fat into muscle Topic

U1195359143 05/04/23
hi, i’m trying to turn my fat into muscle i’ve been going to the gym for a 1 month and a half now. any advice on what i should eat or just any advice for me in general please ;).

U1195357293 05/04/23
hello, not an expert but here is what i know :)

if you want to gain muscle and lose fat, it may take some time. to gain muscle and then lose fat you should go on a bulk (calorie surplus to increase muscle mass), as well as training your muscles and aiming for 4 x 6 - 10 per workout depending on your goals (4 sets of 6 - 10 reps works for me). after the bulk you should cut (lessen your calorie intake) to cut down excess fat or weight you don’t want that you gained during your bulk.

however, if you don’t want to go on a bulk you can just gain muscle and train hard at the gym like usual (i usually do my sets as 4 x 8) - as well also adding a lot of protein into your diet. make sure to give your muscles time to rest and drink a lot of water. come up with a workout schedule if that will help you and keep track of the amounts of sets and reps you do and the weight, so you know how you’ve improved and what to move on from at your next gym session.

it’s hard to lose fat and gain muscle at the same time from what i know. the best option would probably be to gain muscle first and then cut (reduce calories) if you already have excess fat you do not want. make sure to do this in a healthy way if you choose to cut, as you need nutrients and food to maintain your muscles and be healthy.

again, i’m not an expert but if you have any more questions just lmk :D

Dietician 05/04/23
Hi U1195359143,

It is great that you are trying to build muscle and decrease body fat. Are you also trying to lose weight? If so, I would follow the calorie level recommended by the app along with a high-protein approach to help you build muscle. Here are links to articles from our library to help you focus on a high-protein diet.

https://www.mynetdiary.com/high-protein-diet-library.html

https://www.mynetdiary.com/protein-needs-for-muscle-gain.html

https://www.mynetdiary.com/protein-powder-pros-and-cons.html

Hope you find the info useful! Brenda (MyNetDiary Dietitian)

U1193744961 05/04/23
I like dietitians advice. Protein and calories are both needed to build muscle. The app will help you regulate your calories. Sweat should be off balanced with water intake. I use Ensure to keep my protein level up. Concerning reps and frequency, your muscles need time to heal. There is a balance between workout and healing. Experiment!

fat into muscle