That is a fantastic idea for a program, and I'll be adding that to our list of article ideas. We teach you how to do thousands of exercises! I need to lose about 30 pounds and would like to get toned up in the process. Sun - run M&S weekly newsletter sends you workouts, articles and motivation based on your goal. 1180 First Street South Hey Amir - Protein intake should be a minimum of 180 grams per day. 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? I want to follow the workout routine but I can only do 3-4 reps of pull ups. PHAT Schedule and Workout Plan: Day 1: Upper Body Power Day; Day 2: Lower Body Power Day; Day 3: Off If there is a purpose to having Friday to leg day, I do not want to disrupt this and I still want to keep the split of M/W/F as my lift days. Once you have determined your daily calories from proteins and fats, fill in your eating plan with carbohydrates. Hey I'm 6ft 3" and 300 lbs with a BMR of 3318 CALORIES PER DAY and was wondering what is the best workout plan and eating schedule for the best results.THANK YOU. This workout plan is designed to help you shred fat and get in shape in only 12 weeks. I suggest keeping the high carb day for special occasions. You will be told exactly what to eat, how much cardio to do, and how to weight train. I know I have quite a lot of questions. Hey Jessica - it's best to do cardio after your weight training. Make sure you're around 500 calories per day deficient. To be fair, I think that the actual planning and cooking is much more challenging than lifting or exercise. Losing weight requires you be in a caloric deficit, and building muscle requires caloric excess. I am a vegetarian, so it is nearly impossible to get the recommended 1gram of protein per 1lb of body weight, but I try to get a good amount. I am 70 years old I workout gym 4 days a week take 2 days arrest I watched hunderd 30 pounds now I want to try to get cut by main problem is I have a form of a pigeon chess with a little bit of stomach I've lost no Summerside fat but I still have the stomach to go to I looked at your workout there's no problem there just want to know what weight you recommend and you think this will work for somebody my age I eat good I eat healthy. Also with the plan we do the split and add in the 5 mins cardio at the end ? Is this correct? please answer as quick as possible. Thu (HIIT) Cal 2,075 C125g P225g F75g. Yes it will. Web page addresses and e-mail addresses turn into links automatically. For the ab exercises how many sets/reps do you perform? At the end of the day, I am unsure how many calories a day I am supposed to eat. Email: click here. I am looking for a 6 day program where its 3 lifting and 3 cardio. Why the descending reps on certain sets? I'm starting week 2 and had a couple questions. Recommended calorie intake. Web page addresses and e-mail addresses turn into links automatically. Would like to add 20 minute cardio for each workout day (would not prefer to go beyond the 4 day workout plan as my work keeps me tight). Fat intake should be approximately 20-30% of your daily calories. Check your inbox for your welcome email. You can alter this program however you feel to best fit your needs - personally, I barely ever work abs and have visible abs. Hi, what weight progression should there be for each exercise each week? Can you tell me how many grams of carbs is considered low, moderate and high? Do you have a 5 or 6 day program that is lifting and fat loss for runners and includes running time in the program? *My TDEE is approx 2350kcal / day so deficit is 800kcal on avg and this workout recommend 500kal deficient. That occurs in a caloric deficit. Recommended: Need help losing fat? In this workout guide we take our collective knowledge of women’s physique coaching to craft a workouts series that guarantees results. My only remaining questions are: 1)how long should one rest in between sets? I take Creatine Monohydrate, and hydrowhey protein, it seems to work for me, I’m also 5’10” and 175 lbs. Cut weight. Join 500,000+ newsletter subscribers! Are you looking to lose fat, gain muscle, etc? Let's say I need to eat 2300+300 cal on one day and I want to eat 180g of protein (or 720 cal in protein) and 30% in fat (which should then be 2600*0.3 = 780 cal for that day), does this mean that I should eat 1100 (2600 - protein [720] - fat [780]) calories from carbs? Hey Ankit - a solid diet paired with consistency in the gym will get you to your goals. T - Am run ; PM - Legs / Shoulders Thanks for your advice in advance. 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. The weight should be something you can move safely and with correct form for the given number of reps. However, I am currently starting to feel first harmful signs from being overweight and if I have clarification on this, it will help me greatly to stop doubting my actions thus stick to them. If you eat a little more protein the drop your daily fat intake to make up for the calories. A solid diet paired with consistent workouts will get you results. We teach you how to do thousands of exercises! Lines and paragraphs break automatically. I can see there is 40+ Do you think I can switch out leg day on Friday for either Monday's chest work out or even Wednesday workout? Is it that you should lift heavy enough that you cant keep up the same reps or should you add weight on the lower rep sets? (If any lol). Check your inbox for your welcome email. Cable Crossovers - Dumbbell Flyes So can u please give some suggestion about what should I do? Build muscle, lose fat & stay motivated. Male Model Workout Plan 101. TUE THU SAT Resistance. When I use LISS in the morning, What is better for fat loss, eating before cardio or not? Is it enough, or should I do a similar back workout like Lat pull downs instead or both? 1. Also, I quite don't understand how to plan my macros for each day. 2300(+300 cal given my age) in his first week during low-carb days. I was curious that if doing so would counteract or hurt me...which now that I think about it, I can't see why it would as long as the work outs are done. The calorie intake varies during the week. This workout is designed for people who have finished bulking and have some excess fat they'd like to lose. Once you have determined your daily calories from proteins and fats, fill in your eating plan with carbohydrates. Hey Mandy - if you're brand new to lifting, I'd suggest doing a full-body workout 3 times per week. I will be beginning my workout tomorrow in excited and motivated. Can i do this .,? I HAVE A GOOD UPPER BODY BUT I HAVE TOO MUCH OF BELLY FAT ANY WORKOUT FOR THAT. I don’t know if I should give this program longer or add more cardio to my workouts. Fat intake should be approximately 20-30% of your daily calories. 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. What would you suggest the rest timr be between each set and between each exercise. Calisthenics. Leg lift; Works the lower abdominal muscles. Pick something that gets your heart moving, be it treadmill, elliptical, or swimming. For the cardio, yes, you'll add it in after your weight training. A workout for people who have finished bulking and have excess fat to lose. Each week switch dumbbell bench press with barbell bench and incline bench with incline dumbbell press. I should be on a caloriee deficit during this pogram right? Start out with subtracting only 250 calories and monitor your progress. 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. Ok, I was thinking that some of the auxiliary lifts should have less rest time but just wasn't sure about the more complex lift like Squat or Deadlift. Hey Jimmy - Rest can be as little as 30-45 seconds. 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. Max Riley is a freelance muscle building and nutrition writer who has had his work appear in numerous print and Internet magazines. The following plan is not easy. Or does it depends?? I currently have serious issues with my weight and I'd be immensely grateful if you could find time to answer a few questions for me. The internet is chock-full of weight loss routines that promise a tighter butt, trim hips and strong, athletic legs. I’m looking to lose weight and gain muscle. Hey John - check out this article: Chicken breast and protein shakes mixed with water. I am wanting to do to this workout and currently train this same split but really lack consistency and structure in my resistance training days in terms if reps and sets choice of exercise etc. I’m a 5’6” 26 yr old. What kind of rest time do I need in order to get done in 30-45 minutes? One more thing can i replace my lunch with one scoop of whey protein and an apple.and can you suggest me any program.with high rep range, I am endomorph. Learn how to build muscle, burn fat & stay motivated. 45 minutes of HIIT? Wed - Run 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! Second, any menu plans or suggestions? I have just realised it seems like a lot of dumbbells haha. Hey Emely - the training program is written above. Sat - Legs / Shoulders What type of HIIT are you suggesting? Also, can you share some warm up drills that I can incorporate. Learn how to cook delicious healthy meals and snacks! Check out our expert guide on nutrition: Once you have determined your daily calories from proteins and fats, fill in your eating plan with carbohydrates. So, I think doing my legs workout would be too much on my legs in 3 days. I have some questions which you may help me answer: lastly, Is there any good app (other than the myfitnesspal where one can make a proper meal plan for at least a week in advance for a diet plan like this?). You want to not only look better, but have the fitness level and strength to match your new body. I'm going ahead with this one. If you eat a little more protein the drop your daily fat intake to make up for the calories. Get your macros right and this combined with cardio will work. I was wondering how should break down my diet plan to use this program? Your routine is the most fitting for a weak beginner like me, and the way you explain it is so friendly and fun. Great! I have just stated weightlifting as of July this yearand am noticing I am getting the most toned in my arms, chest and legs. If you're not seeing the changes you want after 4-6 weeks, you can subtract 500 calories from your original calorie amount. Join 500,000+ I would suggest trying one of our 4-day upper/lower programs such as this one: For your diet, the less complicated you can make it, the better. Your diet plays the largest part in fat loss. Our BMR calculator will be very accurate in all but the very muscular (will underestimate calorie needs) and the very overweight (will over-estimate calorie needs). Use our BMR calculator to determine your daily caloric needs. 3. Following this diet plan, it says a guy of my age should eat approx. Build muscle, lose fat & stay motivated. Are you looking for a 3 day workout program? I am unable to do even one but would like to know what might be a good way to build up to them. Build muscle, lose fat & stay motivated. 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. Today it took almost 1 hrs for Upper A. 1. Since you're looking for a workout with weight training and cardio, this appears to be right up your alley! As I am way heavier I'm wondering if I got my numbers right. Take our Free Fat Loss Course. TIME: COULD I CONTINUE THIS EATING PATTERN WHILE USING THIS WORKOUT? Learn how to get order discounts and FREE fitness gear! This one is a great fit but my problem is timing. Learn how real people made their transformations! When a weight becomes manageable using the given set and rep schemes, add weight to the bar. I using a fairly well structured meal plan and intermittent fasting which is working quite well and i have had about 2% body fat and 4.5 kg loss over 6 weeks so the diet side seems to be ok. I am trying to lose fat from face, stomach and want some abs. 1.) RE DEFICIT: IS 800Kcal TOO MUCH DEFICIT FOR THE AMOUNT OF ACTIVITY IN THIS WORKOUT? Hey noah - are these calories from your friend or are they altered to fit your macros? my fat % is around 23% and would like to lose fat to reach 18% and gain some muscle, does this programme help. A seated leg curl (pictured) involves pulling the weight down, bending the leg at the knee. Training Level:Intermediate / Advanced Gender: male/female Training Days: 4 days/week Routine Duration: 12 Weeks Cardio (optional): 45 min moderate intensity cardio/week Warm up: 3 min for joints and 4 min for heating up Rest between sets: 60-150 sec Workout length: 60-90 min. I see you mention "You can use low intensity early morning cardio or HIIT (high intensity interval training) in the evenings". Rope Pulldowns - Two Hand Standing Dumbbell Extensions I don't want to lose my muscle either :)) If my daily calorie intake is usually around 1400, should I aim to eat higher, like during my high calorie days of 1900? This workout and diet program will help you achieve those goals. The thing I am most concerned about is how much calories I should eat so my effort won't for naught. HI - Hey Tomas - Protein intake should be a minimum of 180 grams per day. If you use our BMR calculator (, you can use a more specific caloric number that is tailored to you. 36/Female/210lbs. My weight is 78kg. But start resistance after I can eat so I can have shake pre and post workout. Feature includes detailed diet plan and cardio schedule, along with a 4 day upper/lower muscle building split. You may structure these days in any preferred manner. Calisthenics exercises are good for many reasons. Yes, it says my daily calorie intake should be 1997 calories. I never tried lifting before and I need a tiny bit of clarification here. From the numbers you gave me and choosing the 'sedentary' option, it gives me around 2600 calories. Thanks in advance. 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. Workout Plan for Women’s Weight Loss. Success! The content of this field is kept private and will not be shown publicly. 2) Meal plan - the hell? Abs are more or less predetermined by genetics and visible through a lower body fat percentage. Hi, For women, protein intake should be a minimum of 100 grams per day. This is done for health and enjoyment equally. If I lift M W F but do my running T Th S with Saturday being my long run that require fresher legs, it may make more sense to move my leg day to Monday instead of Friday. Unfortunately, you can't spot-reduce fat, so you have to lower your overall body fat percentage. It should be noted that calorie intake can be adjusted based on metabolism. Rest times between sets should be kept to 30-60 seconds. Close Grip Pull Down - Dumbbell Deadlift 2. Columbia, SC 29209 Hi, How should the type if carb days be alternated to maximize results? Barbell, Bodyweight, Cables, Dumbbells, Kettle Bells. It starts slowly, but builds rapidly. That way you can attend family functions, or eat out with friends, and indulge a little more than normal. Hey John - check out this workout: Your diet is more important that your workout. For those looking for a more in-depth resource to teach them how to lose fat, we’ve created a FREE 5 day Fat Loss Email Course. I don’t typically eat that much however but should I even though I’m trying to achieve fat loss? The first thing you will notice about this cardio plan is that it starts slow. Or should I make the calculation from my BMR intake and make it 3047 + 300 cal a day? Mon,Wed,Sat (Strength days) Cals 2,465 C175g P250g F85g M&S writers is a collection of all the other writers that have published content on Muscle and Strength. Confused whether to add it before or after workouts. Would like to add 20 minute cardio for each workout day (would not prefer to go beyond the 4 day workout plan as my work keeps me tight). 1180 First Street South This program is designed to get you in shape over the course of 12 weeks. Fat intake should be approximately 20-30% of your daily calories. *The low calorie days are on my 3 cardio days fasted state so I finsh training just before the eating window commences. You do not have to eat any junk if you prefer. Thurs - Am run ; PM - Chest / Triceps It combines weight training with 3 days of cardio, and 1 day of rest.