For sake of convenience, use the same weight for each of the sets for a given exercise. But I am confused that if I start taking less calorie as I needed then maybe I will lose some weight & I don't want to lose weight. For the cardio, yes, you'll add it in after your weight training. The concept of "Need to be in caloric surplus" only starts to apply to regular gym goers. Also, I quite don't understand how to plan my macros for each day. Going off all of your questions, perhaps this isn't the plan for you to start with. Can you (or anyone else being on this plan) share your meal plan (or at least some tips) with me to give me an idea how to do this? Help me out .thank you. Right now you are out of shape. Your diet plays the largest part in fat loss. Thu (HIIT) Cal 2,075 C125g P225g F75g. 2. If you eat a little more protein the drop your daily fat intake to make up for the calories. Hi Tue,Sun (Rest Days) Cals 1,760 C80g P225g F60g How should the type if carb days be alternated to maximize results? T - Am run ; PM - Legs / Shoulders Wed - Run PLZ HELP ME ANY SUGGESTION Build muscle, lose fat & stay motivated. 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. Your routine is the most fitting for a weak beginner like me, and the way you explain it is so friendly and fun. 3. I’m trying to. 45 minutes of HIIT? newsletter subscribers! Swapping those days shouldn't be a problem. (If any lol). You should be using a weight that you can move safely and with correct form for the given number of reps. That is a fantastic idea for a program, and I'll be adding that to our list of article ideas. Calisthenics exercises are good for many reasons. I was wondering how should break down my diet plan to use this program? Fat intake should be approximately 20-30% of your daily calories. I suggest keeping the high carb day for special occasions. Hey Apz - A solid diet paired with consistency in your workout routine will help you reach your goals. Learn how real people made their transformations! I never tried lifting before and I need a tiny bit of clarification here. I’m a 19 yr old, 160, but I’ve worked out for the past 5 years and I’m getting back into it. Hi, I'm starting week 2 and had a couple questions. Hey Nathan - the diet plan you go for depends on your goals. Also with the plan we do the split and add in the 5 mins cardio at the end ? Email: click here. Slight to moderate calorie deficits are always the better long-term approach. newsletter subscribers! Abs are more or less predetermined by genetics and visible through a lower body fat percentage. For the ab exercises how many sets/reps do you perform? For choosing macros, check out this article: https://www.muscleandstrength.com/articles/determine-daily-calorie-macro.... Is it better to start or end with the cardio on the days that line up with weight lifting? Please advise. This might sound like hype, but it's not. Thank you for finding the time to read trough all of this and I am looking forward to hearing from you guys. It doesn't matter which form of cardio you use for these 12 weeks. Start out with subtracting only 250 calories and monitor your progress. Second, any menu plans or suggestions? No matter how I look at it this number just seems too high for any meaningful fat loss to happen. THIS MY CURRENT PLAN AND QUESTIONS ARE AT THE BOTTOM. I have 2 questions: Thurs - Am run ; PM - Chest / Triceps Confused whether to add it before or after workouts. Losing weight requires you be in a caloric deficit, and building muscle requires caloric excess. Make sure you're around 500 calories per day deficient. M&S writers is a collection of all the other writers that have published content on Muscle and Strength. Any menu plans or suggestions on how to setup one reflecting low, medium and high days ? But start resistance after I can eat so I can have shake pre and post workout. 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. After because it takes up most of your energy:). And 20-25 First of all, many thanks for responding to almost every comment, you're doing a great job! My weight training consists of 3-5 reps with around 7-10 sets, high weight. Hi, what weight progression should there be for each exercise each week? Need help losing fat? Rope Pulldowns - Two Hand Standing Dumbbell Extensions Rest times between sets should be kept to 30-60 seconds. Muscle & Strength, LLC Abigail, The course will teach you how your body loses fat, how to utilize workout plans on our website to maximize fat loss, how to eat for fat loss, how to supplement to lose body fat and how to track your progress. 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