Im 5'8, male, at about 163 lbs currently. Most of my fat usually goes to my belly although im not "fat" per se. My legs are skinny and toned because im active due to running errands, working etc. Im seeing some changes in my shoulders and upper arms, they look more defined.
Im on the fierce 5 dumbbell program. I set up my own home gym with ironmaster DBs, weighted resistance bands/cords with doorway attachments, and a bench that can incline, go flat, and decline.
Following the routine and motivating myself to exercise is no prob since its right in my home now. Now nutrition is all the rage.
Im trying to get lean and muscular while minimizing any fat gains. There is so much misinformation out there its confusing though.
1. First and foremost... Counting your maintenance calories. Ive come across 5 or 6 calculators that tell me my maintenance is either 2193, 2293, 2643, 27something, etc. Usually between 2100 to 2800.
I believed the 2643 first and when i tried to eat my "surplus" on those first couple of days... Jesus christ, i felt like a balloon that couldn't fit anymore air inside it. Thats when i looked around and found different calculators telling me different things. How the heck do you guys calculate your own?
Which leads me to my next question...
2. Surplus or small deficit? I've read articles online that tell me one or the other and now everything seems blurred to me. Like i.e. do a small deficit but just eat more protein, etc etc.
Then i came across a celeb diet (i know i know i know, i shouldn't be looking at those things) for Tom Cruise. He did a huge deficit and only consumed 1200 calories on a low carb diet while doing his strength training routine.
Whether its surplus or deficit, is it supposed to be on your workout days or off days?
3. Supplements.... I do post workout protein shakes, but what im confused about is creatine. The guy i bought it from at GNC said its supposed to be taken during workout. However im reading some ppl on here saying to take it every day(?).
Im on the fierce 5 dumbbell program. I set up my own home gym with ironmaster DBs, weighted resistance bands/cords with doorway attachments, and a bench that can incline, go flat, and decline.
Following the routine and motivating myself to exercise is no prob since its right in my home now. Now nutrition is all the rage.
Im trying to get lean and muscular while minimizing any fat gains. There is so much misinformation out there its confusing though.
1. First and foremost... Counting your maintenance calories. Ive come across 5 or 6 calculators that tell me my maintenance is either 2193, 2293, 2643, 27something, etc. Usually between 2100 to 2800.
I believed the 2643 first and when i tried to eat my "surplus" on those first couple of days... Jesus christ, i felt like a balloon that couldn't fit anymore air inside it. Thats when i looked around and found different calculators telling me different things. How the heck do you guys calculate your own?
Which leads me to my next question...
2. Surplus or small deficit? I've read articles online that tell me one or the other and now everything seems blurred to me. Like i.e. do a small deficit but just eat more protein, etc etc.
Then i came across a celeb diet (i know i know i know, i shouldn't be looking at those things) for Tom Cruise. He did a huge deficit and only consumed 1200 calories on a low carb diet while doing his strength training routine.
Whether its surplus or deficit, is it supposed to be on your workout days or off days?
3. Supplements.... I do post workout protein shakes, but what im confused about is creatine. The guy i bought it from at GNC said its supposed to be taken during workout. However im reading some ppl on here saying to take it every day(?).
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2SjyUI2
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