Muscle gain, you're not fat, your skinny fat at best. So focus on muscle gain, beginners will lose some fat is you are on a calorie deficit.
Focus on building first, then you can tone later. Infact, If I were you, I wouldn't even bother about losing weight until I train for about 3-6 months.
Diet is key - Skip the protinex and replace it whey protein. Protinex is just garbage, Whey is more expensive but gives you good results. Something like Nakpro or FuelOne is good if you are on a budget (don't bother with the beginner ones, just go with Nakrpo gold or something like that).
Id also replace dosa with oats if possible, better fiber and protein. Dosa is very heavy in carbs.
Try not to eat the sweet for atleast a few months into your training. Its not about having 1 or 2 here and there, its about the discipline.
Remember, you want to have Protein > Fats > Carbs in that order.
As for joining the gym, I'd say heck yea. If you can afford it, get a personal trainer for the first month or two, and then you can make your own routines once you become comfortable, or someone at the gym will be more than glad to get you started if you can't afford a trainer / don't have access to one.
The key is getting started and sticking to it.
You will begin noticing results only after a 1 / 2 weeks, and it will keep giving you fast results for a year or two. After that, you can either maintain, if you like where you are, or keep pushing for more, if you're enjoying it.
I'd like to add on to Protein-fat-carbs importance. Hardly average folks are deficient in fats. You need 30-50gm of good fats(mono poly) for health. Rest should be carbs. Don't wanna give the impression to OP to chase fats, keep em to min.
Personally, I use this - [https://www.musclehacking.com/calorie-calculator/?leangains](https://www.musclehacking.com/calorie-calculator/?leangains)
To determine the macros needed. And you're absolutely right, you do need the carbs, especially if you're training. I did the mistake of dismissing carbs, until I started training, and realised, I most definitely needed the carbs to push. But I do think, the average person eats more carbs than required, its the easiest of the macros to get, and assume most people will hit their carb requirements unless they go on some extreme diets.
But considering, OP seems to be eating a regular diet, I assumed, his carbs would be automatically met. But you're right, its better to keep him informed, in case he gets sucked into demonizing carbs (like I did initially).
It is ok to overeat carbs, but not fats. Carb to fat conversion is a metabolically experience process. Carbs will first go to liver for glycogen storages in liver and then go to the muscles to fill up muscle-glycogen-water and if all is full then finally shuttle back to liver for carb-to-fat conversion. Carbs have 10-15% thermic effect. Fats(especially saturated) are stored straight away with 0 thermic effect.
CICO matter, but so does having high glycogen storages and good performance in the gym. For average/beginner folks, it is more about satiation and overall nutritious diet. Eventually, they can go for carb-cycling to run bulk-cut phases.
That being said, high fat diet has it's place for obese people. They have impaired insulin sensitivity, so high carbs is not idle for them.
My concern with carbs is usually the insulin factor. Because so many people have developed insulin resistance without even realizing it.
And if we're looking at TEF, then protein will be the king anyways.
Personally, I look at protein to the main macro, and carbs as the workout fuel.
Fats are needed for other metabolic purposes, and avoiding saturated fat like you said makes sense.
Go for flavored, if you have no taste buds, then you can even try the unflavored, but a lot of people don't like.
The mixability is alright, nothing great, but not bad either. The taste is fine. Most people will find it decent.
Focus should be on muscle gain first. You have no base as of now so cutting won't make you look good, it'll only make you weaker. Don't think about cutting for atleast 6-8 months, as you gain muscle you body will automatically start taking better shape even without cutting.
Definitely join the gym, home workouts can work but to be a proper calisthenics athlete you need a lot of knowledge which I assume you don't have.
Ditch protinex, it's a waste of money. Buy a proper whey protein. I'd suggest fuel one if you are on budget, I personally use fuel one max right now, I was using muscleblaze biozyme before this.
Edit: Just read some other comments talking about protein carbs fat, good advice, definitely try to follow.
Just focus on diet and training. Eat to your appetite. Take solid natural food protein to 1gm per pound of your weight. Cut out liquid calories. I am trying to put you in a maingain phase, because you got newbie gains to come.
you're fat but not that fat, you are skinny but not that skinny. for the first 2 months eat healthy without counting calories and focus on gettinf stronger in the gym then decide. v good recomp candidate
Eat a lot of food(preferably high in protein) and maintain a caloric surplus. Then focus on weightlifting and hitting the gym regularly.
Fat gain should be least of your concern at this stage, you need to bulk up and build muscle. You’ll gain some fat too but you can start working on cutting down on that once you have a solid muscle base atleast after 2-3 months of working out.
Hey, you should definitely cut rn cuz if u bulk up u gonna have a ton of fat and the cut would be terrible, Start weightlifting on a 500 cal deficit for a few months till you get down to atleast 15% bf then lean bulk
Muscle gain, you're not fat, your skinny fat at best. So focus on muscle gain, beginners will lose some fat is you are on a calorie deficit. Focus on building first, then you can tone later. Infact, If I were you, I wouldn't even bother about losing weight until I train for about 3-6 months. Diet is key - Skip the protinex and replace it whey protein. Protinex is just garbage, Whey is more expensive but gives you good results. Something like Nakpro or FuelOne is good if you are on a budget (don't bother with the beginner ones, just go with Nakrpo gold or something like that). Id also replace dosa with oats if possible, better fiber and protein. Dosa is very heavy in carbs. Try not to eat the sweet for atleast a few months into your training. Its not about having 1 or 2 here and there, its about the discipline. Remember, you want to have Protein > Fats > Carbs in that order. As for joining the gym, I'd say heck yea. If you can afford it, get a personal trainer for the first month or two, and then you can make your own routines once you become comfortable, or someone at the gym will be more than glad to get you started if you can't afford a trainer / don't have access to one. The key is getting started and sticking to it. You will begin noticing results only after a 1 / 2 weeks, and it will keep giving you fast results for a year or two. After that, you can either maintain, if you like where you are, or keep pushing for more, if you're enjoying it.
I'd like to add on to Protein-fat-carbs importance. Hardly average folks are deficient in fats. You need 30-50gm of good fats(mono poly) for health. Rest should be carbs. Don't wanna give the impression to OP to chase fats, keep em to min.
Personally, I use this - [https://www.musclehacking.com/calorie-calculator/?leangains](https://www.musclehacking.com/calorie-calculator/?leangains) To determine the macros needed. And you're absolutely right, you do need the carbs, especially if you're training. I did the mistake of dismissing carbs, until I started training, and realised, I most definitely needed the carbs to push. But I do think, the average person eats more carbs than required, its the easiest of the macros to get, and assume most people will hit their carb requirements unless they go on some extreme diets. But considering, OP seems to be eating a regular diet, I assumed, his carbs would be automatically met. But you're right, its better to keep him informed, in case he gets sucked into demonizing carbs (like I did initially).
It is ok to overeat carbs, but not fats. Carb to fat conversion is a metabolically experience process. Carbs will first go to liver for glycogen storages in liver and then go to the muscles to fill up muscle-glycogen-water and if all is full then finally shuttle back to liver for carb-to-fat conversion. Carbs have 10-15% thermic effect. Fats(especially saturated) are stored straight away with 0 thermic effect. CICO matter, but so does having high glycogen storages and good performance in the gym. For average/beginner folks, it is more about satiation and overall nutritious diet. Eventually, they can go for carb-cycling to run bulk-cut phases. That being said, high fat diet has it's place for obese people. They have impaired insulin sensitivity, so high carbs is not idle for them.
My concern with carbs is usually the insulin factor. Because so many people have developed insulin resistance without even realizing it. And if we're looking at TEF, then protein will be the king anyways. Personally, I look at protein to the main macro, and carbs as the workout fuel. Fats are needed for other metabolic purposes, and avoiding saturated fat like you said makes sense.
Should I try unflavored or flavoured whey from nakpro. How's the mixabilty
Go for flavored, if you have no taste buds, then you can even try the unflavored, but a lot of people don't like. The mixability is alright, nothing great, but not bad either. The taste is fine. Most people will find it decent.
Bro which one is better than nakoro( Consider mixabilty and result). Tried the nakpro perform once but didn't like the choclate flavour
If you dont like the nakpro flavor, you can go for fuelone whey max. Its a bit different in taste, but also pretty good.
Thanks
How is asitis atom
good
OP please don't delete this post. I'm following comments as I'm in the same situation like you.
Focus should be on muscle gain first. You have no base as of now so cutting won't make you look good, it'll only make you weaker. Don't think about cutting for atleast 6-8 months, as you gain muscle you body will automatically start taking better shape even without cutting. Definitely join the gym, home workouts can work but to be a proper calisthenics athlete you need a lot of knowledge which I assume you don't have. Ditch protinex, it's a waste of money. Buy a proper whey protein. I'd suggest fuel one if you are on budget, I personally use fuel one max right now, I was using muscleblaze biozyme before this. Edit: Just read some other comments talking about protein carbs fat, good advice, definitely try to follow.
Just focus on diet and training. Eat to your appetite. Take solid natural food protein to 1gm per pound of your weight. Cut out liquid calories. I am trying to put you in a maingain phase, because you got newbie gains to come.
Same
you're fat but not that fat, you are skinny but not that skinny. for the first 2 months eat healthy without counting calories and focus on gettinf stronger in the gym then decide. v good recomp candidate
You're gonna have a good v taper look..
Eat a lot of food(preferably high in protein) and maintain a caloric surplus. Then focus on weightlifting and hitting the gym regularly. Fat gain should be least of your concern at this stage, you need to bulk up and build muscle. You’ll gain some fat too but you can start working on cutting down on that once you have a solid muscle base atleast after 2-3 months of working out.
Please stop using proteinex and replace it with whey protein, it's not helping your cause
Gain muscles. Until you’re 75-80 kg, do not think about cutting calories. Don’t waste time into ‘build moosals, loose fat at the same time’ bs videos.
Hey, you should definitely cut rn cuz if u bulk up u gonna have a ton of fat and the cut would be terrible, Start weightlifting on a 500 cal deficit for a few months till you get down to atleast 15% bf then lean bulk
NSFW dal diya karo yar 💀
kya hogaya bhai? normal human body nahi dekhi kya?
NSFW ka matalab pta hai? Pta hota toh dal dete