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2008/10/09, 09:06 AM
Hello,
From last one year I was trying to reduce weight and I started doing home execrcises and running also watching my diet by avoiding lot of carbs( rice,potato, bread and sugar). My weight reduced from 195 to 180. I found this site two months back and after reading lot in forums I decided to build some muscle without gaining any weight. I filled my profile and started working regularly per my fitness plan. aslo i changed my diet with follwoing
1. added to take one Pritein shake daily
2. Started eating heavy break fast( like scrambled eggs,chicken..etc)
3. Added bread to my morning snacks with Peanut butter
4. added one Protein based item to my lunch and Dinner
Today I noticed my weight has gone up to 192. Can you suugest why. I think I'm taking around 2100 Calorioes per day which is very low to my profile.
My work out shchedule is like follows
MON,Tue- weight training and carido for ten minutes
Wed- 45 minutes spiinig class
Thu,Friday- weight training and carido for ten minutes
Sat and Sun - Rest.
Is it common to gain weight initially and then it would go down or should I cut on my Calories.
please advice. I wanted to be around 175 with good muscle bulid( no love handles) thats my goal.
thanks all in advance.
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2008/10/09, 12:40 PM
Unfortunately if you want to gain appreciable muscle mass you have to eat a lot of calories(as cleanly as possible) and lift heavy. you will put on some fat weight while doing this.
If you want to get leaner, then you need to take in less calories a day than what your body needs to maintain your weight. Through diet and exercise, you'll want to burn and reduce around 500 calories a day. So if your body needs say; 2100 calories a day to maintain your weight, you'd want to reduce your calories by around 250, and burn about 250 through exercise.
Most say that it's best to build muscle mass first, then cut the fat later. It really depends on you. From my own experience, I've lost fat a lot faster after having built some good solid muscle first.
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2008/10/13, 11:44 AM
Thank you for the response. Per your suggesion I cut my Peanut butter with two slices of bread intake( which is equivalent of around 300 Cal) and added one more day of spinning class to my week. I think this should do it to maintain my weight and bulid some muscle.
I will update you on my progress by end of October.
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