Wrong place to ask this but im not on some reddit or discord fitness forum so idk where to ask this and people around me also dont know much
I do some sport at high intensity everyday 1 hr , alternate days football , swimming , at home daily i do like 20 min some exercise with dumbell
Im trying to show abs , ive read that its built in kitchen etc ... im on calorie deficit since like ive been born , why not showing , i have like 1 inch of fat covering whole thing and apparently abs exercises dont matter if u cant even show them yet
Im also trying to make some big arms , i dont go to the gym i have dumbells at home and use them . Is it possible with like 40 - 50 g protein per day, i eat nonveg but occasionally like 3-4 meals per week , should i buy protein powder ??
And will those sports especially swimming help me make any of my muscles big ? or just lose calories
Idk anything about all this so im asking , since many years ive just been swimming or playing football
Fitness shit ( valorant player stay away )
Wrong place to ask this but im not on some reddit or discord fitness forum so idk where to ask this and people around me also dont know much
I do some sport at high intensity everyday 1 hr , alternate days football , swimming , at home daily i do like 20 min some exercise with dumbell
Im trying to show abs , ive read that its built in kitchen etc ... im on calorie deficit since like ive been born , why not showing , i have like 1 inch of fat covering whole thing and apparently abs exercises dont matter if u cant even show them yet
Im also trying to make some big arms , i dont go to the gym i have dumbells at home and use them . Is it possible with like 40 - 50 g protein per day, i eat nonveg but occasionally like 3-4 meals per week , should i buy protein powder ??
And will those sports especially swimming help me make any of my muscles big ? or just lose calories
Idk anything about all this so im asking , since many years ive just been swimming or playing football
tbh if you're the type that doesnt get fat no matter what you eat, your diet doesnt really matter that much
as long as ur not malnourished and eating meat every meal, you're gonna have enough protein
but if ur deadset on getting enough protein as possible, go for peanut butter, green peas, i think spinach is pretty good too and potatos are decent
i swim competitively and dont really give a shit about my diet (i just abstain from fast food) and i have abs. most of my teammates also have abs. but i would say dont rely on swimming to get you abs since you probably wont swim nearly as much as me (for reference i swim about 25 hrs per week)
if you want abs:
- do ab exercises - crunches, situps, doesnt really matter just follow a routine. these exercises help your abs grow bigger, so that they will show, even if you have fat covering it.
- im assuming that you dont want to be bodybuilder huge so stay lean. continue doing cardio and swimming and dont each too much every meal. stay away from stuff like mcdonalds and kfc.
- dont overwork yourself. theres no need to kill yourself for muscles. learn to take rest days where maybe you go from training 2hrs to only 1hr or 30 minutes.
for arms it depends on how big you want them:
the general guideline for building muscle is if you want strength, do high intensity, low reps. if you want bodybuilder type arms, you're gonna have to bulk up
but as long as you keep training everyday, your muscles will grow bigger. even if its just 50 pushups a day. good luck!
in that case I recommend you do some research to create a diet. try to calculate your caloric expenditure and how much calories you need per day and base your diet on that. you make a lot of cardios so prolly you gonna need a lot of calories and nutrients, so if you can't meet the target, you gonna need supplements. also try at maximum to convince your parents to let you go to a nutritionist
I asked some tips to my friend that courses nutrition and he said me to tell you to use some mobile application to calculate your macros and caloric expenditure. Get 2g of diary protein for each kg you weight.
TLDR: CALCULATE YOUR MACROS AND CONSUME 2G OF PROTEIN FOR EACH KG YOU HAVE, e.g., 70kg = 140g of protein diarily
also: swimming doesn't make your muscles get bigger, tbh is the contrary, but makes you skinnier or "drier" is a better word (idk how it is in english). but swimming is a reeeeeally good sport (I could say it's the best to combine with weightlifting ngl), but is the weightlifting the one who will make you get more muscles. the only thing you'll need is a caloric diet
Buy a good protein powder asap, if you eat 40-50g of protein everyday then ofc it is not enough, you gotta increase that to double and eggs + protein powder are the way for vegeterians, try eating eggs each day for start. (egg curry mt kha lena bhai). Try to log your daily calories on my fitnesspal, IF you have dumbells at home, make sure you are progressive overloading if not try increasing reps and doing different variations. Remember to take a good night sleep of 7-8hrs. Following this with your current routine will make your abs visible for sure (couple of month or a year depends on your conditioning,discpline and genetics). And yes if you are indian butter chicken or its brothers wont be it
No, it's not a wrong place to ask about lifting.
You do choose one thing at a time and then rotate. I mean, you'd alternate between cutting (losing weight) and bulking (gaining weight) phases. When you bulk, you gain weight/muscles, and when you cut, you lose FAT but also some muscles - it's like taking two steps forward (bulking) and one step back (cutting) then --> REPEAT.
In this way, your abs will be clear during cutting phases, and you will gain muscle without worrying about abs during bulking phases. - There should be no visible abs during classic bulking periods as calories excess is present... By classic, I mean close to dirty bulking but with a moderate fat level intake. --> If you're wondering what dirty bulking is, it's eating anything, including pizzas, burgers, and anything with an excess of saturated fat.
Swimming is a good activity - I am a trained swimmer myself, btw. It wouldn't make you BIG, but it is still a good activity for overall health and during cutting - also playing football is not too bad for cutting but be careful with injuries.
BIG arms require a particular environment, such as what weight training" facilities provide, because after you go over a certain point, you'll need some HEAVY stuff to activate your growth. So, a membership will be an excellent start - I'm amazed you're even asking about this because it's one of the most important aspects of having BIG arms. Though it's a good thing you've started thinking about your options👍
Regarding your food, simply consume three normal meals every day and try not to skip the timetables, since your body watches your intakes as well. However, three GOOD meals, particularly RICH BREAKFAST - any first meal upon waking from long sleep, will enough. You could also add some more carbs. And forget about counting protein and rest of the BS - just get used to eating and keep normally eating, because it sounds to mee, you haven't begun eating properly. Also ABS will be out of the question <-- seriously quit SIMPING those abs, I mean it.
Some misconceptions:
- "ive read that its built in kitchen etc" - That is manly said about muscle gain since you must first cook/eat and then rest.
- "will those sports especially swimming help me make any of my muscles big?" - If you're talking about football and swimming, then no, they won't make your muscles bigger but fitter <-- they will improve your general health, which isn't a terrible thing in and of itself, in my opinion.
- "people on gaming forums could never give you proper advice on lifting.... and pulling chicks" -- a bit off topic here-------> HOWEVER, these are both WRONG conceptions 😉
inb4: My weight: 220lbs during cutting/up to 245lbs during bulking phase... Bodyfat: 11-14% range during cutting/up to 17% during bulking... Arms: last time measured around 18.5"
penor = humongous... I am mentioning this ONLY because my CANADIANS pugboy and his bf tomato211222 have asked on multiple occassions.
No worries... <3 🍻
Another thing to note is that being big and strong, whether getting huge arms or in general, does not happen overnight - sure you understand this. You'd have to go and train for a long period of time. But, don't QUIT when you don't feel like exercising - these phases will arise along the way without any doubt. Instead, simply lower the intensity and perform lighter session/s. Do them even if it takes months to break out. I'm saying this because those big dudes you've seen in the gym or on the streets have most likely been lifting for a very long time - keep that in mind.
Also, like I indicated regarding your eating habits, consume natural foods with a decent mix of nutrients in your meals, and get into the habit of constant eating - don't worry too much if you skip, but try not to interrupt. And forget about any protein powder or 5 meal a day nonsense --> this has been taken out of context from professionals a long time ago ... Yes, there are times when you need uninterrupted flow of protein in your body, putting you into 5 meals regimen but it only applies to a way above - advance level athletes who are pros in bodybuilding or say, serious powerlifters who go through prep schedule <--- those kids are juicing😉
Now, I could have explained the exact concept underlying pro athletes overall nutrition intake's necessity +... , but that would have taken us well beyond the scope of our conversation. Seriously, just eat normal food and train hard. And don't forget that Natty physique also have limitation - those dudes on YouTube claiming to be NATTY are a bunch of pathetic FRAUDS making $$$ <-- trust me and don't chase the impossible😉
Ab's not showing? Either you're not actually eating under your caloric maintenance or you just have very stubborn fat deposition genetics.
Protein intake? It's generally pretty overstated, you can go half bodyweight(in lbs) in grams or 3/4 bodyweight in grams and it's very ideal. I've never liked protein powder because it bloated the fuck out of me.
Swimming is a very slow twitch form of exercise. Building muscle is done by creating microtears in your muscles and proper resistance training like weightlifting is much more suited than swimming, which would mostly fatigue your muscles.
I think you should calculate your calorie maintenance level online based on height and weight, calc your diet calories in/out, and go whichever direction suits your goals
Sure, you can even use the guide on this one that's built in the results page after you punch in your numbers:
https://www.calculator.net/calorie-calculator.html
My biggest advice I'd also give to someone is to also not be obsessed with weighing yourself. Don't weigh yourself too often or you're just fucking yourself up psychologically since weight can vary broadly by random water retention variances. If you're eating close to these recommended numbers you should be fine, and maybe adjust if you feel like it. The variances of metabolism is also widely overstated and it varies for like 300 calories at most. If you're counting decently enough and don't have the results you want after a bit, drop the calories a bit lower.
You need more protein. Best veg options are nuts and lentils. If you want to gain weight (even if you want to lose fat, and only gain muscle), calorie deficit isn't the way. Use Google. Read this: https://thefitness.wiki/improving-your-diet/
My friend if you are in calority deficit you're literally just cutting forever.
To gain muscle you gotta put in and then get out the fat. Eat 1.5g-2g of protein and get a little bulk.
You will notice that you will get bigger and you're muscles will show more, then after getting what you want, yes train Abs its Just like any other muscle, then you can CUT and be happy.
thats crazy less amount of protein
diet usually is not the problem if you're working out. like for example if you consume 5000 cal/d then you should also burn 2500 cal/d
since you're doing weight lifting trying to build muscle not cardio diet. much more protein is actually better to build the fundamentals.
the good tips i usually use: eat 5 times a day but all light meals with calculated amount of cal (fruit snacking included if you like it) rather than just follow the daily 3 meals per day
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