When i weighed myself on my roommates scale (digital) it said I was 192 and then when I got weighed at the Dr’s it said I weighed 163 lbs. I am so messed up right now.
So my new stats are:
@ 14% BF!!! I want to get to >10%
I don’t know what to do, I don’t have much definition in my stomach and chest. Now that I know what I really weigh, I really need to focus on gaining lean muscle. What should my diet look like, I have trouble putting on muscle, so should I go moderate carbs? It’s like starting all over again, im very stressed out about this haha…
I am going to weigh myself again at the gym today and see what that scale says[/quote]
Stick to the scales at the Doc’s. you shouldnt weigh too often as it is how you look that should guide you. Take girth measurements or learn to use BF calipers.
BTW… EVERYONE has trouble putting on muscle, it is a long, slow, frustrating process.
Eat low fat, bust your arse in the gym for at least 4 hours every 6 days and that doesnt include cardio which you need to do.
Avoid fried, fatty, baked foods and candy and sweets. Workout hard, choose a simple plan and dont get confused when something you read conflicts it. Stick to it for 3 months, constantly increasing the weights and reps, and changing hand positions/foot positions every 4 weeks.
Eat 160 - 180 grams of protein, go for 2500kcal total and reduce by 500kcal the first week then 100-200 kcal per 3-4days after that if you do not lose any fat on the scale or caliper.
Were you happy at that composition when you thought you were 200lbs? But at 165lbs it isnt acceptable? Hm… get to work fat lad.