I am currently on a fat loss routine. Since late December, I’ve gone down from 178 to 164 lbs. I’ve been lifting for about 5 years but in the past 6 months, I have not been doing any heavy upper body lifting due to a shoulder injury. I have however still been lifting legs heavy with gains. For fat loss, I’ve been eating pretty healthy and doing some sort of aerobic exercise (elliptical, bike, jogging) and anaerobic exercise (soccer, football, basketball) 6 days a week. I’m 5’4" and a 23 year old male. I’m still pretty bulky. I still have a small gut so I want to lose more fat but pretty soon I want to start incorporating upper body strength training again (shoulder still not fixed but going to try to work with it). So my questions are:
-What should my protein intake look like? I eat lots of protein but I want to start taking whey and casein proteins.
-How many days a week should I do cardio? I know cardio should come after lifting.
-I usually would lift by muscle. Sometimes just one muscle a day like chest. That way I could focus on tris on a separate day. Back and bis usually together and shoulders and core together. Legs on its own day. Should I use a different split?
Thanks for any replies!