So I finally am motivated to workout at the gym but due to my

Do you have a fridge/freezer at home? If so buy an insulated lunch bag and some refreezable ice packs, I used to work 12s and my lunch was 9 hours in, and my food would still be cold.

If you're losing weight then you're on a caloric deficit, regardless of what junk shit you're eating. As such what ever your macros are it's irrelevant because you can not seriously gain muscle on a deficit.

With that in mind what you need to do is
>eat more calories
>eat more protein

If you're say 180 lbs you should eat 180 grams of protein a day. Some argue more but just hitting the right number should be enough. Get some whey protein and compensate however much protein you're lacking with that.

If you're still at a small caloric deficit but hitting your protein mark regardless then you will at the very least maintain the muscle mass you have. Maybe even gain some muscle. You'll basically be cutting with minimum muscle loss.

Yeah I have a fridge at home. But is it really ok to freeze food that long? I'm tired of eating Mac everyday.

>>39621950
The cold from the ice stays in the insulated container, it's basically a portable mini fridge. Just make sure it's zipped up tight.

>>39621948
That explains why I'm not gaining muscles much.
During my fire fighting training, I literally starved for 4-5 months. Lost 15-20 kg and my body got fucked up. I lost lots of muscles but mostly fats. After that experience, it's been already 4 months and I still haven't fully recovered.
I will take your advice. Thanks.

>>39621968
That sounds so painful.

De nada, have fun getting SHREDDED

>>39621963
Oh that's smart. Thanks mate.

>>39621968
Have this, friendo, courtesy of the sticky, which should be read.

http://scoobysworkshop.com/calorie-calculator/

>>39621921
Have you ever heard of meal prep? This board sees those chicken/rice/broccoli threads often. Also, you can make bulk beans and they freeze fine. Try overnight oats in the morning. Good luck, anon

>>39621948
That's something I don't understand. Not OP btw.
Why is it necessary to eat a caloric surplus to gain muscle? Aren't calories only needed for giving you the energy to lift? Isn't protein what defines muscle growth?

>>39622465
The body still uses protein for energy