Hey everyone... I’m new to wanting to build my body and I have already lost 14lbs in three weeks and going to my local gym five days a week. But I want to start building the muscle but also stripping the fat, so to strip my current fat how many calories a

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Hey everyone… I’m new to wanting to build my body and I have already lost 14lbs in three weeks and going to my local gym five days a week. But I want to start building the muscle but also stripping the fat, so to strip my current fat how many calories a day should I be consuming? Currently I’m eating clean, drinking per-workouts, BCAA’s & Two protein shakes daily. I read that limiting myself to 500 calories a Day will help me but I just wanted to ask you experienced people  I really do appreciate your help!! Currently in 210lbs and 5ft 11inch in height and pictures taken this morning!
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Following. Im currently doing the same. But going 6 days a week. But drink 2 shakes a day but with 2 scoops. And taking pre work outs that focus on burning fat and help metabolism. Currently 230 and 6’3. Wanting to be between 190 and 200. I been hearing if you eat like you are bulking to get lean muscle you will lose your fat and buikd muscle at the same time.
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Hmmm.. usually i have 1 small to medium meal. Most of the time its no more than 400 calories. Than my two shakes. Thats all i get for intake. Its been working for weight loss almost a pound a day. ( i know not healthy at all..) i build muscle very slowly however.

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Jason, I was given this information on another fitness page from a personnel trainer so it may help you also
I would say for your goals specifically I would continue cutting until you are comfortable for your body fat and then begin to bulk. You cannot do both at the same time. Some people say you can, the problem with this is there is no scientific literature to back up the claim that natural athletes can both build muscle and lose fat effectively at the same time. The reason being, to lose weight you must be in a calorie deficit and muscle building is near impossible in this state.

You absolutely must start tracking your calories if you haven’t started. You can’t know if you’re in a consistent deficit or surplus otherwise.

Supplements are largely irrelevant. Ditch the BCAAs and spring for leucine powder. Leucine is the BCAA that contributes to muscle protein synthesis. 3g is generally enough to initiate this process. Limit yourself to one shake per day and get the rest of your calories and macros from food.

Stick to a classic bodybuilding program, or bodybuilding/powerlifting hybrid program. This will help you achieve maximum results based on your goals.

Macro breakdown is person dependent. I generally go for .75-1 gram of protein per pound of body weight per day in a muscle building phase. I prefer higher fat content in my diet but some people perform better with elevated carbohydrates. Find what works for you there, experiment a bit.

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On premium gold whey is whst i use. I get it from bodybuilding.com
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Keep doing what you are doing a great job!!  but 2-3 maybe 4 small meals through out the day egg/chicken/fish /brown rice / wholemeal pasta salad. And keep hydrated H2O very important
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