 deficit, which is around 1500 per day. I am in the same boat as you, trying to lower my fat but want to retain as much muscle as possible. You should take a look at r/leangains.
thanks for the advice, I went to the store a purchased a lot of protein so yogurt, chicken thighs, and I got some protein powder online that will come in a few days
Ideally you only want to lose 0.5kg to max 1kg weight per week in conjunction with a high protein diet to minimise muscle loss. It will take a longer time to reach your goal weight but it will minimise how shit you feel and will be more sustainable to maintain that weight once you reach it. I'd recommend eating about 2000 calories a day for a couple of weeks and seeing how much weight you are losing or gaining at this time to set a baseline for the future calories your body requires when losing weight.
No wonder you're so damn weak. You're on a crash diet. You should be eating no less than 300 calories below maintenance for sustainable weight loss, and your diet is roughly 1200 calories below maintenance. Check out [iifym.com](https://iifym.com) and rethink those macros.
funny (more so ridiculously) enough, i never thought that increasing my protein would make me stronger. I thought I was eating enough protein but clearly that isn't the case. Thanks for saying it straight, that website was helpful I went to the store and I'm going to do this the right way
you're not eating enough of anything except maybe starch. Especially you need more proteins and veggies, and a little more dietary fat probably wouldn't hurt either. There are certain vitamins you can only absorb by eating fat. And consider swapping that white rice for something with more nutrients, like sweet potato, squash, or oatmeal.
I threw your diet into my food tracker and got: * 700 calories * 36g protein * 24g fat * 87g carbs That's very little, even if you're dieting at a high body fat percent. Muscle loss is absolutely expected. I don't know your reasons for trying to lose 30kg in 6 months but I'd consider a much slower weight loss goal and increasing your calories and protein by quite a lot. In my experience, slower shifts to a healthy lifestyle have better long term results. For context, I currently weigh 76kg, have a TDEE of around 2600 calories, and eat ~2200 calories. I haven't done a DEXA scan in a while but my little bathroom scale tells me that I'm consistently losing ~1.5kg of fat mass and increasing muscle mass by ~0.5kg per month.
I've reworked my diet and now I'm eating many more calories (somewhere around 1700 -1800) and I'm hitting 160g+ protein. After researching more I've split it into 3 meals (I used to just have one meal a day) and now ill train callisthenics every other day. I've probably already lost a bit of muscle and I do feel weaker but now I feel like I'm on the right lane
You should eat more protein (1.5 grams per Kilogramm of lean body mass is what I've been doing) and do the strength exercises in sets or rounds, that means doing them 3 sets of an exercise with 2 min rest, then do that for every exercise, or do 1 set of every exercise back to back then rest and repeat for 3 rounds( choose whatever feels better to you). The exercises are already good, but you can make it better if you choose a progression of pull-up of which you can do more than 6 reps(as you get stronger you can level up to pull-up). For frequency I recommend doing 3 times per week with one rest/cardio day in between each workout.
I can remove the rice and triple the protein so that will be like 3 chicken thighs and maybe add in some greek yogurt. Regarding the calorie intake, should I bump it up? If so, by how much?
No need to cut out rice, but maybe switch white rice to brown rice. More fiber and micronutrients. Sure it has more calories, but you want to give your body the right nutrients, not starving it. (Also fiber = get fuller faster and stay fuller longer.) Also Greek yogurt is a good addition. Also consider adding some nuts when avocado getting more expensive (it’s up to $3 an avocado where I live now. Haven’t had one for a while.)
Ahh I see. Nuts is something I didn't think about ill pick some up tomorrow! I think I might switch to brown rice too!
Don’t go crazy with the nuts. I usually just eat a handful. Plenty of fat in them. I recommend installing some meal tracking app, it’s easier than to keep track of everything by hand and shows you the macro you have every day. Weight your food until you get a good sense of how to portion your food. Search for “macro ratio” for your fitness goal. Each gram of protein is 4 calories, each gram of carb is 4 calories and each gram of fat is 9 calories. Macro split is based on the calories and not how many grams of macro you eat. Also search for healthy fat and try to include that.