I completely know where your coming from. back in June I weighed about 265 and a lot of the weight was just fat. and I wanted to lean out and tone up for football. and during the summer my football team had practices and weight lifting sessions. what I did was start eating non processed foods that were high in protein. like bagels with cream cheese, or an egg ham sandwich, milk, that kind of stuff. once I started got into my weight lifting schedule I started buying whey protein, which helps lose fat and helps you gain muscle. I usually drank a protein shake after a workout along with a peanut butter sandwich. if u can't afford whey protein, then drink chocolate milk instead, it works too. whey protein will make you feel super full.
It depends on the kind of cardio you do. If you do a lot of long distance cardio like jogging, yeah that will hinder your ability to build muscle. High intensity cardio on the other hand will actually help you burn fat and gain muscle since it increases both your testosterone levels and your HGH.
As for hunger, figure out how many calories you need and stick to it. If you're eating at a calorific deficit which you will be if you're eating to lose weight, of course you'll get hungry. You just have to have the willpower to stick at it.
Do a combination of cardio and weight training, as well as only eating complex carbs, protein, and lots and lots of vegetables. White meat is great for you, fish, eggs
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cutting + gaining is tough.
do the best you can, lift hard every time and eat that motherfucking protein. cut your carbs in half. stay hydrated.
This is called recomp. Almost impossible without the use of anabolic steroids. Choose either one. Trying to recomp natty will result in literally no results at all. People who think they can gain muscle and lose fat at the same time naturally are just losing fat. At lower body fat muscles become more defined which actually make you appear built. Right now I'm 228lbs but someone who is 190bs shredded could actually look bigger than me at the right angle. It's all about the illusion when it comes to body composition.
Brew... If you lift weights you turn the fat into muscle... You have a great advantage with your fat! Most people have to increase their protein intake by so much that they are broke the second month already, the protein will also turn into fat if you sit around. It's exactly the same thing! You don't have to buy shakes, it's already on you! If you do cardio your body will break the fats into glucose for energy, if you lift weights your body will break the fats into protein enzymes for muscle repair and memory. You just go gym and YOU DO NOT STOP, go read, any article that explains the biology of muscle growth will tell you the same thing. Go gym, when all the fat is gone then you start increasing proteins, because you also need energy to lift, some of that fat is going for other functions also, less reps more weight on your bars, that's muscle growth friend.
Your obviously new to lifting so i assume you don't have much muscle to lose in the first place.
Eat below your caloric maintenance level (look up on google for details) and perform frequent exercise/ cardio during the week.
This process should take 6-10 weeks depending where your at now.
Then start bulking which requires eating above your caloric maintenance level (you can only build muscle eating above your maintenance level) and doing strength training at least 5 times a week training all muscle groups with proper form.
This process is long and tough which is why not everyone has their dream bodies, just stick to it. The first weeks will be hard but if you stay determined and do your research your dream body can will be achievable. Good luck.
Ps Its impossible to build/ lose significant muscle and fat at the same time and i used to be skinny- fat and built a muscular lean body over the course of 2 solid years of training and nutrition.
forget all about working out. get a very physical job and be sure to eat three meals a day. you will lose weight and gain muscle, all while making money doing it.
I care about what I eat (rice, bean, eggs, chicken and lot of apple), I do 5 min of plank EVERY morning (https://9gag. com/gag/a3d9doQ/easy-abs-once-a-day-and-you-ll-see-improvement-in-less-then-2-weeks) since now 3 months and go to pool as often as possible and it works. But it's not magic.
Your body does not burn away all your muscle unless it has no other choice. Provided you fuel yourself up and give it what it needs, you can do cardio and weight training.
I know but your best bet is to go visit a prof dietician (or whatever they re called). Seems like your nutrition sucks.
Ketosis diet along with lifting weights
When you lose the fat you can go back to carbs but count your calories or you will put the fat back on
I recommend you Brendan Meyers on youtube.
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