Title says it all, i want to lose weight and also build some muscle, ive have been hitting the gym and cutting my calories by 500-900cal for the past two months, while i am seeing some muscle growth, its not very substantial or something people around me will notice, ive also lost about 2kgs which is not much so i am thinking of doing a 200cal surplus for a month to see how it goes I wanted to get some advice as well as read other people’s experiences

  • Suspiciousbrowsing@kbin.social
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    1 year ago

    I’m not well versed in recent research in this area. But muscle growth is expensive, keep your protein intake up. Have a good dose of protein within 2hrs of exercise.
    What is your gym routine? You need to be consistent, at least 3 times per week and lift to fatigue at least 3 sets of ‘x’ .

    Edit: Most importantly this will take quite some time. So do it in a sustainable way. Don’t worry about scales for weight as your weight loss and muscle gain won’t give you accurate representation of your body’s changes

      • DFTBA_FTW@lemmy.fmhy.ml
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        1 year ago

        Are you a beginner? Lifting 5-6 times a week is a bit much, even for an experienced lifter, but especially for someone new.

        What kind of lifting are you doing? Olympic lifts? X sets of y? Keeping track of your weights and increasing when you can?

        • fastandcurious@lemmy.worldOP
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          1 year ago

          Yeah i am, actually i (was) on a vacation and started hitting the gym just because i was bored and also wanted to get in better shape, so thats why i went 5-6 times a week, i dont do olympic lifts, i only use 4-5 machines (Chest, Shoulder, leg press, pulldown etc)for each major muscle grp I perform 3 sets of 10-12 reps and when i feel like they are getting too easy, i increase the weight…