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Fat Loss Help Needed!19151

kbahramicc private msg quote post Address this user
Hello all,

I'm a 20 year old, 180cm (5'11", 83kg (184lbs) male. My body fat is currently at 26%.

My aim is to reduce my body fat from 26% to 15%, whilst trying to gain some muscle mass in the process, by the New Year giving me about 3.5 months to do this. I've been going to the gym since May fairly regularly but have been focusing on cardio, so based on what I've read I should be able to go through body recomposition?

I'm looking for advice on both diet and workout, so I'm gonna write this in sections:

1. Workout

I plan on doing a 6-day split weightlifting regime:

Day 1/4: Chest/Back
Day 2/5: Legs/Abs
Day 3/6: Delts/Arms
Day 7: Rest

Alongside, I'm planning on doing HIIT cardio training for 1-2hrs a weeks, so 20-30mins after weight training 3-4 times a week.

Would it be best to stick to compound or isolation or a combination of both for weight training?

2. Diet

I've worked out that I need approximately 2900 calories a day to maintain my weight, so I'm aiming for around 1900-2200 calories a day.

My main issue comes with the macros and how much of each I'd need to lose fat but maintain and hopefully gain some muscle mass.

Currently, I'm looking at doing a 50/30/20 (Protein, Carbs, Fat) split diet, but I've also heard that a 40/30/30 or 40/40/20 would work well.

My main thought is that I've constantly heard that a high carb diet is bad for fat loss, but surely with the workout routine that I'm planning that shouldn't be an issue?

Also, would intermittent fasting be beneficial on this workout and diet regime, or would I be shooting myself in the foot?

Thanks for any advice!
Post 1 • IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
There's an entire thread called the FAQ thread that will answer most of your questions. -3X
Post 2 • IP   flag post
FiremanSi private msg quote post Address this user
Unless this is ur first day lifting weights u can't Loose weight and build muscle.... unless ur on anabolic steroids !!
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KyleMurphree private msg quote post Address this user
Everyone has their own goals for their health and wellness. If you're looking to reduce body fat, you will most likely have to find a way to take in fewer calories. Omega 3 fatty acids found in wild salmon, walnuts, chia and hemp seeds increase lipolysis. So you lose fat instead of storing it. You can also take exercises from élastique fitness for burning body fats.
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Patrick private msg quote post Address this user
Perfect diet (food) that helps you to lose weight and also increase your testosterone levels:
Honey – contains the mineral boron that is associated with nitric oxide and high testosterone levels to improve erections by opening up blood vessels.
Bananas- this fruit provides a slow release of energy, along with the enzyme bromelain that will help to lose weight.
Berries - dark berries are high in antioxidants and also can help you with weight loss.
Grapes - red grapes can help to lose weight and improve sperm motility
Raisins - these little anti-inflammatory gems are filled with antioxidants, boron, and resveratrol to lower estrogen and increase testosterone levels.
Pomegranate - a glass of this juice each day may improve erectile function
Citrus - not only do these fruits help lower the levels of cortisol in the body, but they also contain vitamin A that can help lower oestrogen levels and increase testosterone production and to lose weight.
Watermelon - – rounding out the sweet side of foods that increases testosterone, watermelon contains an important amino acid called citrulline. Once converted into arginine in the body, boosted blood flow is the outcome – move over Viagra!
Oats - eat your breakfast! Porridge oats contain L-arginine, B vitamins, and zinc.
EVOO – extra virgin olive oil is high in antioxidants and a natural testosterone booster. Do the research online first before buying – not all brands are real organic extra virgin olive oil. Worth the extra cost to get the right stuff!
Garlic - does more than keep vampires away; eating this raw will lower cortisol – the stress hormone – which prevents testosterone from achieving its functions.
Ginseng - Korean red ginseng has been shown to help 60 percent of patients dealing with erectile dysfunction, and is one of the top foods that increase testosterone in males.
Potatoes – all types of potatoes are superior options for testosterone boosting carbohydrates.
Mushrooms – the polysaccharides in white button mushrooms have been shown to provide anti-estrogenic effects (they block the enzyme that is responsible for converting excess testosterone into estrogen).
Cabbage – this mineral and vitamin-packed vegetable contains indole-3-carbinol, a natural way to reduce oestrogen levels to make testosterone more effective in the body.
Spinach – another leafy green, spinach is loaded with some of the essential building blocks of testosterone – vitamins C and E, as well as magnesium.
Asparagus– folic acid, vitamin E, and potassium pack this natural aphrodisiac for healthy testosterone production.
Cheese – cheeses such as ricotta and swiss are high in zinc to boost testosterone levels.
Eggs – testosterone production can benefit from the protein, omega-3 fatty acids, vitamin D, and healthy cholesterol found in eggs.
Red Meat– grass fed beef in limited amounts can help with vitamin D or zinc, depending upon what type of cut it is. Consume only occasionally for the best benefits.
Oysters – the most noted of all aphrodisiacs, oysters are loaded with zinc, a natural libido and testosterone booster.
Tuna– high in vitamin D, tuna is one of the foods that increase testosterone levels in men by boosting testosterone levels, maintaining semen quality, and increasing sperm count.
Salmon
Full list
And of course cardio.
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THE GODFATHER wannabemuscular private msg quote post Address this user
How does honey improve erections? Do you slather it on and massage it in?
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Patrick private msg quote post Address this user
Funny. As a doctor i can tell you that all of these products gives you a positive impact on your men's health and help you to lose weight and improve T levels.
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THE GODFATHER wannabemuscular private msg quote post Address this user
@Patrick Looks like it comes down to a well rounded and nutritious diet overall.
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