terramogger
It's all your fault
Building a good physique in terms of how to actually do it isn't complex, it's difficult but not complex in the same way that running marathon is not insanely complex it is just difficult to do.1) The most important thing for building a good physique is diet all the hours in the gym mean fuck all if you aren't consuming enough protein to repair the torn muscle tissue. you want to have between 0.7-1g of protein per a pound of your IDEAL bodyweight. The reason I say ideal is because if you are currently 300 pounds it doesn't mean you need to eat 300g of protein a day to prevent muscle atrophy but if your ideal weight is 200 pounds then it's reasonable to have between 140g-200g of protein while losing weight and while on a cut you actually want to have more protein than you would on a bulk as your more susceptible to breaking down and losing muscle tissue.
Then outside of protein you also want to be eating high carbs because a lot of copemaxxers will tell you the raw meat diet is optimal and sure you can build muscle on it but our bodies are more efficient at breaking down carbs for glucose than they are breaking down fats and converting them to glucose in the process of gluconeogenesis. It's more of an emergency system than the favoured one.
The vast majority of keto copers are able to do keto diets because they live very sedentary lifestyles if you have an active lifestyle due to things such as sports or you consistently hit the gym keto will leave you incredibly low energy and you won't be able to go as hard in the gym which will obviously reduce the progress you can make so carbs should be your main source of energy.For fats you just want a healthy amount of fats for good hormonal function. Around 0.3g per a pound so ur test doesn't tank.For Cutting and Bulking you need to be at a caloric deficit or caloric surplus.
If you aren't losing weight on 1200 calories it's cause you're not eating 1200 calories. It's the law of thermodynamics it's impossible to gain or maintain weight over a long period of time in a caloric deficit, there may be fluctuations but that's due to things such as water. So for a deficit you want to be at a 500+ calorie deficit with the rule of 0.7-1g of protein to prevent muscle atrophy and carbs as your main source of fuel so you can push yourself more in the gym.
Honestly slower cuts are better because on your less likely to lose muscle because you're spreading your weight loss over a longer period of time and you're less likely to experience loose skin becaue your skin is elastic so will be able to adapt as you are losing the weight if you do it at a slow rate especially if you're young. I'd eat a 500 calorie deficit, keep in mind your weight loss will slow because as you get smaller your BMR will decrease and if it stays stagnant just reduce by another 200 and keep doing so or an easy fix is to simply walk. Walking is incredibly easy and just a dedicated 2 hour walk a day will burn more active calories than jogging for an hour while being significantly easier on the body to do and easier on the joints so less chance of injury.
For bulking in order to to gain as much muscle as possible while reducing fat gain you want to do what's called a lean bulk which is a caloric surplus of 200-300 calories because going into to a severe caloric surplus will just lead to excess fat gain which will mean more weight to lose and the more weight you have to lose the higher the chance of muscle loss and it also reduces the amount of time you're in the anabolically best position to pack on size which is in a caloric surplus cause if you lean bulk correctly you can do it for months before needing to cut. Again eating enough protein 0.7-1g per a pound of bodyweight to repair torn muscle tissue. And then you lean bulk and cut in cycles of 10-15% bf. There is no accurate way to measure bodyfat i'd say the best way is to find images of certain bf's and compare your own physique.
Then outside of protein you also want to be eating high carbs because a lot of copemaxxers will tell you the raw meat diet is optimal and sure you can build muscle on it but our bodies are more efficient at breaking down carbs for glucose than they are breaking down fats and converting them to glucose in the process of gluconeogenesis. It's more of an emergency system than the favoured one.
The vast majority of keto copers are able to do keto diets because they live very sedentary lifestyles if you have an active lifestyle due to things such as sports or you consistently hit the gym keto will leave you incredibly low energy and you won't be able to go as hard in the gym which will obviously reduce the progress you can make so carbs should be your main source of energy.For fats you just want a healthy amount of fats for good hormonal function. Around 0.3g per a pound so ur test doesn't tank.For Cutting and Bulking you need to be at a caloric deficit or caloric surplus.
If you aren't losing weight on 1200 calories it's cause you're not eating 1200 calories. It's the law of thermodynamics it's impossible to gain or maintain weight over a long period of time in a caloric deficit, there may be fluctuations but that's due to things such as water. So for a deficit you want to be at a 500+ calorie deficit with the rule of 0.7-1g of protein to prevent muscle atrophy and carbs as your main source of fuel so you can push yourself more in the gym.
Honestly slower cuts are better because on your less likely to lose muscle because you're spreading your weight loss over a longer period of time and you're less likely to experience loose skin becaue your skin is elastic so will be able to adapt as you are losing the weight if you do it at a slow rate especially if you're young. I'd eat a 500 calorie deficit, keep in mind your weight loss will slow because as you get smaller your BMR will decrease and if it stays stagnant just reduce by another 200 and keep doing so or an easy fix is to simply walk. Walking is incredibly easy and just a dedicated 2 hour walk a day will burn more active calories than jogging for an hour while being significantly easier on the body to do and easier on the joints so less chance of injury.
For bulking in order to to gain as much muscle as possible while reducing fat gain you want to do what's called a lean bulk which is a caloric surplus of 200-300 calories because going into to a severe caloric surplus will just lead to excess fat gain which will mean more weight to lose and the more weight you have to lose the higher the chance of muscle loss and it also reduces the amount of time you're in the anabolically best position to pack on size which is in a caloric surplus cause if you lean bulk correctly you can do it for months before needing to cut. Again eating enough protein 0.7-1g per a pound of bodyweight to repair torn muscle tissue. And then you lean bulk and cut in cycles of 10-15% bf. There is no accurate way to measure bodyfat i'd say the best way is to find images of certain bf's and compare your own physique.