I am 27 years old - 5'7'' - 135 lbs - around 23% body fat. Looking to get to 18% body fat by March 18th. I need help with a workout routine. I have diet in check. I will be training for 50min-60min at 4am in the morning fasted.
I am currently off all training due to breast augmentation and cannot train chest for a long time. Only doing 30 minutes of fasted LISS 5 days a week to keep fat gain at minimum. I am cleared to start weight training the week of January 29.
I plan on weight training 5-6 days a week. Two days lower, two days upper, and one day plyos/full body, optional extra day in what I feel. I need help with since I cannot start lifting super heavy right away due to surgery. Sets, reps? Higher reps lower weight for cutting? How much cardio or wait to add in when fat loss slows?
I work out at home and have this equipment:
Olympia barbell with plates
Dumbbell
Resistance bands
Adjustable Bench
Any advice is very much appreciated!
I am currently off all training due to breast augmentation and cannot train chest for a long time. Only doing 30 minutes of fasted LISS 5 days a week to keep fat gain at minimum. I am cleared to start weight training the week of January 29.
I plan on weight training 5-6 days a week. Two days lower, two days upper, and one day plyos/full body, optional extra day in what I feel. I need help with since I cannot start lifting super heavy right away due to surgery. Sets, reps? Higher reps lower weight for cutting? How much cardio or wait to add in when fat loss slows?
I work out at home and have this equipment:
Olympia barbell with plates
Dumbbell
Resistance bands
Adjustable Bench
Any advice is very much appreciated!