I'm 42 years old and would like to drop about 40-50 lbs. I currently weigh 190 and during the month of august I lost 12 Lbs. As of september 1st I started protein shakes creatine and NO2 to help lose fat and gain muscle. I lift Mon thru Sat mornings and run in the evenings. I can't drop below 190. I am keeping my calories at 2500 or less a day and take sundays off. Any help would be appreciated. Mon,Weds and Fri is chest/Tri's Tues,Thurs, and Sat is Back/Bi's. Also I cant seem to increase my weight lifted. Thank You.
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Please Help
- Thread starter jmpmstr1998
- Start date
Height?
Gender?
Body fat percentage?
How far do you run?
Why no lower body weight exercises?
If your main goal is to loose weight why did you add protein shakes? Have you calculated your daily calorie requirement? You need to consume less calories than you burn to loose weight. Resistance exercise helps you retian lean body mass and loose fat when on a calorie restrictive diet.
Gender?
Body fat percentage?
How far do you run?
Why no lower body weight exercises?
If your main goal is to loose weight why did you add protein shakes? Have you calculated your daily calorie requirement? You need to consume less calories than you burn to loose weight. Resistance exercise helps you retian lean body mass and loose fat when on a calorie restrictive diet.
Taking in more calories, weather through protein shakes or bags of sweets, will increase your weight.
If you want to lose fat, you have to get a calorie deficit, this means take fewer calories in then you use up.
If you want to build muscle or build any body mass, you need to take in more calories then you need. Simple as.
Doing both at the same time is very difficult if not impossible. You need to decide on one as when you lose weight, you lose some body fat and some body muscle. Its not something you can prevent (the muscle loss) its down to your age, your fitness level, your genetics.... nutrition can help but it wont make all the difference. Work on getting your body fat down and keep the muscles you do have updated with exercise: if you don't use it, you lose it springs to mind. You may be able to gain a very small amount of body muscle but it wont be a great deal and in many cases keeping what you have going is enough of a battle!
Keep resistance work up, keep cardio work up, both will help you take the edge of the calorie deficit. But more then anything else with weight (fat) loss, you need to watch what you eat and how many calories you eat. There are no foods (or shakes) that will magicly make you lose weight, its all in the calories. But keep your body in good health and keep the nutritional balance, eat enough protein to support yourself, eat enough fresh fruit and vegetables (potatos don't count!) drink enough plain water, watch your sugar, salt and fat intake, (you need some fats, up to 70g a day, but not more then this.) If you keep your nutrition levels happy, it will feel much easier to watch your calories as your body wont be craving any nutrients it lacks.
If you want to lose fat, you have to get a calorie deficit, this means take fewer calories in then you use up.
If you want to build muscle or build any body mass, you need to take in more calories then you need. Simple as.
Doing both at the same time is very difficult if not impossible. You need to decide on one as when you lose weight, you lose some body fat and some body muscle. Its not something you can prevent (the muscle loss) its down to your age, your fitness level, your genetics.... nutrition can help but it wont make all the difference. Work on getting your body fat down and keep the muscles you do have updated with exercise: if you don't use it, you lose it springs to mind. You may be able to gain a very small amount of body muscle but it wont be a great deal and in many cases keeping what you have going is enough of a battle!
Keep resistance work up, keep cardio work up, both will help you take the edge of the calorie deficit. But more then anything else with weight (fat) loss, you need to watch what you eat and how many calories you eat. There are no foods (or shakes) that will magicly make you lose weight, its all in the calories. But keep your body in good health and keep the nutritional balance, eat enough protein to support yourself, eat enough fresh fruit and vegetables (potatos don't count!) drink enough plain water, watch your sugar, salt and fat intake, (you need some fats, up to 70g a day, but not more then this.) If you keep your nutrition levels happy, it will feel much easier to watch your calories as your body wont be craving any nutrients it lacks.