~~~MMSex's Comprehensive Guide to Cutting for Beginners/Overweight/Obese~~~

[MikelArteta]

how about a guide to gaining weight @MMSex

 

[MMS]

how about a guide to gaining weight @MMSex

its not quite the inverse i can tell you that :dro:

gaining meaningful muscle without fat gain is much trickier

muscle requires less cals to synthesize than fat does, yet fat is more often selected

both fat and muscle use the same hormones to catalyze production and breakdown :wot:

end of the day, your genetics govern much of how well you can put on muscle

with what we know:

4000 cals for 1lb of fat gain
~700-1000 cals for 1lb of muscle gain

so at the minimum you need a 100 cal surplus to get a lb of muscle, and at worst you get 1/4 lb of fat if it all went that route

so the idea is this

eat a small surplus(200-300 cal) and lift like its a job...eat protein if ur life depended on it :dro:

 

[MikeBrownsJob]

What are you measurements @Mi Rawtid?

Why aren't you eating a gram of protein per a pound?

 

[MikelArteta]

its not quite the inverse i can tell you that :dro:

gaining meaningful muscle without fat gain is much trickier

muscle requires less cals to synthesize than fat does, yet fat is more often selected

both fat and muscle use the same hormones to catalyze production and breakdown :wot:

end of the day, your genetics govern much of how well you can put on muscle

with what we know:

4000 cals for 1lb of fat gain
~700-1000 cals for 1lb of muscle gain

so at the minimum you need a 100 cal surplus to get a lb of muscle, and at worst you get 1/4 lb of fat if it all went that route

so the idea is this

eat a small surplus(200-300 cal) and lift like its a job...eat protein if ur life depended on it :dro:

what sort of foods do you recommend?



whats a daily mmsex intake looking like?

 

[Rawtid]

What are you measurements @Mi Rawtid?

Why aren't you eating a gram of protein per a pound?

Im following the plan MM outlined on the first page. Eating within the calorie range and foods under 20 (calorie to protein ratio). I'm also combining that with the protein target my doctor set which was 70grams.

I don't know my measurements I'm just going off the scale for now.

 

[MikeBrownsJob]

Im following the plan MM outlined on the first page. Eating within the calorie range and foods under 20 (calorie to protein ratio). I'm also combining that with the protein target my doctor set which was 70grams.

I don't know my measurements I'm just going off the scale for now.

trackin. Good luck brotha.

 

[MMS]

what sort of foods do you recommend?



whats a daily mmsex intake looking like?

2100 cal 180-200g protein

i eat hot wings, ground beef, fish(any kind), steaks

i always start with the meat and branch out and fit everything else in after that

@MikeBrownsJob Mi Rawtid is a girl

 

[Rawtid]

2100 cal 180-200g protein

i eat hot wings, ground beef, fish(any kind), steaks

i always start with the meat and branch out and fit everything else in after that

@MikeBrownsJob Mi Rawtid is a girl

A woman!! Lmao.

 

[MMS]

A woman!! Lmao.

 

[MikeBrownsJob]

@MMSex

K. That explains it. I'd also like to apologize to you about some of the stuff I said man. I know you are smart dude when it comes to fitness. I have a lot of questions for you and will be posting regularly on this protein intake journey.

 

[MMS]

@MMSex

K. That explains it. I'd also like to apologize to you about some of the stuff I said man. I know you are smart dude when it comes to fitness. I have a lot of questions for you and will be posting regularly on this protein intake journey.

i dont take things personally :cheff:

i take any and all questions fitness related im not all knowing but i wont form an opinion unless i have significant evidence supporting it

 

[Rawtid]

Ok I have a question (If asked this before, my bad)

When I input my numbers into the calculator, instead of my actual weight, I put 20lbs lower and I've been eating w/i the calorie range for that weight. Was that a bad thing to do or it really doesn't matter?

 

[MMS]

Ok I have a question (If asked this before, my bad)

When I input my numbers into the calculator, instead of my actual weight, I put 20lbs lower and I've been eating w/i the calorie range for that weight. Was that a bad thing to do or it really doesn't matter?

its not really bad if youre very heavy

but im pretty sure you arent

the higher your "actual" deficit the more you start burning more than just fat

500-800 is a sweet spot(500 being the best)

the big thing is realizing under a deficit, you WILL lose weight..but the goal is fat loss not losing fat AND muscle. There is a delicate balance between fat loss and muscle loss that can be shifted towards fat with a consistent 500 cal or less deficit with some sort of strength training. but too great of a deficit even under ideal conditions can still result in muscle losses

as ive said to others, if i would change one thing from my loss was to take it slower.

 

[Rawtid]

its not really bad if youre very heavy

but im pretty sure you arent

the higher your "actual" deficit the more you start burning more than just fat

500-800 is a sweet spot(500 being the best)

the big thing is realizing under a deficit, you WILL lose weight..but the goal is fat loss not losing fat AND muscle. There is a delicate balance between fat loss and muscle loss that can be shifted towards fat with a consistent 500 cal or less deficit with some sort of strength training. but too great of a deficit even under ideal conditions can still result in muscle losses

as ive said to others, if i would change one thing from my loss was to take it slower.

Son, I'm a whale.

But that makes sense...the whole fat loss vs muscle loss thing. I'm going to recalculate with my actual weight and see what happens because I don't want to lose my 2 muscles.

off topic, but I told my daughter I went to the gym this morning and she asked me if I got a muscle. I told her yeah but just one lol

 

[MMS]

lol, you seem dedicated to this

just take your time and stick with something consistent

i lost 30lbs within the first 2 months and barely looked different, but the minute i adjusted to what im showing yall i noticeably looked "thinner".

1lb of pure fat loss is much more noticeable than 3lbs of "you arent sure"