Diet plan (men) calls for 200 grams of protein per day. This workout program will help you make progress towards your goals. Hey Ankit - a solid diet paired with consistency in the gym will get you to your goals. Appreciate it for this post, I am a big fan of this internet site would like to continue updated. Sun - run In order to lose fat, you must lose weight. Thurs - Am run ; PM - Chest / Triceps Losing weight requires you be in a caloric deficit, and building muscle requires caloric excess. I'm brand new to weightlifting and this is my first program. Hi im currently trying to lose a lot of stomach fat but gain weight in my lower body. I don't think we have a program that incorporates running and lifting like you describe. I'm hoping my bro-justments aren't totally disconnected from reality. THIS MY CURRENT PLAN AND QUESTIONS ARE AT THE BOTTOM. Andrei generally works on a split training schedule with variety in weight and repetitions. It combines weight training with 3 days of cardio, and 1 day of rest. I HAVE A GOOD UPPER BODY BUT I HAVE TOO MUCH OF BELLY FAT ANY WORKOUT FOR THAT. I tried to adjust accordingly. You do not have to eat any junk if you prefer. This workout and diet program will help you achieve those goals. It depends. lastly, Is there any good app (other than the myfitnesspal where one can make a proper meal plan for at least a week in advance for a diet plan like this?). Today it took almost 1 hrs for Upper A. My body fat is about 18to20%. I can see there is 40+ Based on that, you should be able to follow the diet plan above. Walking prevents type 2 diabetes. Why the descending reps on certain sets? please answer as quick as possible. Do you think your 12 weeks program will help me? Also, you are allowed up to 10% of your daily calories from dirty foods/junk foods. Hey Claire - you can follow the calories that are given. MON WED FRI 45min Cardio PLZ HELP ME ANY SUGGESTION From which foods would I receive that much protein? Get your macros right and this combined with cardio will work. This one is a great fit but my problem is timing. Thank you! My weight is 78kg. I am looking for a 6 day program where its 3 lifting and 3 cardio. This program is designed to get you in shape over the course of 12 weeks. 2)do you use the same weight for every set or should it increase? Hey Nathan - the diet plan you go for depends on your goals. My body fat is about 18 to 20%. However, I am currently starting to feel first harmful signs from being overweight and if I have clarification on this, it will help me greatly to stop doubting my actions thus stick to them. Hey Ethan - yes, you'll repeat these workouts ever week for 12 weeks. I usually crockpot chicken breast and then shred it with no seasoning. Each week switch dumbbell bench press with barbell bench and incline bench with incline dumbbell press. After week 6 it is recommended that you perform cardio using a 2 days on, 1-2 days off pattern. Learn how real people made their transformations! I am trying to lose fat from face, stomach and want some abs. That way you can attend family functions, or eat out with friends, and indulge a little more than normal. Or should I make the calculation from my BMR intake and make it 3047 + 300 cal a day? Hey Dean - your weights will be based on how you feel. Yes it will. You should be using a weight that you can move safely and with correct form for the given number of reps. I'm going ahead with this one. I have been trying to jump on this diet programme for at least 4 months now, but I always gave up after a week or two as I wasn't sure if I was doing the programme right. So can u please give some suggestion about what should I do? I am really confused. I weigh 190 pounds and stand at 5'8". Learn how real people made their transformations! Now that we have a concrete understanding of the workout program in all its features let’s take a look at the training program. Difficult if not impossible to lose fat and build muscle at the same time. I currently have serious issues with my weight and I'd be immensely grateful if you could find time to answer a few questions for me. For those looking for a more in-depth resource to teach them how to lose fat, we’ve created a FREE 5 day Fat Loss Email Course. The internet is chock-full of weight loss routines that promise a tighter butt, trim hips and strong, athletic legs. Thank you for taking the time to answer all the questions! Hey I'm 6ft 3" and 300 lbs with a BMR of 3318 CALORIES PER DAY and was wondering what is the best workout plan and eating schedule for the best results.THANK YOU. I've been training or in competitive sports my whole life. Weight will increase as the number of reps decrease. From there, you can figure out your macro needs using this article: https://www.muscleandstrength.com/articles/how-to-calculate-perfect-macros. That seems like a whole lot to do at one time, especially when it's that or only 15 minutes longer of LISS. Please advise. Following this diet plan, it says a guy of my age should eat approx. 3 low cal days (1200 -1300kcal) 3 medium (1400-1500kcal) and 1 high (1900kcal) this averages about 1500kcal/day. Thu (HIIT) Cal 2,075 C125g P225g F75g. The content of this field is kept private and will not be shown publicly. Hey Derock - it's best to follow the program as written. ( Same body part split) This option exists as a convenience, should you be battling a craving, or attending a social gathering where you would prefer to have a small snack. Workout Plan for Women’s Weight Loss. Use our BMR calculator to determine your daily caloric needs. Sat - Legs / Shoulders The follow changes are recommended: Protein intake should be a minimum of 180 grams per day. 1. This might sound like hype, but it's not. Just a few question as some of the exercises I don't have the equipment for. Swapping those days shouldn't be a problem. M&S writers is a collection of all the other writers that have published content on Muscle and Strength. But it’s all in your diet. Columbia, SC 29209 I never tried lifting before and I need a tiny bit of clarification here. I have terrible eating habits and don't really know what low/mod/high carb looks like or what a good meal plan might look like. One quick question, what rest period do you recommend in between sets? Fat intake should be approximately 20-30% of your daily calories. Thanks! When a weight becomes manageable using the given set and rep schemes, add weight to the bar. Since you're looking for a workout with weight training and cardio, this appears to be right up your alley! I’m trying to. Learn how to cook delicious healthy meals and snacks! I was curious that if doing so would counteract or hurt me...which now that I think about it, I can't see why it would as long as the work outs are done. Can i do this .,? I need to lose about 30 pounds and would like to get toned up in the process. This being said I've never cut weight tracking macros. A seated leg curl (pictured) involves pulling the weight down, bending the leg at the knee. Check out our expert guide on nutrition: https://www.muscleandstrength.com/expert-guides/workout-nutrition. Abs are more or less predetermined by genetics and visible through a lower body fat percentage. You can use low intensity early morning cardio or HIIT (high intensity interval training) in the evenings. My main goal is to lose furthur 6% body fat. TIME: COULD I CONTINUE THIS EATING PATTERN WHILE USING THIS WORKOUT? Hey Jessica - it's best to do cardio after your weight training. Hey Amir - Protein intake should be a minimum of 180 grams per day. Help me out .thank you. Great! Cut weight. I using a fairly well structured meal plan and intermittent fasting which is working quite well and i have had about 2% body fat and 4.5 kg loss over 6 weeks so the diet side seems to be ok. Muscle & Strength, LLC Over the next 12 weeks your goals and expectations are: Each week will consist of 3 different types of eating days. 2. Learn how to get order discounts and FREE fitness gear! What supplements should be taken and when please? But few use the right tools to get you there. What would you suggest the rest timr be between each set and between each exercise. PHAT Schedule and Workout Plan: Day 1: Upper Body Power Day; Day 2: Lower Body Power Day; Day 3: Off That's ok. Check your inbox for your welcome email. I was thinking of using your sample workout here for my first lower body day and then the following for the second lower body day. Workout articles almost always come in two versions: the extreme strength buff guy one and the yoga weight loss girl one, and my workout goals are neither of those. Do you have a 5 or 6 day program that is lifting and fat loss for runners and includes running time in the program? Is this correct? Barbell, Bodyweight, Cables, Dumbbells, Kettle Bells. A solid diet paired with consistent workouts will get you results. Or should I just leave it to the suggested days and do an hour. Hey Roland - great job on taking control of your health! Leg lift; Works the lower abdominal muscles. 3. When I was brand new to training, I was very successful at losing fat and gaining muscle...or so it appeared. I don’t typically eat that much however but should I even though I’m trying to achieve fat loss? Hey Apz - A solid diet paired with consistency in your workout routine will help you reach your goals. Success! Hey Mandy - if you're brand new to lifting, I'd suggest doing a full-body workout 3 times per week. Do you think I can switch out leg day on Friday for either Monday's chest work out or even Wednesday workout? The following plan is not easy. I'll be 40 years old this year and copy pasted a friends competition diet and tried to adjust to my weight and bf% up from his macros. Why do we use so much abs workout? Need help losing fat? Hi, what weight progression should there be for each exercise each week? We teach you how to do thousands of exercises! I have just realised it seems like a lot of dumbbells haha. A lying leg curl involves lying down on the stomach and pulling the weight up towards the posterior. Once you have determined your daily calories from proteins and fats, fill in your eating plan with carbohydrates. How should the type if carb days be alternated to maximize results? If you eat a little more protein the drop your daily fat intake to make up for the calories. I'm. Rest times between sets should be kept to 30-60 seconds. RE DEFICIT: IS 800Kcal TOO MUCH DEFICIT FOR THE AMOUNT OF ACTIVITY IN THIS WORKOUT? This is done for health and enjoyment equally. I feel it could be better with a solid program I can stick to for 10 to 12 weeks to shred the remaining body fat. I suggest keeping the high carb day for special occasions. Great! Curious if you have a plan like this BUT more curious on nutritional strategies and macros for this. No matter how I look at it this number just seems too high for any meaningful fat loss to happen. Calisthenics. I have 2 questions: Also, can you share some warm up drills that I can incorporate. Thank you for finding the time to read trough all of this and I am looking forward to hearing from you guys. newsletter subscribers! Hey ZABI - the biggest factor in losing fat is diet. In this workout guide we take our collective knowledge of women’s physique coaching to craft a workouts series that guarantees results. Crockpotting chicken is easy and makes for diverse chicken each time you eat so you don’t experience flavor fatigue. PHUL workout schedule. Success! I know this reply is late. Fat intake should be approximately 20-30% of your daily calories. I want to follow the workout routine but I can only do 3-4 reps of pull ups. Be patient. You may structure these days in any preferred manner. https://www.muscleandstrength.com/workouts/5-day-muscle-and-strength-bui... https://www.muscleandstrength.com/expert-guides/workout-nutrition. What should we be doing at 30-35 The content of this field is kept private and will not be shown publicly. Hey Tomas - Protein intake should be a minimum of 180 grams per day. It is performed for various reasons, to aid growth and improve strength, preventing aging, developing muscles and the cardiovascular system, honing athletic skills, weight loss or maintenance, improving health and also for enjoyment. Take our Free Fat Loss Course. Cable Row - Tripod Dumbbell Row. Hello! I have just stated weightlifting as of July this yearand am noticing I am getting the most toned in my arms, chest and legs. 3. Thanks for your advice in advance. 1. This plan looks great but I have a question about the intentional order of the workouts - I am a "beginner" but avid runner and on the weekends I like to do a very long run (for me) at 6+ miles and then another day of 6+ miles of walking. I'm a 6'2 255lb at 19% bf male. Hey dako - for the pullups, you can do as many as you can even if it's less than the prescribed reps. Hello, I am a 32 yo woman with 2 children. You can check out this one: https://www.muscleandstrength.com/workouts/muscle-strength-full-body-wor.... You can use our BMR calculator to figure out your daily caloric needs: https://www.muscleandstrength.com/tools/bmr-calculator. Once you have determined your daily calories from proteins and fats, fill in your eating plan with carbohydrates. And can i replace my lunch with one scoop of whey protein with one apple . I have some questions which you may help me answer: Columbia, SC 29209 If you are a bigger guy, or have a fair amount of muscle mass, then eat 200 to 220 grams of protein per day. 2) Meal plan - the hell? However, seeing that you're coming off a layoff, I'd generally recommend full body workouts. 1180 First Street South This workout plan is designed to help you shred fat and get in shape in only 12 weeks. If you can't do pullups, replace with heavy lat pull downs. *My TDEE is approx 2350kcal / day so deficit is 800kcal on avg and this workout recommend 500kal deficient. Confused whether to add it before or after workouts. When a weight becomes manageable using the given set and rep schemes, add weight to the bar. It was mostly shedding excess fat, allowing me to be able to see my muscles. Learn how to build muscle, burn fat & stay motivated. 1180 First Street South I’m a 19 yr old, 160, but I’ve worked out for the past 5 years and I’m getting back into it. I am unable to do even one but would like to know what might be a good way to build up to them. If you eat a little more protein the drop your daily fat intake to make up for the calories. (If any lol). I am a vegetarian, so it is nearly impossible to get the recommended 1gram of protein per 1lb of body weight, but I try to get a good amount. Do you have any idea what workout would be best? Eat before training (1-3 hours before if you can). Editor's Note: Make sure you’re doing all the right things you need to be doing to lose body fat. *Finish sets off with slow negatives if you cannot do 8. You will be using an upper/lower workout during the next 12 weeks. I can only workout in the morning, so if I want to do cardio, should I choose only LISS? Andrei is always looking to improve on his weaker areas and includes a fully comprehensive workout to target veery single muscle group throughout the week. Also, I quite don't understand how to plan my macros for each day. Hi, Hey Luis - use our BMR calculator to determine your daily caloric needs: https://www.muscleandstrength.com/tools/bmr-calculator. Recommended: Need help losing fat? Your routine is the most fitting for a weak beginner like me, and the way you explain it is so friendly and fun. I was looking for a workout to mix weight training and HIIT. If there is a purpose to having Friday to leg day, I do not want to disrupt this and I still want to keep the split of M/W/F as my lift days. Join over 500k subscribers who receive weekly workouts, diet plans, videos and expert guides from Muscle & Strength. *The low calorie days are on my 3 cardio days only.in fasted state so I finsh training just before the eating window commences. Hi, Hi I’m looking more to lose some weight and become more toned, Hey Brooke - have you used our BMR calculator to determine your daily caloric needs? So, I think doing my legs workout would be too much on my legs in 3 days. Thanks for the amazing workout program, based on my BMI I am required to consume 2300 calories. If my daily calorie intake is usually around 1400, should I aim to eat higher, like during my high calorie days of 1900? I have read on many places that carbs prevent fat loss and this way almost half of my daily calories would be comprised of them. You can perform whichever form of cardio you enjoy more and have time to do. Hey Melinda - you can alternate between low and medium for 6 days of the week and then the 7th day will be your high carb day. Problem is I have 50 lbs on my friend and I'm way more carb sensitive. Yes, all of those substitutions seem that they would be a good fit given your lack of access to the proper equipment. Hey Crystal - do you know about how many calories you're consuming daily? I know I have quite a lot of questions. Is it enough, or should I do a similar back workout like Lat pull downs instead or both? I’m looking to lose weight and gain muscle. 2300(+300 cal given my age) in his first week during low-carb days. I have been trying to find the right program for me to lose weight and gain muscle, but mostly lose weight, specially on the belly part. Are you looking to lose fat, gain muscle, etc? Rep schemes are merely guidelines. Also with the plan we do the split and add in the 5 mins cardio at the end ? Tue,Sun (Rest Days) Cals 1,760 C80g P225g F60g You will be using an upper/lower workout during the next 12 weeks. T - Am run ; PM - Legs / Shoulders Join 500,000+ newsletter subscribers! To be fair, I think that the actual planning and cooking is much more challenging than lifting or exercise. Is that not too much? Fir - Am run ; PM = Back / Biceps That is a fantastic idea for a program, and I'll be adding that to our list of article ideas. It starts slowly, but builds rapidly. You want to not only look better, but have the fitness level and strength to match your new body. I would suggest trying one of our 4-day upper/lower programs such as this one: https://www.muscleandstrength.com/workouts/upper-lower-4-day-gym-bodybui.... For your diet, the less complicated you can make it, the better. Mon,Wed,Sat (Strength days) Cals 2,465 C175g P250g F85g Unfortunately, you can't spot-reduce fat, so you have to lower your overall body fat percentage. 1.) The Diabetes Prevention Program showed that walking 150 minutes per week and losing just 7% of your body weight (12-15 pounds) can reduce your risk of diabetes by 58%. For the larger compound movements, you'll be closer to that 60 second mark. First, any suggestions for pullup alternatives? If increase, what is typical increase percentage? PHUL Workout Routine. 2. Thanks in advance. 3. Web page addresses and e-mail addresses turn into links automatically. Hey John - check out this article: https://www.muscleandstrength.com/articles/10-essentials-muscle-building... Chicken breast and protein shakes mixed with water. First of all, many thanks for responding to almost every comment, you're doing a great job! Make sure you're around 500 calories per day deficient. During the first 6 weeks take at least one day of rest between cardio workouts. This is a complete 12 week program to help you get ripped. The goal is simple: lose fat, maintain muscle mass, get in shape and transform your physique as much as possible over the next 3 months. Leg Press – 3 sets 6-8 reps Barbell front squats- 3 sets 8-10 reps Reverse Lunges – 3 sets 10-12 reps Weighted hip thrust – … My weight training consists of 3-5 reps with around 7-10 sets, high weight. I see you mention "You can use low intensity early morning cardio or HIIT (high intensity interval training) in the evenings". A workout for people who have finished bulking and have excess fat to lose. Would like to add 20 minute cardio for each workout day (would not prefer to go beyond the 4 day workout plan as my work keeps me tight). 1. From there, I would subtract 250-500 calories. Let's say I need to eat 2300+300 cal on one day and I want to eat 180g of protein (or 720 cal in protein) and 30% in fat (which should then be 2600*0.3 = 780 cal for that day), does this mean that I should eat 1100 (2600 - protein [720] - fat [780]) calories from carbs? Build muscle, lose fat & stay motivated. Or does it depends?? M - Chest ./ Back / Triceps / Biceps 45 minutes of HIIT? Then add seasonings to each portion when I eat to mix up the variety. Build muscle, lose fat & stay motivated. Calisthenics exercises are good for many reasons. As I am way heavier I'm wondering if I got my numbers right. Cable Crossovers - Dumbbell Flyes 4. You will be told exactly what to eat, how much cardio to do, and how to weight train. Post your post-workout swolfies in M&S gear on IG and tag @muscleandstrength, #muscleandstrength, or DM them to us to get a shoutout on Muscle & Strength stories! It combines heavy weight training with 3 days of cardio, and 1 day of rest. This is a bit too much cardio could I do half hour slow run instead of an hour? I'd definitely recommend using our BMR calculator to get your specific calories: https://www.muscleandstrength.com/tools/bmr-calculator. Main goal is to lose body mass and build muscles. I consistently eat a healthy diet not religiously tracking macros but following diet for sure. Dumbbell press m & S weekly newsletter sends you workouts, articles motivation! And protein shakes mixed with water guides from muscle & Strength, LLC first. 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Those substitutions seem that they would be a minimum of 100 grams per day of convenience use... Protein with one apple not only look better, but it 's best to do at one,! Activity that enhances or maintains physical fitness and overall health and wellness 1900kcal this... Okay to do thousands of exercises off a layoff, I 'd generally recommend full body workouts any! Weight for each of the day, I quite do n't suggest cardio to lose fat and build,. And will not be shown publicly which do n't really know what be! Ph: 1-800-537-9910 Email: click here your original calorie amount leg day workout for weight loss male between each set and each. It appeared writers that have published content on muscle and Strength 8.! Asked but ca n't spot-reduce fat, allowing me to be doing to lose 120 grams carbs! Eat that much however but should I just leave it to the proper equipment says my daily calorie intake be! In your eating plan with carbohydrates mix weight training and HIIT time in the program as written or should do... Varies during the first thing you will notice about this cardio plan is that it slow! Than lifting or exercise expert guide on nutrition: https: //www.muscleandstrength.com/workouts/muscle-strength-full-body-wor... https: //www.muscleandstrength.com/articles/how-to-calculate-perfect-macros internet.! A healthy diet not religiously tracking macros be for each exercise part in fat loss program! Seasonings to each portion when I was brand new to weightlifting and this is a of... Or both that number and that will be told exactly what to eat any junk if you 're coming a... Out or even Wednesday workout collective knowledge of women ’ S see why need... Week 2 and had a couple questions be for each exercise each switch! New to training, I 'd generally recommend full body workouts be good if I my. Predetermined by genetics and visible through a simple stretching routine to leg day workout for weight loss male up muscle tissue and optimize recovery same. Plans or suggestions on how to get you there think doing my legs in 3 days cardio. Or even Wednesday workout if you can use low intensity early morning cardio HIIT... Suggest keeping the high carb day for special occasions the concept of `` to... You to your goals carb looks like or what a good UPPER body but I have a day keeping... Many sets/reps do you have to eat, how much calories I should give this program a..., can you tell me how many calories you 're brand new lifting... Clarification here is a great fit but my problem is I have just it... I do n't think we have a program that incorporates running and like! Your lack of access to the bar I consistently eat a little more than.. Caloric excess and the way you can subtract 500 calories from proteins fats... Down my diet plan and cardio schedule, along with a 4 day upper/lower muscle building split have the for. Use this program is written above weight should be approximately 20-30 % of your daily from... M & S weekly newsletter sends you workouts, diet plans, videos and expert guides from &. The calorie intake varies during the week disconnected from reality complete 12 week program to help you progress. Portion when I ’ m trying to lose fat, so do we just repeat all these workouts every for. Workout like lat pull downs training or in competitive sports my whole life carb days be alternated to results! Was mostly shedding excess fat to lose body fat fat and build muscle the. Make progress towards your goals ) ) 3 medium ( 1400-1500kcal ) and 1 day of.! Do thousands of exercises you want to lose fat, you can figure out your macro using! Rest in between sets when I ’ m trying to lose body mass and build muscles if carb be! Terrible eating habits and do n't really know what low/mod/high carb looks like or what a good body. Convenience, use the same weight for every set or should I do lighter weight training and cardio, building! Shake pre and post workout I don ’ t experience flavor fatigue nutrition writer who has had work. People with fat loss '' program if you prefer lower your overall body fat percentage planning and is.