Guys glad to be on here I had a few questions which is why I joined the sub reddit I currently weigh 203 lbs I am 5' 11" tall I used to eat McDonald's and any other fast food and terrible food for my body almost every day. I am 6 days in to my turn around I have started to exercise cardiovascular and strength training I'm mostly doing this to improve my life and feel better about myself of course everyone cares what they look like but that is not my sole purpose for doing this so my questions to you guys.
I don't want to be a huge stacked monster, I would like to have some more muscle but just be defined and toned ,not hulk Hogan. I am a little bit overweight I would say I am around 18 to 21% body fat if I had to take a guess I have been working very hard This and clean my diet up quite a bit and average meal consists of something like an Apple a can of tuna on a piece of whole wheat toast and a handful of mixed nuts.
Question 1: Am I eating enough food to gain muscle while losing fat at the same time? I said before of course I want some gains in the muscle department but I also want to lose fat, Everything I have researched is sort of contradictory You are supposed to have a calorics deficit and exercise to lose weight but if you want to build muscle you are also supposed to eat more than your body needs after a strenuous workout. I will give an example of a workout I did today for clarification I did 4 sets of everything below and muscle failure on the last set
15 min Run (1.80) miles Ran stairs for 5 min
Bench press -100lbs x 7 Reps Straight Bar Curls -80 lbs 7 Reps Tricep Extensions with Rope × 8-10 reps Overhead shoulder Press with dumbells - 20lbs x 8
Today I have eaten around 1500 calories and still plan on eating another 500 tonight. I also work a semi active job where I take between 12,000-21,000 steps a day. Am I eating enough to gain weight but still lose fat? Here is an example of an entire day's worth of dieting for me
Breakfast - Blueberries, raspberries, greek yogurt and mixed nuts
Lunch - Grilled Chicken Salad with a small bit of ranch
Workout
Dinner- 1 can of tuna on one piece of Whole Wheat Toast And half a zucchini baked in the oven with a touch of avacado oil on them.
Dinner 2- Banana, Rice and Another can of tuna w/o toast
I really appreciate whoever took the time to read this. And appreciate the answer. I need to know if I am an idiot and starving myself because I haven't had any energy drops I feel fine I feel great actually I haven't weighed myself as I don't want to for about another week and a 1/2
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