– Hey Guys,
I’m in need of little advice and to confirm (hopefully) that I’m on the right track for my goals so I thought i’d pop in here and ask the pros.
So number 1 priority is body fat % loss, while maintaining or even maybe a little growth in lean muscle mass if possible. I’d like to see what I can get done in 8 weeks.
So here are the stats to start, I’m 35, Male, 18.5% body fat, 155cm tall and 179 Lbs.
As far as the diet goes: 5-7 days a week (weekends vary a bit but not super drastically)
Macros - 55% protein / 32% Fats / 13% Carbs
Breakfast: 441 Calories (breakfast smoothie)
- 32 Grams protein powder
- 1 Egg
- 1 cup blue berries
- 1/2 cup egg whites
- 1 teaspoon natural peanut butter
Mid morning: 90 Calories
- Skinny latte
Lunch - 488 Calories
- 250g of chicken breast
Afternoon: 90 Calories
Evening Shake Post Gym - 242 Calories
32g Protien powder w low fat milk
Dinner - 470 - 500 Calories
- 250g Chicken & Basic salad.
So around 1850 Calories intake a day.
- Workouts in the evenings after work.
Mon, Chest isolated lifts + 30 mins Hiit elliptical. 60 mins total.
Tues, Shoulders isolated lifts + 30 mins Hiit elliptical. 60 mins total.
Thurs, Arms isolated lifts + 30 mins Hiit elliptical. 60 mins total.
Fri, Core isolated lifts + 30 mins Hiit elliptical. 60 mins total.
On those gym days throughout the entire day (according the fitbit hr) im burning around 3500-3700 Calories - 500 - 700 of those being at he gym.
and non gym days around 3100.
So whith those figures in mind am i on the right track guys, Ive been playing the idea of also getting to the gym in the morning as well and smashing out an extra 30 min hiit workout but im not sure if its over doing it to the point of detrimental.
I really appreciate any advice you guys can throw my way.