So I am supposed to eat like I'm trying to get gain weight?
How do I find out my daily calorie intake?
kcal is calories right?
No, like me your different. The above posters though i love them never had to lose 150 lbs. Your body will not respond the same way to "eat to gain" types of systems. All that will happen is that you will gain muscle and that will be under two many layers of fat.
Congrats on your weight loss you must get around easier. This is what you do this is a sample workout.
Use machines for the first several months.
Do the compound machines.
leg press.
chest press.
lat pulls and rowing machines.
Ab work on the Swiss Ball this brings your core into work as well. Warm up with these. A lot of guys ignore the abs, this is bad medicine you can destablelize you entire body with a weak core. And when you start lifting heavy the core is then to weak to handle the load.
3-4 sets of each.
All movement is not full range of motion, because you will be forbidden to lock elbows and knees. Think 3/4 motion.
Work all muscle groups only two days per week. If you stick to these execises you cover all uscle groups in one workout. to be succesful and frm up you got to emply as much muscle at the same time as possible. A Monday/Thursday schedule should be fine.
After which you want to graduate to free weight and work the same large muscle groups you did while you were using machines.
Cardio, too much and it spares fat, so a little cardio is best. For now you want a low impact program like walking getting to 70% of your maximum heart rate 3-4 days per week for 1/2 hour per session.
Lift relitively heavy for a max set of 8-10 reps. Use about 40-60% of your maximum lift capacity.
do not lock your elbows/kness, this puts your joints into work mode and takes your muscles out of the tension zone. You want to maximise the tension with your muscles.
Lift slow, slow going up slow coming down. 5-12 secons per rep.
Your diet, should be about 200 calories more than you are currently doing. You want to increase protein calories. You want to eat lean meats, fruits and vegetables and limit carbs to about 6-8 serving per day. In other words you want to limit your carbs not exclude them entirely. You should only eat whole grain carbs.
Avoid whey products that contain succrolose "Splendah" They will make you fat. You can find whey products at the health food store that is sweatened with stevia. Stevia wont make you fat. Avoid diet sodas, and all artificial sweateners they make you fat. Try to limit soy protein to less than 10% of your protein intake. Soy can shut your thyroid down shoiuld be avaided by dieters or those on a maintenance program.
More about diet. Dieting causes a spike in cortisol this causes plateus hence you stop losing weight. So you have to come under the cortisol radar and blow your food plan once a week to reset your metabolism and stop the cortisol build up. On this day you can eat all you want no limits.
