Fitness
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i have a problem and need ur advice

my aim is to lose 20lbs and also add muscle

some of you may have seen my blog

http://caloriecount.about.com/magic-picture-b 519434?utm_source=notification&utm_medium =email&utm_term=journalreply_viewpost& ;utm_campaign=journalreply

my day'ly training would be 30 min on weights and 20-30 min on cardio 1-2 days off days for weights and add more cardio on rest days

im adding muscle fine just my scales see to be going up

ive been experimenting with the macros as i read that i cant build muscle on a deficit i was on 1500 a day now this week ive upped it to 2000 yesterday my excersice burned 900 calories and 70 carbs

my macro now are 130 carbs 200 protien 70 fats calorie count analysis say it 30 % carbs 40% protien 30% fats

i was on low carb for 2 months but didnt work for me no weight loss just low energy and couldnt excersice for very long with out being tired out so i up the carbs and changed the macros around and notice i had my energy back while training :D for the first time using clean carbs i was able to train for 60 mins couldnt do that before maybe 20 mins on low carb

i eat slow carb and stay away from simple carbs

i have 5 meals a day consisting of

high fibe cereal in morning with a whey shake o.n gold standard then

a main meal at 12 of veg like broccolli and meat yesterday i had lamb boneless steak , then

afternoon a whey shake then

about 5 i have oats then train after i take a shake then

about 7pm have a snack like cheese on toast hovis wheatgerm slow carb dont alway have this snack though then before i sleep i take casien

there is muscle building on me it noticeable but scale are saying im 0.4lbs havier today same story yesterday scales going up

i hope it muscle weight also have abit of fluid on legs so could be that aswell

do my macro's look ok ? any advice welcome

i know how to lose the 130lbs but also add muscle and lose weight all new to me ive read up allot of info and gone from there so if you think i could do with some adjustments shoot away :)

5 Replies (last)

If you are adding muscles then yes the scale will go up- also you need to either choose muscle growth or fat loss- building muscles on a deficit after newbie gains is not possible.

If you want to maintain the muscle you currently have and lose the rest of the pounds, then continue to lift weights lift heavy and do a calorie deficit.

If you want to add muscle then lose the fat later then eat at a surplus and build the muscles then do a fat loss program in 6- 8 weeks then after 6- 8 weeks of that go back to doing a bulk phase etc..

Also what kind of program/ weight lifting are you doing?  Do a full body workout like starting strength.  I also would recommend doing weights 3 times a week and on non lifting days do your cardio- metabolic work is better for fat loss IMHO

http://figureathlete.t-nation.com/free_online _article/training/get_off_the_treadmill_and_g et_metabolic

thanks :)

i currently have 1800 -2000 a day and burn on cardio avg 500cals todays was 559cal and burned 97 carbs

today i did 40min straight thru on cardio and a short 15 min weight training my legs

tomorrow ill do cardio and shoulders

 

here my routine Monday: Chest workouts ( bench press), cardio

Tuesday: Cardio (elliptical)

Wednesday: Abbs training .Cardio

Thursday: shoulders ,light cardio   

Friday: Cardio , Abbs

Saturday: Legs , shoulder (light cardio)

Sunday: (light cardio).

thing is i really don't want to ruin my weight loss 

this added weight just started to go on within the last week when i upped the calories but have been eating clean except 1 day i treated my self

I've been on a deficit since i started my weight loss of 1500 Cal's and get my weight stable now i upped the calories and carbs with in last 7 days weight going up

??

thanks for the link :)

I don't know how you are getting the "carb" burn - a calorie burn is a calorie burn where your body takes the fuel can't be determined based on a machine.  

I again would recommend a good full body lifting routine and do that 3 times a week.  Stronglifts is free online and then the Starting Strength is also very good.  

Original Post by dbackerfan:

I don't know how you are getting the "carb" burn - a calorie burn is a calorie burn where your body takes the fuel can't be determined based on a machine.  

I again would recommend a good full body lifting routine and do that 3 times a week.  Stronglifts is free online and then the Starting Strength is also very good.  

i have an elliptical which tell me how many carbs burnt as well as calories

i also have a multygym weider 5500 pro

 

usually machines for weight lifting aren't as good of a choice as free weights.  The lat pulldowns and cable chops are good on machines, but for a real good leg and upper body workout free weights are a much better choice.

 

5 Replies
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