Hello guys, firstly i wanna apologize if this is the wrong place to post.
So basically i've been gyming for a year and a half+. I started out at around 39% BF and im currently at ~25.
I've been seeing decent results for my lifts. Deadlift 100kg>195, Bench 40>110, Squat 40>130. OHP 20>75. All with reps of 5. Not very impressive i know but hey im happy with it
I know this is a very stupid question but i need answers for it, i tried googling to no answers. When i first started out, i remember meal prepping very little, probably around 1500kcal supplemented with 4 shakes in a day. This went on for a year or so and i do see improvement in my physique, i no longer look like a fat slouchy lazy potato, currently i still do look big, but a muscular fat if that makes any sense, like chest proud and big traps etc etc.
Recently i find myself being looser with my meal prepping, i still consume roughly 1500-1800kcal a day, but not strictly beef/chicken as i used to and i realized that i havent been consuming as much protein shake as i used to. I only consume 2 shakes a day, 1 (2 scoops) when i get out of bed and another post workout (2 scoops). I do know of the fact that i should be consuming at least 1g of protein per pound of LEAN body weight (or 2.2g per kg), and im estimating my lean body weight to be around 90kg. so that puts me at roughly 198g a day, and protein shakes alone gives me 85g protein.
I'm not too strict on wanting to cut ASAP, tbh i want to hit my PR goal of 200kg deadlift and 130kg bench. I'm cutting with a caloric deficit, but how important is protein for a still overweight guy like me? I have mixed knowledge with 'your fats will supplement your muscle growth' and 'you need more than 198g protein because you're on a deficit' so i dont really know.
Again so sorry for the long winded post, but i really need advice.
I'm currently running a push/pull program. Alternating heavy deadlifts for pull days. 6 days a week. I end my workout with 4 sets of 12 leg raise machine and 500m ergo.
So basically i've been gyming for a year and a half+. I started out at around 39% BF and im currently at ~25.
I've been seeing decent results for my lifts. Deadlift 100kg>195, Bench 40>110, Squat 40>130. OHP 20>75. All with reps of 5. Not very impressive i know but hey im happy with it
I know this is a very stupid question but i need answers for it, i tried googling to no answers. When i first started out, i remember meal prepping very little, probably around 1500kcal supplemented with 4 shakes in a day. This went on for a year or so and i do see improvement in my physique, i no longer look like a fat slouchy lazy potato, currently i still do look big, but a muscular fat if that makes any sense, like chest proud and big traps etc etc.
Recently i find myself being looser with my meal prepping, i still consume roughly 1500-1800kcal a day, but not strictly beef/chicken as i used to and i realized that i havent been consuming as much protein shake as i used to. I only consume 2 shakes a day, 1 (2 scoops) when i get out of bed and another post workout (2 scoops). I do know of the fact that i should be consuming at least 1g of protein per pound of LEAN body weight (or 2.2g per kg), and im estimating my lean body weight to be around 90kg. so that puts me at roughly 198g a day, and protein shakes alone gives me 85g protein.
I'm not too strict on wanting to cut ASAP, tbh i want to hit my PR goal of 200kg deadlift and 130kg bench. I'm cutting with a caloric deficit, but how important is protein for a still overweight guy like me? I have mixed knowledge with 'your fats will supplement your muscle growth' and 'you need more than 198g protein because you're on a deficit' so i dont really know.
Again so sorry for the long winded post, but i really need advice.
I'm currently running a push/pull program. Alternating heavy deadlifts for pull days. 6 days a week. I end my workout with 4 sets of 12 leg raise machine and 500m ergo.
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