Greetings,
I am male 39, I weight 100kg, height is 174cm and my body fat is about 28%.
I'm into weight training 3 times per week and I'm starting the 4th week this Monday. I haven't seen the scale change, but in the mirror I already started to look different.
I did train before had some gains, and then I stopped because of an injury (it's one of the reasons I got so much fat).. but now I 'm back into the game for good - injury is just an excuse....
My 1st goal is to drop the fat to about 15% and gain muscle at the same time. So I have a series of questions :D,
1) How many calories do I need?
2) Should calories be different on rest days than training days?
3) What should be the composition of my nutrition? (protein %, carbs, fibers, fat)
4) How long should it take to reach my goal if I do everything as planned?
Finishing 3 weeks in the gym, I already see some toning everywhere on my body except my belly and chest because most fat is concentrated there.
I do push my self in the gym and add weights when necessary.
For my nutrition so far, I am not counting calories yet but I think it's time and that's why I'm here :D.
If I make a good estimated guess, I eat about 2400 calories per day in 5-6 meals.
- I do concentrate to create a habit of eating healthy meals (no junk food, sodas, or fat).
- I added protein to every meal. Counting the protein I eat about a little bit more than 100grams per day.
- I cut the carbs. I only eat some carbs for breakfast right before training (my training is in the morning about 2-3 hours after breackfast)
- I do get a protein right after training within 20-30minutes and some electrolytes.
That's about it, I am just trying to create good habits before counting calories, but now it's time to start counting.
My 2nd longterm goal is to go into bodybuilding, not for events, just for me. I'm not sure if I can accomplish that at 39 but I will do my best.
Thanks
I am male 39, I weight 100kg, height is 174cm and my body fat is about 28%.
I'm into weight training 3 times per week and I'm starting the 4th week this Monday. I haven't seen the scale change, but in the mirror I already started to look different.
I did train before had some gains, and then I stopped because of an injury (it's one of the reasons I got so much fat).. but now I 'm back into the game for good - injury is just an excuse....
My 1st goal is to drop the fat to about 15% and gain muscle at the same time. So I have a series of questions :D,
1) How many calories do I need?
2) Should calories be different on rest days than training days?
3) What should be the composition of my nutrition? (protein %, carbs, fibers, fat)
4) How long should it take to reach my goal if I do everything as planned?
Finishing 3 weeks in the gym, I already see some toning everywhere on my body except my belly and chest because most fat is concentrated there.
I do push my self in the gym and add weights when necessary.
For my nutrition so far, I am not counting calories yet but I think it's time and that's why I'm here :D.
If I make a good estimated guess, I eat about 2400 calories per day in 5-6 meals.
- I do concentrate to create a habit of eating healthy meals (no junk food, sodas, or fat).
- I added protein to every meal. Counting the protein I eat about a little bit more than 100grams per day.
- I cut the carbs. I only eat some carbs for breakfast right before training (my training is in the morning about 2-3 hours after breackfast)
- I do get a protein right after training within 20-30minutes and some electrolytes.
That's about it, I am just trying to create good habits before counting calories, but now it's time to start counting.
My 2nd longterm goal is to go into bodybuilding, not for events, just for me. I'm not sure if I can accomplish that at 39 but I will do my best.
Thanks
from Bodybuilding.com Forums - Nutrition https://ift.tt/3cSglTO
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