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Albasoul

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Hello guys,

This is my first post here and Id like to say hello to all of you.
OK, I am italian and I live in Italy and suddenly I found your web site and I liked a lot of articles so I decided to be part of you. My length is 1.80 and my weight is 107 kg. Id really like to have a good body and to be fit and to have a good shape but I dont know what to do first: to lose a bit of weight or to gain muslces. I have been doing a diet for 4 days, exercising every day, runing about 3 km and when I am back home I do some other exercises.

If you could help me I d really appreciate it, I need your help. How much weight I dohave to have to gain muscle, can I do both together, what food is better for diet, how to do the abs sick pack, the equipment I need at home everything in short points.

Many thanks.
 
You stated your height and weight, but not body composition. Without knowing your body composition it's impossible to say whether you're best off trying to build muscle first or lose weight first.

Focusing on gaining muscle will result in gaining some fat with it. If gaining some fat now in order to gain muscle is not worth it to you, then lose fat first. Once you get down to a lean physique, if you then want more muscle, adjust your diet to allow weight gain, and keep on going until you reach a point where you need to lose the excess fat again.

Whether you're building muscle or losing fat, your training should be fairly similar, except that you'll want more volume while gaining muscle and your strength will likely progress faster while gaining muscle. In both scenarios you should train the whole body. A simple program composed of squats, deadlifts, bench press, overhead press, pull ups and rows will build muscle all over when you're gaining weight, and will preserve muscle all over when you're losing weight. Those exercises will also go a long way towards building strong abs.
 
Thank you very much.

I am 22 years and my weight is 109 kg (first post was wrong when I said 107). How much calorie must I take to lose weight for day, considering also 1 hour of cardio? Just the minimum of calorie that is necessary for my organs to work well and to be healthy.
To lose about 3.5 kg for a month that is healthy. or 8 pounds for month?
 
thank
I am 19 year and witht is 61 kg. I am runing in every day and lose the wight 5 point. now i am healthy and enjoy life and runing. After runing i feel very easy and light. i am runing at home lone garden.
 
Albasoul said:
Thank you very much.

I am 22 years and my weight is 109 kg (first post was wrong when I said 107). How much calorie must I take to lose weight for day, considering also 1 hour of cardio? Just the minimum of calorie that is necessary for my organs to work well and to be healthy.
To lose about 3.5 kg for a month that is healthy. or 8 pounds for month?
Click to expand...

Hi neighbor (I am from Greece :)),

To determine your calorie needs first you have to calculate your BMR (Basal Metabolic Rate).
A way to calculate it is to do the following math 66+(13.7 X your weight in kilos)+(5 X your height in centimeters)-(6.8 X your age).
Which math is equal to 66+(13.7 X 109)+(5 X 180)-(6.8 X 22) = 66 + 1493 + 900 - 150 = 2309 kcal per day.

After that you have to multiply your BMR with a factor which depends on your workouts per day and / or your lifestyle.
For not doing almost none workout per week (just living) : BMR X 1.2
For doing some sports 1-2 times per week : BMR x 1.375
For doing sports 3-5 times per week : BMR x 1.55
For having a heavy plan 6-7 times per week : BMR x 1.725
For very tough exercise plan like doing 2 workouts per everyday : BMR x 1.9

Lets say for example that you plan to exercise cardio 3 times per week, then you have to multiply 2309 (BMR) X 1.55 = 3579 kcal per day!

Now if you want maintain your weight (I don't think you want that!!!) then you can have several meals per day total up to 3579 kcal. But if you want to lose some weight lets say 2 kilos per month (the healthiest way to achieve your goal) you have to withdraw some calories. How many ? Every 7500 kcal is a kilo and you want to lose 2 of them so it is 15000 kcal for every month. So per day you have to eat 15000 / 30 days = 500 less than 3579 kcal. Do the math again 3579 - 500 = 3079 kcal per day will make you lose 2 kilos per month! Just like that!

Consider that these math have to be done every 5 lost kilos because the results are different if you lose weight or if you change your lifestyle and / or workouts.

Hope I was helpfull and I hope I will see you all in Greece this summer !!! :grinning:

My blog :
 
I recommend you should want your weight loss program to be progressive and sustained. Losing weight boils down to a pertinent exercise program. Strength training combined with aerobic training blended with a proper diet is the weight loss equation.

Keep in mind, how to balance your strength and aerobic training is a key element in maximizing your body composition.

Read out all of my suggestion and if possible add whatever you think is important to you in your daily workout routine:

• Your upper body strength program works under similar conditions as your lower body. Your upper body strengthening should immediately follow your lower body exercises. It's handy to do all your strength exercises on Monday, Wednesday and Friday.

• A sample upper body program is dumbbell chest press, seated rows, pushups, seated pulldowns, dumbbell shoulder press and supine trunk rotation crunches. Your goal is muscle fatigue within two sets of each exercise.

• The recovery time between sets and exercises is the same with all your strength training. The limited downtime creates constant motion, which maximizes calorie-burning. Your upper body routine should also be in the 30-minute range.

• Aerobic or cardio program should be on the three days opposite to your strength program. A Tuesday, Thursday and Saturday schedule will give you a six-day-a-week exercise prescription.

• Your lower body cardio routine should be about 20 minutes in duration. Working out with standing cardio machines, like a treadmill and an elliptical trainer, uses the most calories.

• Spend 10 minutes at a moderate but continuous pace on each piece of equipment, at an intensity of 65 to 70 percent of your max heart rate.

Make your own workout routine after considering all the suggestions I gave you since it is quite impossible to give exact workout plan to every individual by online. Don’t forget about proper diet. Just add lots of vegetables, fruits and salad in your daily meal.
 
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