amazing
Hi. im 23 years old, 224 lbs, 28% BF 6'0. i have been going to the gym for a while now, but never too serious and very on and off. Now im really into it, training 4 days a week, 30 mins of cardio on weightlifting days 40 mins or basketball on non-weightlifting days, my goals are to lose as much BF as possible but also putting up as much muscle as posibble, probably get to 12% body fat while around weighing 200 lbs or do you think i should put in muscle for now without worriyng about losing weight?. I'm trying to eat 200+ gr. of protein daily while keeping the fat and carbs very low(probably 100g or so of carbs, cant the exactly amounts of fats but it aint much). I'm actually taking Optimun nutrition gold standard Protein shake which makes up like 40% of my protein intake(4 scoops a day). Here's the thing, i wanna know what should I be taking in order to reach my goals as fast as posibble and i want to know the priority of each supplument in case my budget doesnt allow me to take everything.
Note that i dont mind taking anything Prohormonal and stuff... lol.
First off, forget about 'prohormonal stuff'. Secondly a supplement you might benefit from greatly is BCAA's, a lot of people find these invaluable when cutting weight and trying to build muscle. Creatine and Fish Oil are also things you might want to think about, and not forgetting whey if you find it a difficult task getting in 200g protein through dietry sources. (Note: for BCAA's, whey and fish oil - the higher quality products will cost more and be from the well known supplement brands, you aren't going to get good quality fish oil for 5 dollars)
You also aren't going to get from 224lbs and 28% to 200lbs and 12%. It will be more like 170lbs and that's if you add some muscle mass. Adding muscle at the same time as losing fat is no easy task either. For starters you need to look at your diet, that's more important than any supplement.
You need to work out how many calories you need to intake:
The Harris Benedict equation is a calorie formula using the factors of height, weight, age, and sex to determine basal metabolic rate (BMR). This makes it more accurate than determining calorie needs based on total bodyweight alone. The only variable it does not take into consideration is lean body mass. Therefore, this equation will be very accurate in all but the extremely muscular (will underestimate caloric needs) and the extremely overfat (will overestimate caloric needs).
Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years)
Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years)
Note: 1 inch = 2.54 cm.
1 kilogram = 2.2 lbs.
Example:
You are female
You are 30 yrs old
You are 5' 6 " tall (167.6 cm)
You weigh 120 lbs. (54.5 kilos)
Your BMR = 655 + 523 + 302 - 141 = 1339 calories/day
Now that you know your BMR, you can calculate TDEE by multiplying your BMR by your activity multiplier from the chart below:
Activity Multiplier
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)
Example:
Your BMR is 1339 calories per day
Your activity level is moderately active (work out 3-4 times per week)
Your activity factor is 1.55
Your TDEE = 1.55 X 1339 = 2075 calories/day Subtract 500 from your TDEE total, and that's how much you should be eating to cut the weight you want to lose.
Eat cleanly, cut out things like soda and salad dressing.
And note: fat is not your enemy. As long as it's good fat. Nuts, Peanutbutter, cottage cheese, eggs etc etc.
As for your routine start a 3 day full body routine - look up 'starting strength'.
As for your cardio, look up 'HIIT' and read up on it.
With a good diet, a 3 day full body and HIIT 3-5 times a week you'll be set.
Remember supplements are just that, supplements. They supplement a diet.