Topic: Weight loss and Muscle gain?
January 26, 2020 / By Keren Question:
Ok...im a 235 lb. football player...i would like to lose about 30 of that and turn it into muslce....I weight lift monday-thursday...arms and legs...........wat do i need to do and eat to gain this goal?
Jacinda | 9 days ago
I am a caregiver and I also have a few degree's one of them is a nutrition degree, which basically just means I have some knowledge of what is good to eat and what is not so good to eat..This is a huge article but please read it all as it will really help you, thanks...
So you would like to lose some of the fat and turn it into muscle right? Ok sounds good to me.. :-)
Let's see what we can do to help you achieve this goal..
Before we can start talking about diets and diet plans, you must first understand what a diet REALLY is and what it REALLY means. See, people tend to use the phrase "I'm on a diet" when they want to tell people that they are trying to lose weight. People who do this are... well... stupid. A diet IS NOT weight loss. Diets are just simply what you eat on a regular basis. You could eat McDonald's cheeseburgers covered in ice cream 4 times a day, and you'd still be "on a diet." While eating like this would certainly be the worst of all diet plans, you get my point.
If someone said, "that monkey's diet consists of bananas," would that mean the monkey has a weight problem? No, it would just mean that the monkey eats bananas on a regular basis. Saying you're on a diet really just means you eat food. That's why I think it's funny when people state that they're "on a diet" and expect it to mean something it doesn't. "You're on a diet? Wow... congratulations... so is EVERY OTHER LIVING THING ON THE PLANET!!" These people should be saying that out of the many different diets and plans that exist, they're "on a weight loss diet." Hopefully these people are reading this right now, and hopefully they have learned their lesson. It's ok, we forgive you.
Diet Plans For Different Goals
Now, chances are you ended up here for one of the following reasons:
A) Your goal is weight loss and losing fat.
B) Your goal is weight gain and increasing muscle.
C) Your goal is to lose fat AND increase muscle.
Which ever it is makes little difference at this point, because it all starts with your diet. You see, with the exception of a few small details, all diet plans are exactly the same. They all break down the same way. All diets consist of the same things. It's how you adjust those things that makes the difference between A, B and C. So, let's find out what exactly these "things" are.
Calories And Maintenance Levels
Now that you fully understand what diets are, let's break down what all diet plans consist of. Above all things, there are calories. All diets are made up of calories. Everything you eat and drink (besides obvious calorie-free things like water and celery, etc.) has calories in it. It's how many calories and exactly where those calories are coming from that effect your body and your weight.
The way the human body works is pretty simple. There is a certain number of calories that your body requires every day in order for it to maintain its current weight. I like to call this your "Maintenance Level" because, well, that's what it's actually called. If your diet plan is made up of less calories than this maintenance level, you will lose weight. If it's made up of more calories, you will gain weight. It's all really simple, actually.
If you just read that last paragraph you should feel good about yourself. Why? Because right now you already know more about diets and nutrition than at least 80% of the population. No, you're no genius yet. It's just that most people are clueless about the subject of "diet plans" and how to actually control their body and weight.
So now that you know that diets are made up of calories, you should be wondering what exactly calories are made up of. Basically, calories are made up of 3 things. Protein, carbs, and fat. Yeah yeah, I know. High protein diet!! Low carb diet!! Low fat diet!! Healthy fat!! Fat free!! Good carbs!! Bad carbs!! Those are probably the assortment of confusing things that enter your mind as soon as you hear the words protein, carbs and fat. It's ok though, relax. In a few minutes none of it will be confusing ever again. Let's take them one at a time.
Protein is an extremely important part of all diet plans. That's why you have most likely never heard of any low protein diets, and also why you probably HAVE heard of protein supplements. That's because your body needs protein, and lots of it. It is the building block of muscle. Protein is measured by the gram. 1 gram of protein is equal to 4 calories. So, if you are eating something that has 20 grams of protein in it, that means that whatever you are eating is at least 80 calories. In case you failed 2nd grade math, that was 20 grams of protein multiplied by 4 calories per gram... 20 x 4 = 80
Carbs (or "carbohydrates" for the people who don't mind typing 8 extra letters) is another of the three main elements that make up calories. I have a feeling that of the three, carbs are the most confusing for people creating diet plans. I think the reason for that is because everything you enjoy eating has carbs in it. Hell, everything you don't enjoy eating has carbs in it. Carbs are in almost everything and therefore seem to be the hardest for people to manipulate within a diet plan. Just like protein, 1 gram of carbs is equal to 4 calories. So, if you were eating something that had 20 grams of protein and 10 grams of carbs, you just ate at least 120 calories (20x4=80, 10x4=40, 80+40=120calories).
Unlike protein and carbs which are both 4 calories per gram, 1 gram of fat is equal to 9 calories. So if you eat something that has 10 grams of fat in it, you just ate at least 90 calories. This explains why high protein foods are usually low in calories, while foods high in fat are high in calories. This is also probably the reason why there are so many fat free foods and why people on diets think fat makes them fat. Guess what... it doesn't. That is a myth.
Fat does not make you fat. Eating too many calories makes you fat. It just so happens that a gram of fat has more calories in it than a gram of protein or carbs. However, the only thing that makes a person gain fat is when that person is eating more calories than their maintenance level, and then not burning them off through working out. Whether these excess calories in your diet plan are coming from protein, carbs or fat makes little difference.
Sometimes people on specific weight loss diet plans just try to eat less fat (or even fat free) and think that alone will work. What they don't realize is that they are probably replacing those fat calories with calories from protein or carbs. Yes their fat intake has become lower, but their calorie intake evens back out to what it was, if not more. And, since you now know that it is too much calories, NOT fat, that causes fat gain, the person's weight usually won't decrease.
How many calories?
First, the most important of all the numbers you will need to figure out... your daily calorie intake. The number of calories you need to eat each day is different depending on whether you're looking to lose weight or gain weight. If you want to lose weight, you have to eat less calories than your maintenance level. If you want to gain weight, you have to eat more. So, the first thing you need to figure out is what your daily calorie maintenance level is. To figure this out, follow these steps:
The first thing you should do is weigh yourself. Do it first thing in the morning on an empty stomach.
The second thing you need to do is eat exactly like you normally would for a few days. Whatever and however you normally ate and drank during the course of a usual day, keep doing it like you usually would. The only difference is you will be paying attention to what you are eating and drinking. More specifically, you will be keeping track of the number of calories in everything you consume. Unless you have a really good memory, I'd suggest keeping a list of it all.
If you are eating something that has it's nutritional info on the package, be sure to take notice of how many calories are in it and write it down. If what you are eating/drinking doesn't give the nutritional info, you can buy a cheap pocket size calorie counter book (which is easy to carry around during the day). These books give a huge list of foods along with how many calories (and carbs, fat, etc.) are in them. This one even lists foods from fast food chains and restaurants. It can be extremely useful.
Once you've done this every day for a few days, it will be time to figure out the average amount of calories you consume in a day. So, go and look at your totals for the few days you've been counting calories, and then take the average. For the sake of explaining the rest of this, we will pretend the average came out to be 2500 calories a day.
Now that you figured out how many calories you are eating in a day (2500), you now need to decide what you want your weight to do. Do you want to lose weight or gain weight? If your goal is to lose weight, you should now start eating 500 LESS calories a day. So, sticking with this example, you would now start eating 2000 calories a day. If your goal is to gain weight, you would ADD 500 calories. In this example, you would now start eating 3000 calories a day.
All you have to do after that is wait a week and then weigh yourself again (first thing in the morning on an empty stomach) and notice what your weight did. If you wanted to lose weight, did you? If so, continue to eat those same number of calories every day. If you wanted to gain weight, did you? If so, continue to eat those same number of calories every day.
If your weight did NOT do what you wanted it to do, then make an adjustment. If you wanted to lose and you didn't, subtract an additional 250 calories from your daily total for another week. If you wanted to gain but didn't, add an additional 250 calories to your daily total for another week. Then weigh yourself at the end of the week and see what happened.
Once you finally have your weight doing what you want it to do (it usually will after the first 500 calorie adjustment), continue to keep track of it all and keep weighing yourself once a week. Eventually (could be weeks, could be months, could be never) it is possible that you will reach a stopping point where your weight stops doing what you want it to do. This is perfectly normal and just means it's time to add/subtract another 250 calories. I would say that if your weight stays exactly the same for 2-3 weeks, it's likely time to make another calorie adjustment.
The reason all of the calorie adjustments are always done is small increments is because removing or adding too many calories too fast will have a negative effect causing you to lose or gain too much too fast. This is unsafe and unhealthy. You should be losing or gaining typically 1 or 2 pounds a week at most. Even a half of a pound counts as a change. In the beginning it is normal (especially for weight loss) to lose a little more than these numbers a week. However, this shouldn't last longer than a few weeks before you reach the usual 1-2 pounds a week numbers.
So now you know how many calories to eat each day. All that's left to figure out now is where those calories should come from...
How much protein?
It is usually recommended that a person looking to increase muscle should be eating at least 1 gram of protein per pound of body weight. So if you weigh 180lbs, you should try to eat 180 grams of protein a day. That might sound impossible at first, but it is VERY doable and quite simple once you get used to it. This is also why they invented protein supplements. While the majority of my daily protein intake comes from actual foods that are high in protein, I use protein shakes and protein bars to supplement the rest. They are very helpful, and I recommend them.
Some high protein foods include:
Eggs (egg whites)
How much fat?
For fat, I can't give you an exact number of grams. Instead I can give you a percent. Approximately 25% of you daily calorie intake should come from fat. It doesn't have to be EXACTLY 25%, but something in that range seems to be the ideal amount. And by fat of course, I mean GOOD fat.
Some foods containing "good" fat include:
Fish oil supplements
Nuts and seeds
Flax seed oil
How many carbs?
And that leaves carbs. You factored in that you need to eat 1 gram of protein per pound. So now do the math. Sticking with the 180lbs example, that means you are eating 180 grams of protein a day. 180x4 = 720 calories. So in this example, 720 calories of the daily calorie intake is accounted for from protein alone. You can now also factor in the 25% of your daily calorie total coming from fat. Once you factored in both the protein and fat, whatever number of calories you are left with... those will come from carbs. Got that? 1 gram per pound for protein, 25% of the total calorie intake is fat, and everything else should come from GOOD carbs.
Some foods containing "good" carbs include:
100% whole wheat bread
Whole wheat pasta
Green leafy vegetables
Organize It And Do It
Now that you have all of the diet information figured out, try to spread the calories out evenly over 4-6 smaller meals rather than 3 really big meals. Then, spread the 4-6 smaller meals out by eating once every 3 hours or so. That pretty much sums it all up. Be sure to drink plenty of water, get enough sleep, and of course... workout correctly. Oh, and one final math equation for you:
Everything you just read + dedication + consistency = results
And I also would suggest that you get this book, it really helped me to get on the road to weight loss and muscle gain:
I hope you have some great results and I hope it works for you, good luck..
Wouldn't recommend taking a weight loss powder since most of those things are just crap(not being sarcastic). If you start gaining more muscle then your body will require more calorie intake which will be taken away from what your fat needs to sustain itself. A good diet and workout is the best way to loose weight.
try a pasta less spaghetti by mixing shredded zucchini veggie meatballs and raw tomato sauce seasoned with a dash of zesty oregano
the rub on ground turkey is that its dry add some olive oil and finely blended onions to a turkey burger or turkey meatball to enhance its juiciness