diet & calorie count help.

  1. diet & calorie count help.


    i cant get it right and im gaining weight. i wanna gain muscle and lose fat.

    can anyone help me out with some advice or a good diet to follow?

    what food and how many calories should i be taking.

    im

    male
    41
    232 lbs
    6'1"

    ive been doing the quantum body method as my workout.

    should i be doing this workout?

    help would be much appreciated.


  2. no idea as to what the quantum body method is but in general I am a fan of either full body workouts or upper body/ lower body splits and try and utilize as much compound lifts as possible. For calories start off with about 3500-4k calories and adjust from there. Your goal is to find you maintance point and from here you will adjust it down to wehere you are loosing about .5-1lb a week. Keto diets work best for me personally and I suggest them to everyone so I will say give that a shot.
    PESCIENCE.COM

    "The only good is knowledge and the only evil is ignorance." - Socrates
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  3. 3500 to 400 calories a day? thats just for three workout days a week? wow i was way off. thats probably why i was gaining weight.

    whats a maintenance point? is there a link that you can send me too for more info.

    is that WITHER FULL BODY WORKOUT? ill look it up.

  4. Quote Originally Posted by manosduras View Post
    3500 to 400 calories a day? thats just for three workout days a week? wow i was way off. thats probably why i was gaining weight.

    whats a maintenance point? is there a link that you can send me too for more info.

    is that WITHER FULL BODY WORKOUT? ill look it up.
    sorry that was a typo I meant to put either not wither sorry.

    As for maintance point this simply means you need to find a place where you are not loosing or gaining any weight, where you are maintaing you current physique
    PESCIENCE.COM

    "The only good is knowledge and the only evil is ignorance." - Socrates

  5. thanks again judo.

    so i should put in my stats and workout 3 days a week and just lower my maintenance weight slowly till i lose a pound a week?

    http://www.freedieting.com/tools/calorie_calculator.htm
  

  
 

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