height 6ft 1 inch, weight 71 kgs. lost 25 kg in 6 months. i am maintaining it for lost 1 year or so. at 44 i run at an decent angle for 30 minutes and burn 600 calories on treadmill. problem is am unable to lift weights as i used to lift earlier when i used to eat carbohydrates and was more than 90 kg. i mean for muscle building exercises like bench press or wide angle chin ups i am able to do it but with lot of efforts.i am afraid of eating carbs and feel guilty if at all i consume some. i want to gain muscle but not at the cost of gaining belly. please suggest a diet chart. being in india i get basa fish(cat fish fillets), mutton and chicken. mutton and chicken we get in this part of the world is all grain fed which i don't want to eat but cant help, as there is no grass fed available.
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I'm at a similar height weight and activity as you. I failed to gain muscle mass until I started to eat 150-200 grams of carbs a day. You can still do this from paleo sources like fruit and vegetables and from safe starches like sweet potato. If I don't in fact eat a massive load of these things after workouts I will never gain anything at all.
I cannot tell if you are conflating "grains" with "carbs". Rest assured that there are a plethora of dense, starchy carbohydrates that are not grains - cassava, sweet potatoes, true yams, potatoes, taro, squashes and more.
Carbohydrates will absolutely help you gain mass if you are exercising regularly.
Ah..its diffucult to grasp but here is the truth calorie in - is not equal to- calorie out. Body is complex and doesn't follow laws ofthermodynamics applied on machines. Engineers are confused...
Stop running. A sprint once a week is enough. Brief n intense workout for abt 15 -30 min every other day is suggested. Where the heck people read about jogging and running, i dont know. Its harmful....
You sound like a bitch to me..get those esto levels checked nigga