Should I continue to control my calorie deficit now, lose fat or gain muscle?

First of all, your description of the problem is a bit too brief, I don't know what your height, weight, and physical fitness are, so I can only rely on my own guessing, just according to a normal person. Many people think that they will gain weight if they consume carbohydrates, which is a very common misunderstanding, and the root cause of gaining weight is that the intake is greater than the consumption, and the intake of carbohydrates has nothing to do with (of course, food quality is also important). Final Advice on Nutrition:

Protein intake per kilogram of body weight (this range is large enough), fat intake can be arranged according to one's preference, which can account for 20-30% of total energy (higher is fine, but it will limit carbohydrate intake), and the rest of the calories are allocated to carbohydrates.

First of all, it is almost inevitable that there will be an increase in body fat percentage during the bulking period. However, the amount of body fat gain we can control, and it depends on the size of our caloric surplus.

I don't know what your training level is, if you are a beginner, you don't have to worry too much about fat gain, and for beginners who are just starting to do strength training, it is very normal for body composition to be restructured, that is, to gain muscle and lose fat at the same time. Judging from your data, it should be on the lean side, so building muscle is your goal, so you need to have a daily calorie surplus to provide energy for building muscle. What is this calorie deficit?

This varies from person to person, but generally speaking, the recommended intake of 18-20 kcal per pound is calculated at the level of the average person (140 pounds), which should be 2520-2800 kcal. Of course, this is just a simple calculation on paper and pen, and it is up to your body to adjust how to ingest.

Because it is not clear what your weight and height are, you can only make some objective judgments. It is recommended to gain about 1-2 pounds per month. If you're gaining weight too fast, reduce your intake accordinglyIf you don't move much in weight, increase your intake accordingly for a long time.

It is best to monitor your weight at the same time every day and weigh it in the same state (it is generally recommended to weigh yourself after getting up in the morning and going to the toilet), and then take the average value of the week;Or weigh yourself on a fixed day a week, once a week, and look at the general trend. You know, weight fluctuations are very large, affected by many factors, so I won't talk about it in detail here.

I think you should lose fat first, which can make it easier to gain muscle and make the body more perfect, which is a gradual step.

You should lose fat first, and you can gain muscle when you lose almost all of your fat, so that you can get fit faster and better.

According to the general steps, you should still lose fat, which can also lay the foundation for subsequent fitness.

Fat loss and muscle gain should be done at the same time, and it will be more effective to convert fat into muscle through training when losing fat.

I think you should still lose fat first, I think fat loss is the most important step to promote good health.

That's mainly depending on where you go, if you still have a lot of fat in your body, then you should continue to lose fat.

You don't know what you look like when you say that, it's best to go to the gym and ask a professional.

It can be done at the same time, and then this is more conducive to shaping, and the figure will become more and more beautiful.

The calorie deficit for fat loss is set to be the most reasonable.

Calorie deficit meaning: You burn more calories throughout the day than you eat throughout the day.

Assuming that the basal metabolism is 1500, if you sit and rarely exercise almost the whole time of work, then your calorie consumption throughout the day is about, the recommended calorie deficit for fat loss is between 300-500 kcal, 300 for small cardinal, 500 for large base, if you are small for small cardinal, then you should eat large calories all day.

Exercise Metabolism Calculations:Total daily metabolism 500 1000 calories that should be consumed during the fat loss period.

If you are slightly overweight or in good shape, just want to brush fat lightly to advance, the total consumption minus 300 500 is more appropriate, if you are more obese and more serious, 700 900 is more suitable, remember to subtract up to 1000 at most, otherwise people can't eat it, and it is easy to destroy metabolism.

The calorie deficit is the difference between the calories consumed and the calories consumed by the body throughout the day.

For example, if the calories consumed in a day is 2000cal and the calories consumed are 1500cal, the calories consumed minus the calories intake are equal to 500cal, and the 500cal is the calorie gap. **It is to create a calorie gap, so that the calories consumed are higher than the calories intake, and the energy supply substances in the body are promoted to supplement the gap, so as to consume the energy supply substances in the body and achieve the purpose of reducing weight.

Normal caloric expenditure includes four modes: basal metabolism, daily activities, exercise and the caloric effect of food, and basal metabolism refers to the caloric expenditure in a day to maintain the minimum energy requirement of life; Daily activities refer to daily non-physical forms of consumption, such as walking, thinking, climbing stairs, etc.; Exercise refers to the consumption of a certain form of exercise consciously carried out every day, such as resistance exercise, aerobic exercise, etc.; The caloric effect of food refers to the amount of calories expended in the process of consuming food. Basal metabolism, daily activities, and the caloric effects of food are usually less altered, and caloric expenditure can generally only be increased through exercise.

Summary. 1.As the weight decreased, the base generation also declined.

2.You don't have enough protein, you don't exercise to build muscle, and the calorie deficit is losing muscle.

Muscle in the body burns three times as many calories as fat by the same weight.

Increase protein intake and increase muscle-building exercise.

Why don't you lose weight if you exercise if you have a calorie deficit, and how can you lose weight?

1.With the weight loss, the base generation also dropped by 2You don't have enough protein, you don't exercise to meet the standard of muscle gain, and the previous calorie deficit is the loss of muscle.

How to calculate how much protein I need, I use keep to calculate calories every time, my female 163cm 134 pounds, more than 1200 punches a day, exercise 200-300 kcal, and there is no change in weight <>

Ask about custom messages].

For example: my weight is 100kg, 100*24=2400 basal metabolism calculation method has a direct relationship with the fat content of the body 10-14% for men > 14-18% for women Multiplied by 14-20% for men &8-28% for women Multiplied by 20-28% for men & 28-38% for women Multiplied by 28 or more for men > 38 or more for women Multiplied for example: my fat content is 18, and my basal metabolism is 2400 * different lives. The calories consumed by the way of working are also different1. Ordinary office people Basal metabolism * General fitness people Basal metabolism * Special athletes Basal metabolism * For example, I am 100kg, basal metabolism is 2280*, this value is the calorie I need in a day 15:

15:50 Calories contained in the three major nutrients Protein = 4 calories per gram Carbohydrates = 4 calories per gram Fat = 9 calories per gram Calculation method of protein requirement 1. Determine the total weight of the lean body mass - total body weight * body mass content For example: 100-100 * 18% = 82kg * 2

In addition to this control, it is also necessary to control your emotions and maintain a good mood.

Okay, thank you, my waist and leg circumference have decreased when I exercised before, but my weight still hasn't changed, how can I <> this

Don't don't eat limb friends for the sake of **, a lot of people who don't eat are very harmful to the body, and they are not used for limb acacia, and don't take **medicine, a lot of **medicine is a little down, but ** will go up more. Be scientific and don't eat supper at night.

In the previous article, we looked at how to calculate to create your own heat deficit to implement the plan. After you understand the basic calorie knowledge, let's take a look at how to set the three major nutritional elements on this basis, that is, the fat loss method (2): the advanced version of the calorie deficit fat reduction method, to further ensure that everyone has a healthier eating habits.

There are two main methods for delineating the three nutrients: the weight method and the proportional method.

Knowledge supplement: 1g of protein is about 4kcal in calories

1g of protein has about 4kcal in calories

1g of fat has about 9kcal in calories

a. Body weight method.

First, the principle of methodology.

Determine the three major nutrients according to your own body weight (lean body mass will be more accurate for body weight).

Second, the implementation of the method.

1.Determine your target calorie value by using the calorie deficit fat reduction method.

For example, if I set the heat gap to 500kcal, the target caloric value is e=2407-500 1900kcal

2.Determine protein and fat requirements. The protein requirement is in the kilogram of body weight for the average person, while the fat requirement is in the kilogram of body weight according to their own needs).

For example, if I weigh 70kg, the protein and fat are calculated at 1g per kilogram of body weight, and the protein requirement is 70g, and the fat requirement is also 70g

3.Determine carbohydrate requirements. Carbohydrate calories are obtained from the target caloric value and protein and fat requirements, which are converted to carbohydrate requirements.

For example, if the protein and fat requirements are 70g, the calories produced are 280kcal and 630kcal respectively, and the carbohydrate calories are 1900-280-630=990kal, and the carbohydrate requirement is 990 4 250g

Three lines of slow landing, precautions.

1. The demand for protein and fat per kilogram varies from person to person and cannot be copied.

2. The fat content cannot be 0

3. Don't rush to lose fat, adjust the proportions in real time according to weight and body shape changes.

4. Evaluation Determine the requirements of the three major nutrients - the control of protein and fat in the weight method is more flexible, has wide applicability, and ensures the effective intake of the three major nutrients, but the implementation is more complicated.

**What is a reasonable daily calorie deficit during this period?

Your daily caloric intake should not be lower than your body's basal metabolism.

The basal metabolic value accounts for about 65%-70% of the body's total metabolism, and the daily caloric intake reduction cannot exceed 30%.

If your previous calorie intake was 2,000 kcal per day, then if you want to lose weight, you can reduce your calorie intake to around 1,500-1,600 kcal.

To determine the daily calorie intake, you also need to distribute nutrients in a balanced manner, especially the three essential nutrients for the body, protein, carbohydrates and fat. Generally speaking, the ratio of carbohydrates, protein, and fat intake during the period is 5:3:

2, or 4:3:2 is preferred.

Carbohydrates can provide sufficient power for the body's operation and metabolism, and the lack of carbohydrate intake will make the brain sluggish, nutritional disorders, muscle breakdown, metabolic disorders and other phenomena.

Excessive carbohydrates are easy to promote fat. Carbohydrates.

It also belongs to the sugar group and is a simple sugar when decomposed.

With disaccharides, it will increase the body's glycemic index, and the rise in blood sugar will promote insulin.

, insulin promotes fat synthesis.