lplionheart
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o.k i'm 5"10 70.6kg or 155lbs, male
15% bodyfat( when i last got checked was 2 months ago)
my main problems are i have some fat on my back, but and love handles, and i'm really cardo fit and have a six pack coming thorugh, but look quite unfit beacuse my back and but are quite big,
i lost quite abit of weight last year on a low calorie diet and recently tried it agian to lose this but lost nothing in that month, then i asked someone and they told me to increase my calories cause i wasn't eating enough to burn, it wasn't the exercise cause i do 40min HI training 6 days a week, and tried that and lost nothing, so they told me eat more so i can gain muscle and lose weight like that, ive been lifting for a year but was trying to lose lose weight instead of gaining muscle, so would muscle building make me look more fit because somehow i can't lose any weight,
this is my base plan before i decide to take or ad calories to depend on what i should do.
Exersise: mon: shoulders and arms: 10min warmup cardio
tues: 20 min HIIT bike, 20min HI x trainer, abs
weds: back and chest:-10min warmup cardio
thurs: 20 min HIIT bike, 20min HI x trainer, abs
Fri: legs:- 20 min HIIT 10min warmup cardio
sat: 20 min HIIT bike, 20min HI x trainer, abs
eating:breakfast: all bran with low fat milk, 2 piece of toast (Wholemeal), banana
Snack: 100% whey protein shake with low fat milk and with liquid carnitine (got advised to buy these cause they help with fat loss so i bought them)
lunch: 2 sandwhiches (wholemeal with jam or ham depending what i feel like)
and low fat yogurt
Snack: 100% whey protein shake with low fat milk with liquid carnitine, apple or orange
Dinner: chicken fillets,chicken bacon and protein shake with low fat milk.
lettuce, carrots, spinach
total:
calories:1744
Fat:26g
carbs:183g
protein:175g
any ideas, id like to be alot muscley but would like my body to look in proper shape and in good health.
i can write out my lifting plan as well if needed
i was doing weights and cardio 6 days a week but havn't this week cause i wanted to make a chang as i wasn't losing anything. i drin 3l of water daily, should i increase or decrease my diet and exercise
15% bodyfat( when i last got checked was 2 months ago)
my main problems are i have some fat on my back, but and love handles, and i'm really cardo fit and have a six pack coming thorugh, but look quite unfit beacuse my back and but are quite big,
i lost quite abit of weight last year on a low calorie diet and recently tried it agian to lose this but lost nothing in that month, then i asked someone and they told me to increase my calories cause i wasn't eating enough to burn, it wasn't the exercise cause i do 40min HI training 6 days a week, and tried that and lost nothing, so they told me eat more so i can gain muscle and lose weight like that, ive been lifting for a year but was trying to lose lose weight instead of gaining muscle, so would muscle building make me look more fit because somehow i can't lose any weight,
this is my base plan before i decide to take or ad calories to depend on what i should do.
Exersise: mon: shoulders and arms: 10min warmup cardio
tues: 20 min HIIT bike, 20min HI x trainer, abs
weds: back and chest:-10min warmup cardio
thurs: 20 min HIIT bike, 20min HI x trainer, abs
Fri: legs:- 20 min HIIT 10min warmup cardio
sat: 20 min HIIT bike, 20min HI x trainer, abs
eating:breakfast: all bran with low fat milk, 2 piece of toast (Wholemeal), banana
Snack: 100% whey protein shake with low fat milk and with liquid carnitine (got advised to buy these cause they help with fat loss so i bought them)
lunch: 2 sandwhiches (wholemeal with jam or ham depending what i feel like)
and low fat yogurt
Snack: 100% whey protein shake with low fat milk with liquid carnitine, apple or orange
Dinner: chicken fillets,chicken bacon and protein shake with low fat milk.
lettuce, carrots, spinach
total:
calories:1744
Fat:26g
carbs:183g
protein:175g
any ideas, id like to be alot muscley but would like my body to look in proper shape and in good health.
i can write out my lifting plan as well if needed
i was doing weights and cardio 6 days a week but havn't this week cause i wanted to make a chang as i wasn't losing anything. i drin 3l of water daily, should i increase or decrease my diet and exercise