Weight lost diet program

[Lukeee7]

Hi All,

New to the forums.. Quick bit about myself... Names Luke im 23 & ive recently joined the gym & started a calorie controlled diet to get in shape.

As i said above i started a calorie controlled diet.. But i want to know if this will work or could possibly take alot longer than other diets? I lost about 10lb in 4 weeks by doing this. I was doung cardio at the gym about 3 times a week & eating under 1800 calories. I wasn't eating breakfast much but at lunch id eat ruffly 750/800 calories ruffly.. This would consist off tesco pasta , muller light strawberry yoghurt fat free & pack of snack a jacks. For dinner uncle bens rice with chicken. 90% of time drinkinh water.

Also always in a van so hard to cook anything midday

aim is to slim down stomach lose "love handles". Also build muscle around whole of body!

I ask alot i know but im feeling really dedicated for sure!

I look forward to your replys & any tips!
Regards

[Boss Man]

Hi Luke, good to speak to you.

The diet doesn't seem too bad, but I'd definitely have breakfast and space your calories out more during the day.

Also as you're active, I'd increase the calories on workout days by around 25%-30% and on non-workout days by around 10%

[Lukeee7]

Thanks for the reply !

Would you suggest to keep at just cardio? Or do weights aswell.. Aining to loose hips & mainly.. Then lose fat around thighs.

Currentky doing cross trainer bike & tredmil.. ?

Look forward to you reply

Thanks
Luke

[Boss Man]

Definitely do weights not just cardio.

1lb of extra muscle burns an additional 45-50 calories, by helping to improve your metabolism.

[Lukeee7]

So do cardio say everytime i go then do send one day legs another? Whats the best way of losing fat around thighs and bum? Any chance of a little workout plan?

Thanks
Luke

[Boss Man]

Squats, 2 sets, 10 reps

Lunges, 2 sets, 10 reps

Deadlifts, 2 sets, 10 reps

Bench press, 2 sets, 10 reps

Bent over Rows, 2 sets, 10 reps

Shrugs, 2 sets, 10 reps

Planks 30 seconds.

You would do that 3x a week every other day.

As for what you lift, go for the second smallest dumbbells on bench press, lunges and squats, the smallest dumbbells on shrugs and the smallest barbell on bent over rows and deadlifts

This is how your schedule could look per week

Day 1. Weights

Day 2. Cardio

Day 3. Weights

Day 4. Day off

Day 5. Cardio

Day 6. Weights

Day 7. Day off.

This prevents you doing 5 days straight and 2 days of nothing, as I think that's allowing too much consecutive taxation and 2 days of your body doing nothing, slowly starting to adjust to it, before 5 days of grind again, which might take the edge off progress potential, so the 5 split days should be better for you.