Lone wrote Hey everyone hope you're all good!

Today I'm really needing the help of anyone who knows a lot about this kind of stuff

So basically I have started going back to the gym and would love to start building up some muscle again, I get that you need to get the right nutrients and all that but I am very clueless on what is right to eat etc, so there's a few things I would like to ask..

1. I am 5'10 almost 21 and weight 83.85kg (13.1 stone) do I need to loose weight before I start putting muscle on, despite being that heavy I'm actually not fat, I do not have a gut I'm just a broad lad.

2. Due to having literally no knowledge about following the correct diet I have no idea what I should be consuming so if there are any PT's / trusted sellers who have good knowledge about I'm willing to pay for a diet plan.

Thanks in advance guys

Yolo wrote

Lone wrote Hey everyone hope you're all good!

Today I'm really needing the help of anyone who knows a lot about this kind of stuff

So basically I have started going back to the gym and would love to start building up some muscle again, I get that you need to get the right nutrients and all that but I am very clueless on what is right to eat etc, so there's a few things I would like to ask..

1. I am 5'10 almost 21 and weight 83.85kg (13.1 stone) do I need to loose weight before I start putting muscle on, despite being that heavy I'm actually not fat, I do not have a gut I'm just a broad lad.

2. Due to having literally no knowledge about following the correct diet I have no idea what I should be consuming so if there are any PT's / trusted sellers who have good knowledge about I'm willing to pay for a diet plan.

Thanks in advance guys

while diet is important. the main thing is eating a lot of protein after workouts. I take flavorless creatine with a protein shake post workout. You do not need too lose fat before putting on muscle. As a matter of fact its easier to convert fat to muscle. Also the more muscle you have the more calories you passively burn due to mitochondria.

Lone wrote

Yolo wrote

Lone wrote Hey everyone hope you're all good!

Today I'm really needing the help of anyone who knows a lot about this kind of stuff

So basically I have started going back to the gym and would love to start building up some muscle again, I get that you need to get the right nutrients and all that but I am very clueless on what is right to eat etc, so there's a few things I would like to ask..

1. I am 5'10 almost 21 and weight 83.85kg (13.1 stone) do I need to loose weight before I start putting muscle on, despite being that heavy I'm actually not fat, I do not have a gut I'm just a broad lad.

2. Due to having literally no knowledge about following the correct diet I have no idea what I should be consuming so if there are any PT's / trusted sellers who have good knowledge about I'm willing to pay for a diet plan.

Thanks in advance guys

while diet is important. the main thing is eating a lot of protein after workouts. I take flavorless creatine with a protein shake post workout. You do not need too lose fat before putting on muscle. As a matter of fact its easier to convert fat to muscle. Also the more muscle you have the more calories you passively burn due to mitochondria.

I have just bought a bundle that contains a mass muscle tub BCAAs and creatine and also multi vits so I'll see how I get on with that thanks man

Lone wrote Hey everyone hope you're all good!

Today I'm really needing the help of anyone who knows a lot about this kind of stuff

So basically I have started going back to the gym and would love to start building up some muscle again, I get that you need to get the right nutrients and all that but I am very clueless on what is right to eat etc, so there's a few things I would like to ask..

1. I am 5'10 almost 21 and weight 83.85kg (13.1 stone) do I need to loose weight before I start putting muscle on, despite being that heavy I'm actually not fat, I do not have a gut I'm just a broad lad.

2. Due to having literally no knowledge about following the correct diet I have no idea what I should be consuming so if there are any PT's / trusted sellers who have good knowledge about I'm willing to pay for a diet plan.

Thanks in advance guys

Scizor wrote Looks like you already got some solid advice above but my best advice would be to clean up the diet, getting on a Starting Strength program that works for you, and incorporating some kind of cardio into at least 3 days worth of your program. For me I like switching up my cardio, because the thought of running 3km on a treadmill post workout every day makes me want to taste a shotgun. Some days I'll use the bike, some days treadmill, some days jump rope, etc.

Lots of people when they first start a program with a goal get really hyped up on all kinds of fancy diets and supplements, for example changing their entire diet to 3 sticks of celery and a protein shake per day, or eating nothing but red meat and pounding 3 mass shakes a day, etc, while taking every vitamin they can get their hands on. It's really easy to burn out quick this way, so smaller more subtle changes are the best in my opinion. Try and replace snacks with more healthy alternatives such as almonds, cheapo granola bars, fruits, etc. Rice and Pasta is probably 80% of what I eat during meals just because it's so cheap.

For diet change starters, track your caloric intake for a couple days, trying to keep it as consistent as possible, and write down everything that you eat. Getting a scale for my food in the kitchen was probably the best decision I ever made tbh. Write down or track everything that you eat or drink, a pad of paper and a pen works, or you can download one of the tons of apps available for this, whatever feels more comfortable for ya. Then after a couple days take a look at what you've tracked. Replacing most of your liquids with water is a great tip for anyone. Eating at a caloric deficit isn't great for the muscle gainz but will cut down weight and if you're transitioning from no workout at all, you'll still make some strength gains.

When beginning a fitness plan, In my opinion and from my experience, sticking to basic mainstream supplements such as Creatine and Whey (If your stomach is good with it, personally **** me up but whatever) are the best way to dip your toe in the water and avoid taking out a second house mortgage.