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Originally Posted by HOOT
I'm going to assume you have been a victim a lot the way you always talk down supplements and their benefits.
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That's quite the (erroneous) assumption.
I live in a cynical world where you cannot take a supplement and miraculously lose 50 pounds of fat and gain a ton of muscle in a couple of days without side effects.
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Originally Posted by drewboy12
I think you are mistaken. My buddy who was tall and skinny in high school is now ripped. Not fat, but pure muscle... at his largest he was eating like 12,000 calories of junk a day to keep the size on. KFC for breakfast, double big macs for lunch, pizza for dinner, as many cookies as he could stomach before bed.
Dont get me wrong, he wasn't as healthy as he could have been, but he looked good. Not fat at all...
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12,000 calories is more than Michael Phelps eats in a day. In order for someone to eat that much without gaining weight they would have to be burning something like 9,000 calories a day. Do people even burn that doing the iron man?
I assure you his eating habits and nothing to do with his muscularity.
Quote:
Originally Posted by J pold
I'd like to gain some lean muscle and lose a bit of weight (around 200 pounds).
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First off, those who are assuming your body type from your height and weight are likely off. BMI usually means very little unless coupled with your body fat % (which most people don't have access to, calipers are very erroneous), or at the very least, your waist circumference.
To lose weight, you need to burn more calories (metabolism + physical activity) than you take in. While you can calculate this, it's not really necessary. Take a look at the labels on the food you eat and try to slowly eliminate the high calorie, low nutrient dense stuff. Or at least replace these things with more nutrient dense, lower calorie substitutes. Looking at the food you listed, nothing really sticks out to me as being especially bad. Although remember things like alcohol and pop are really bad calorie wise.
To gain muscle, it's as simple as resistance training with regularity. You have many options for resistance training. You can volume train (6 - 10 reps), or intensity train (1 - 4 reps focusing on the "big 3" compound lifts). After that, there's the types of exercises you do, what body parts you work out when, frequency of training, among other things. If you came to me asking for a recommendation, I would suggest (to start with) working out 3 non-consecutive days a week, each day working your whole body. For example, MWF with bench press, rows, leg press, hamstring curls, crunches, hyperextensions, all with 6 - 10 reps and 3 sets. You would also throw in warm-up and stretching with a cooldown, and could also do arm work. That also leaves 4 days a week you can do cardio. There are a lot of choices when it comes to resistance training.