I meant macronutrients in the second paragraph.Fat doesn't turn into muscle. Fat is fat, muscle is muscle, they're separate things.
In order to lose fat you need to eat in a caloric deficit, search up caloric deficit calculator and put in your height weight age etc and it'll give you all the data you need.
Once you have your daily caloric intake figured out, you need to tweak your micronutrients to fit your goals.
Let's say hypothetically you eat 2500 calories per day but want more muscle mass, you need to eat about 0.8 grams of protein per pound of body weight.
So if you weigh 200 pounds for example you'd eat 184 grams of protein, through chicken, beef, eggs, protein powder, yogurt, etc.
So basically just eat in a calorie deficit with a high protein diet. Your diet doesn't need to be all protein, of course get other macronutrients in there, but still get the recommended 0.8g/1lb.
Good luck saaxib. Inshallah you'll reach your fitness goals.
Go on a cut. but manage your calories so go on a smaller deficit if you want to have more muscle when you lose fat or go on a larger one if you want to lose lots of fat but not have as much muscle.Have kitted out a home gym in the shed and ready to get to work, have been playing basketball more regular too but time to start lifting now I guess, curious what I could do and how long it could take to have a respectable lean body with this weight
I'm 6ft 2. At my heaviest I was 240. Rn I'm currently at 175.Have kitted out a home gym in the shed and ready to get to work, have been playing basketball more regular too but time to start lifting now I guess, curious what I could do and how long it could take to have a respectable lean body with this weight
I'm 6'1 and 205, tryna cut down to 180I'm 6ft 2. At my heaviest I was 240. Rn I'm currently at 175.
My goal is to get to about 200lbs by bulking.
180-200 is a good range for guys our size.
I'm trying to be built like an NFL/rugby player.I'm 6'1 and 205, tryna cut down to 180