Bulking or Cutting?

[Purohit ji]

What is maintenance calories? When I was weightlifting and eating a lot, I ate ~ 2,500 calories (chicken, rice, vegetables, lean beef, potatoes, protein shakes with milk, powder, yoghurt, oats, peanut butter, fruit). Now, I eat ~ 1,500 calories a day.

I have seen the strength-oriented guys just basically eating a lot of calories (>3,000) with a balanced blend of protein, carbs, and fat. Which diet is best?

Maintenance calorie is what you are eating right now before starting this exercise program. In which your weight is stable not increasing and not decreasing.
In your case its 1500calories as you said.

[wvwvw]

Boxing burns more calories than jogging or weight lifting, study finds
Sunday, July 09, 2017 by: Rhonda Johansson

A new health survey revealed that boxing is the best way to shed those unwanted pounds — more so than sex or even swimming. Boxing can potentially burn around 800 calories in an hour, whereas sex burns a measly 200 calories an hour for men and a sad 138 calories for women. These findings suggests that boxing is the most effective physical activity for weight loss.

http://www.naturalnews.com/2017-07-0...udy-finds.html

[Survivor]

5'10" and 155 is pretty thin. Why would you cut? Also, in the beginning you don't have to pick one or the other. You can recomp, ie cut fat and gain muscle at the same time by eating at maintenance calories.

This ^

[Óttar]

The little gym in my apartment complex only has weight machines. Today, I did shoulder presses, and some trapezous and deltoid presses. I think I should acquire free-weights, but I don't want to lug different sets around. Would a single pair of 25 lb dumbbells work for getting toned/bulked ?

[Taiguaitiaoghyrmmumin]

Just eat healthy, protein supplements and work out. You have a regular metabolism

[Linebacker]

You don't need to cut anything from 155lbs because you will disappear,that is already very low weight.

To remove that extra fat you say you have,you will need to cut away junk food from your diet and switch to clean meats(Chicken,lamb,veal) and green.

To build up muscle mass you will lift the heaviest weight possible with which you can do 3 reps.Doesn't matter if its biceps,the bench or back.3 reps with maximum weight,so that you can't do a 4th.

If you add some quality supplements to that mix the results will be faster.

[Óttar]

You don't need to cut anything from 155lbs because you will disappear,that is already very low weight.

To remove that extra fat you say you have,you will need to cut away junk food from your diet and switch to clean meats(Chicken,lamb,veal) and green.

To build up muscle mass you will lift the heaviest weight possible with which you can do 3 reps.Doesn't matter if its biceps,the bench or back.3 reps with maximum weight,so that you can't do a 4th.

If you add some quality supplements to that mix the results will be faster.

The little gym in my apartment complex only has machines. Should I buy a pair of 40lb dumbbells?

Which supps should I get?

[Lessenech]

The little gym in my apartment complex only has machines. Should I buy a pair of 40lb dumbbells?

Which supps should I get?

Standard stuff in bb that is suggested is zinc/mag and fish oil, maybe calcium if you have low dairy intake. I do the former but not the latter since eating a fair deal of fish already but probably should go for it anyway.

The other supplement I'm on is astaxanthin but that one is more related to overall well-being (best antioxidant out there).

I do recommend these extra things:

- Sunbathing when you can for D3, doing 30 mins every other day myself.
- Moving to more dry seeds for extra nutrients. I do Brazilliant nuts (highest source of selenium), flaxseed (excellent monunsat fat), and complement it with almonds.
- Eat liver paté and hard cheeses (say cheddar or parmesan) for K2. Good symbiosis with D3.

For shredding, on top of what Sven said regarding fast foods, I'd recommend really reducing your sugar intake (say good bye to fizzy pops for instance and mainstream ice cream) as much as you can the days you don't train. Do carbs in big amounts right after training, and the days you don't train try to mimic Keto diet.

[AL00]

Apart from supplements which are obviously very useful ,you should eat high protein and low calories food(chicken , tuna turkey beef ...)and avoid too many carbs, but you should eat a dish of pasta or better rice every day ( eat small quantities of food with a good protein intake and a good unsaturated fats ,such as peanuts it's also good). Your workouts should be both focused on strength and cardio , boxing as wvwvw said is a sport that includes both so is very good . Also weight lifting combined with boxing or cardio fitness is perfect

[Brás Garcia de Mascarenhas]

Working to fatigue with lighter weights gets you the same end result as lifting heavy like Linebacker suggested so if I were you I wouldn't invest a shit load of money on heavy dumbbells, weights and bars. You rather do three sets of 8 to 12 reps with good form or do just three reps with poor form\risk of injury with an heavy as fuck dumbbell?

Also real food is always the best option in detriment of supplements, most of them only give you a placebo effect or make you bloated anyway.