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How to stay at my current weight and build muscle?
I am masculine 5’9 as well as import 160 pounds. we have mislaid the ton of weight as well as wish to begin office building flesh up now. we am perplexing to stay with in the 155-165 bruise operation for right now. How most calories should we eat the day so which we remove a little fat as well as set up flesh whilst staying in which weight range?
Hello!
Trying to lose fat while gaining muscle is not as easy as it seems because the two processes require different caloric intakes.
To gain muscle, you have to eat more than you burn, and to lose fat you have to burn more than you eat.
Nevertheless, if you are just starting out to do exercise after losing a ton of weight, you might be able to achieve both aims at the same time.
If you want to stay at that weight of 155-165 pounds, try to eat around 2,000 calories per day. If you find that you are gaining more fat than muscle, then reduce calories, but if you are not gaining muscle while keeping your fat levels constant, then you have to increase caloric intake.
Remember to eat a lot of protein if you want to build muscle. Aim to eat around 1g/lb of bodyweight which for you will be 155 grams of protein. If this is too much for you, don´t worry, but at least try to get as close to this figure as possible. Use protein powders because they are concentrated sources of protein, rather than stuffing yourself with cans and cans of tuna!
As for exercise, do resistance exercises (weighlifting, calisthenics) which will help you to build muscle combined with cardio (running, sprinting, swimming) to keep your fat levels in check.
By any means, do not push yourself too hard or you will break your body into pieces! Trust me on this one.
Also, you should consume EFAs (essential fatty acids) like omega 3,6,9 fats because they are essential (duh!), and they are very good for you.
Remember to tweak and adjust as you go along. You won´t get it right the first time, but with time you will find out how to lose fat while gaining muscle at your current weight.
Hope this helps you!
Dan C
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