Need help getting fat levels under control
I am new to the forum and would like to know if there is a cookie cutter type of program i can follow that will help me shed the fat from my body. My doc says I have low T levels, but not low enough to get a TRT prescription (hence how I found this site).
I have lost a lot of muscle mass, but have a lot of fat on my body. I'm basically skinny fat. How do you get the fat off if you have very little muscle on your body? I've tried so many different types of diets and exercise combinations but none of them work.
Stats:
Age: 34
Height: 5'10
Weight: 220 lbs
Fat %: Probably 25-30% sadly
Cycles: Never ran a cycle.
My pics (yes I'm fat): https://www.eroids.com/node/97121/
Here is my current plan and I'm not sure if it will work at all:
Monday - Weights - Chest/Tries/Shoulders
Tuesday - Cardio - 45 minutes cardio - HIIT or eliptical
Wednesday - Weights - Back/Biceps/Abs
Thursday - Cardio - 45 minutes cardio - HIIT or elliptical
Friday - Weights - Legs - Squat/Deadlift/Leg Curl/Leg Press/Calves
Saturday - Off
Sunday - Light HIIT cardio at home (fitness blender)
As regard to diet, I have absolutely no idea where to start.
My best guess:
Low carb 24/7 with as much protein and good fats as i can eat.
Have a cheat carb meal every 3 days if I go insane.
No idea how many calories I should be eating.
My typical ideal weight back in college was about 170lbs while having 12% bodyfat. If I could get here first then start bulking that would be a dream come true.
Any suggestions would help me out a lot. I'm going to try the program I've outlined above starting tomorrow (with HIIT cardio) and see how it goes.
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In your situation, while cutting carbs will help, cutting calories will be much more effective with bodyfat in that range. Also as of right now,, dont concentrate on consuming as much protein and good fats as you can eat, calorie restriction is what you should aim for. You need to start increasing your cardio at least everyday also. Twice a week cardio wont help much. As you get leaner, then the low carbs diets will be more effective, but dropping calories is the main factor.
Ton of information here:
https://www.eroids.com/forum/training-nutrition-diet/workout-exercise/th...
I saw in your pic post that you had trained for a few years already. That means your body will respond a lot better and faster then someone who has never trained. Main thing is having a goal and sticking to it.
And train hard. If you aren't on the verge of puking during some of the training then you are not pushing yourself hard enough. 45 mins of HIIT means you aren't going hard enough. Other then that I really like the split. Not sure what Light HIIT is, seems like an oxymoron but some light cardio is beneficial to your health though it won't do too much in the way of fat loss.
All in all though diet will be the thing that ultimately takes of the unwanted weight. Pretty much any healthy diet(one consisting of complex carbs from grains, lean protein and healthy fats) is going to do wonders. BUT I will say be ready to change your diet as you loose that weight. Your body will adapt and change as your progress so keep reading and learning.
Look up Scoobs carb cycling....focus on the diet....good clean diet beats any cardio...count your macros.