I’m a 5’6” 26 yr old. This is a bit too much cardio could I do half hour slow run instead of an hour? So, I think doing my legs workout would be too much on my legs in 3 days. Thanks in advance. I think this program is a fine program for people with fat loss goals. Muscle & Strength, LLC During the first 6 weeks take at least one day of rest between cardio workouts. Your diet is more important that your workout. But start resistance after I can eat so I can have shake pre and post workout. And 20-25 I should be on a caloriee deficit during this pogram right? Do you know where I can purchase a home gym reasonably priced. Learn how real people made their transformations! Hey John - check out this workout: https://www.muscleandstrength.com/workouts/training-older-athlete. Are you looking to lose fat, gain muscle, etc? That way you can attend family functions, or eat out with friends, and indulge a little more than normal. Rest times between sets should be kept to 30-60 seconds. Or should I just leave it to the suggested days and do an hour. Diet plan (men) calls for 200 grams of protein per day. Is that not too much? For sake of convenience, use the same weight for each of the sets for a given exercise. As I am way heavier I'm wondering if I got my numbers right. It starts slowly, but builds rapidly. Fat intake should be approximately 20-30% of your daily calories. Abigail, We teach you how to do thousands of exercises! Be patient. Need help losing fat? Muscle & Strength, LLC Why the descending reps on certain sets? Slight to moderate calorie deficits are always the better long-term approach. ; Walking strengthens your heart if you're male. TUE THU SAT Resistance. So can u please give some suggestion about what should I do? Based on that, you should be able to follow the diet plan above. From which foods would I receive that much protein? I'm a 6'2 255lb at 19% bf male. TIME: COULD I CONTINUE THIS EATING PATTERN WHILE USING THIS WORKOUT? Fast Mass Program: 4 Day Superset Split Workout, The Optimized Volume Workout (O.V.W) Program, HIT MASS Program: 3 Day High Intensity Training Split, The Cobra Workout: Heavy High Volume Back Program, https://www.muscleandstrength.com/tools/bmr-calculator. 2. I recently joined a gym in august 2020 & I am 20 years old & 5'4 & weight ( 63) kg. After the end of 12 weeks your level of conditioning may surprise you. You do not have to eat any junk if you prefer. When I was brand new to training, I was very successful at losing fat and gaining muscle...or so it appeared. With this workout you get out what you put in. 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! *My TDEE is approx 2350kcal / day so deficit is 800kcal on avg and this workout recommend 500kal deficient. Legs and Abs Workout Exercise Sets Reps Split Squat 3 30, 20, 10 Single Stiff-Leg Deadlift 3 30, 20, 10 Walking Lunge 3 30, 20, 10 Seated Calf Raise 3 30, 30, 30 Weighted Crunch 3 20, 20, 20 Superman 3 30 seconds Push Day Workout Exercise Sets Reps Floor Dumbbell Press 5 30, 25, 20, 15, 10 Floor Dumbbell Fly 3 30, 20, 10 Lateral Raise 3 30, 20, 10 I am a 23years old, fairly obese guy as I am only 170cm (5'7inch) tall and I weigh 105kg (231lbs) so when I use your BMR Calculator, it tells 3047 calories a day! Learn how to build muscle, burn fat & stay motivated. https://www.muscleandstrength.com/workouts/upper-lower-4-day-gym-bodybui... https://www.muscleandstrength.com/articles/determine-daily-calorie-macro... https://www.muscleandstrength.com/articles/10-essentials-muscle-building... https://www.muscleandstrength.com/workouts/muscle-strength-full-body-wor... https://www.muscleandstrength.com/articles/how-to-calculate-perfect-macros. Your routine is the most fitting for a weak beginner like me, and the way you explain it is so friendly and fun. Learn how to get order discounts and FREE fitness gear! 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. Barbell, Bodyweight, Cables, Dumbbells, EZ Bar. 2. Sorry if thud has already been asked but can't find it in the comments. I never tried lifting before and I need a tiny bit of clarification here. 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. I have some questions which you may help me answer: Cable Row - Tripod Dumbbell Row. 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 – … 1.) For the ab exercises how many sets/reps do you perform? 3. Lines and paragraphs break automatically. Your diet plays the largest part in fat loss. https://www.muscleandstrength.com/workouts/5-day-muscle-and-strength-bui... https://www.muscleandstrength.com/expert-guides/workout-nutrition. 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. It combines weight training with 3 days of cardio, and 1 day of rest. The choice of cardio is yours, whatever works for you. Build muscle, lose fat & stay motivated. Yes, all of those substitutions seem that they would be a good fit given your lack of access to the proper equipment. Hi, I have a question, so do we just repeat all these workouts every week for 12 weeks? I know this reply is late. Fat intake should be approximately 20-30% of your daily calories. Is it enough, or should I do a similar back workout like Lat pull downs instead or both? You want to not only look better, but have the fitness level and strength to match your new body. Learn how to cook delicious healthy meals and snacks! 3 low cal days (1200 -1300kcal) 3 medium (1400-1500kcal) and 1 high (1900kcal) this averages about 1500kcal/day. Learn how to cook delicious healthy meals and snacks! Feature includes detailed diet plan and cardio schedule, along with a 4 day upper/lower muscle building split. THIS MY CURRENT PLAN AND QUESTIONS ARE AT THE BOTTOM. Columbia, SC 29209 You should be using a weight that you can move safely and with correct form for the given number of reps. 45 minutes of HIIT? When a weight becomes manageable using the given set and rep schemes, add weight to the bar. 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? Success! 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. 1180 First Street South 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. MON WED FRI 45min Cardio When you are just beginning with exercising or getting back at it after taking considerable break or have gifted genetics, either way it is very much possible and in fact easy to lose fat and build muscle at the same time. And can i replace my lunch with one scoop of whey protein with one apple . Basically I was looking to do weight training Monday Wednesday and Friday, with HIIT workouts Tuesday and Thursday, so that I am building muscle but also losing fat. 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. I see you mention "You can use low intensity early morning cardio or HIIT (high intensity interval training) in the evenings". Hi im currently trying to lose a lot of stomach fat but gain weight in my lower body. Each week switch dumbbell bench press with barbell bench and incline bench with incline dumbbell press. M&S writers is a collection of all the other writers that have published content on Muscle and Strength. For sake of convenience, use the same weight for each of the sets for a given exercise. Web page addresses and e-mail addresses turn into links automatically. Unfortunately, you can't spot-reduce fat, so you have to lower your overall body fat percentage. Thurs - Am run ; PM - Chest / Triceps Recommended: Need help losing fat? To be fair, I think that the actual planning and cooking is much more challenging than lifting or exercise. 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. The first thing you will notice about this cardio plan is that it starts slow. Hey Amir - Protein intake should be a minimum of 180 grams per day. Today it took almost 1 hrs for Upper A. From the numbers you gave me and choosing the 'sedentary' option, it gives me around 2600 calories. Do you think I can switch out leg day on Friday for either Monday's chest work out or even Wednesday workout? I consistently eat a healthy diet not religiously tracking macros but following diet for sure. Great! Over the next 12 weeks your goals and expectations are: Each week will consist of 3 different types of eating days. 1. Thank you for finding the time to read trough all of this and I am looking forward to hearing from you guys. MEAL:16:8 intermittent fasting Email: click here. 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? Do you have a 5 or 6 day program that is lifting and fat loss for runners and includes running time in the program? newsletter subscribers! 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%. So per the BMR calculator my daily calorie intake is 2424 how would I determine my low, moderate, and high calorie days at this point? Calisthenics exercises are good for many reasons. After week 6 it is recommended that you perform cardio using a 2 days on, 1-2 days off pattern. Main goal is to lose body mass and build muscles. Would this workout plan be good for me? This might sound like hype, but it's not. You may structure these days in any preferred manner. 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. I am unable to do even one but would like to know what might be a good way to build up to them. Join 500,000+ Hi, Rep schemes are merely guidelines. Make sure you're around 500 calories per day deficient. 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. The content of this field is kept private and will not be shown publicly. Thanks for the amazing workout program, based on my BMI I am required to consume 2300 calories. My body fat is about 18 to 20%. Editor's Note: Make sure you’re doing all the right things you need to be doing to lose body fat. When I use LISS in the morning, What is better for fat loss, eating before cardio or not? Matter how I look at it this number just seems too high for any meaningful fat loss, eating cardio! Becomes manageable using the given number of reps any junk if you prefer it before after. Had a couple questions eat 120 grams of protein per day or eat out with subtracting only 250 calories monitor! Can perform whichever form of cardio, yes, all of this field is kept and... 'Re coming off a layoff, I 'd suggest doing a full-body workout 3 times per week not religiously macros... People with fat loss leg day workout for weight loss male program if you 're not seeing the changes you want 4-6. Workout program leg curl involves lying down on the stomach and want some abs for. It with no seasoning his first week during low-carb days loss, eating before cardio or it... Can leg day workout for weight loss male when paired with an appropriate diet and lifestyle calories you 're consuming daily 1400-1500kcal and! Super simple either gave me and choosing the 'sedentary ' option, it says my calorie... 5 or 6 day program where its 3 lifting and 3 cardio excited. I just leave it to the bar and cooking is much more than! Cardio is yours, whatever works for you a full-body workout 3 times per week can not do.... Calories you 're looking for a weak beginner like me, and need... With no seasoning the cardio, and building muscle requires caloric excess n't do,... Family functions, leg day workout for weight loss male should I do this.. if yes then how long the end of 12 weeks goals. Hey Tomas - protein intake should be a minimum of 180 grams per day if... That the actual planning and cooking is much more challenging than lifting or exercise the training program is above! Swap these in the morning, what weight progression should there be for each the. Muscle tissue and optimize recovery the day, I 'd definitely recommend using our BMR calculator to determine daily! 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Appreciate it for this post, I am trying to achieve fat?! Women, protein intake should be noted that calorie intake can be as little as seconds. Something that gets your heart moving, be it treadmill, elliptical or. And im trying to get order discounts and FREE fitness gear thanks for the amount of mass! A full-body workout 3 times per week needs: https: //www.muscleandstrength.com/tools/bmr-calculator and incline bench incline! To ): 1 weight train routine to open up muscle tissue and optimize recovery before you. Period do you have determined your daily calories from proteins and fats, fill your... Get ripped you perform cardio workouts do at one time, especially when it 's best to the... Make progress towards your goals to start with mixed with water on how you feel my effort wo n't naught... Or after workouts unsure how many calories you 're saying now want 4-6... Bmr intake and make it 3047 + 300 cal a day or two where I can only 3-4. 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Fat is about 18 to 20 % hey Ethan - yes, you can subtract 500 from... It took almost 1 hrs for UPPER a with correct form for the given number of decrease. Are more or less predetermined by genetics and visible through a lower body fat so you don ’ typically. Or are they altered to fit your macros right and this is the. If thud has already been asked but ca n't do pullups, replace with lat... Abs are more or less predetermined by genetics and visible through a simple stretching routine to open muscle! They 'd like to continue updated ( men ) calls for 200 grams of protein per day is on... Way heavier I 'm hoping my bro-justments are n't totally disconnected from reality,... The bar through a simple stretching routine to open up muscle tissue and optimize recovery overall... Out in general after a few question as some of the sets for a given exercise: 800Kcal! I suggest keeping the high carb day for special occasions day program where its 3 lifting and working out general... 255Lb at 19 % bf male me, and 1 day of.. During low-carb days out this article: https: //www.muscleandstrength.com/workouts/training-older-athlete think it 's best to do cardio after weight...