Can i do this better?

L

Laurenzo

0
Hello everybody,

I’m Laurenzo and i am looking fors ome personal advice. Currently I am using a nutrition and workoutplan for about 2 months now. Since that time I have lost 9,5Lbs. But now im curious to know if i can adjust my workoutplans in order to reach my goal in a more efficient way.

My goal is lose my last bit of belly-fat and to gain more muscle-mass. I am now 24 years old, 6,2f tall, weighing in on 183,92Lbs, with a bodyfat percentage of 15.2%. 2 Months ago that was 17.1%. Please give me any feedback that can help my progress!

This is my workoutplan:
Monday at 6pm: 20min rowing, 40min weight-training for chest & biceps, 25min on the cross-trainer.
Tuesday at 6pm: 15min of normal tempo cycling
Wednesday at 6pm: 25min rowing, 20min of abdominal exercises, 30min on the cross-trainer.
Thursday at 6pm: 20min rowing, 40min weight-training for upper back & triceps, 25min on the cross-trainer.
Friday at 6pm: 15min of normal tempo cycling
Saturday at 8pm: 90min of up-tempo walking
Sunday: No workout.

This is my daily nutrition plan:
9am: Breakfast, 2 yogurt meals, containing a total of 450cal, 14g protain, 60g KH of which 52g are sugars, 18g fat.
1pm: Lunch, 2 slices of brown-bread with 3 thin slices of chickenfilet on it+ 2 slices of brown-bread with salami or cheese.
4pm: 1 Banana
8.30pm: Evening dinner, often with chicken and rice or pasta.
10.30pm: 1 200ml hero Fruit2day fruitdrink of 120cal + banana

Thanks in advance!
 
as above fullbody 3x a wk,and change your cardio to none workout days,instead of the 15mins slow tempo cycling,do some HIIT and some longer SS cardio.
 
I am thinking of doing a fullbodyworkout on Monday and Thursday and doing less cardio on those days and leave the basic cardio stuff for the other days.

As for nutrition i am aware that right now i am eating and working out to lose weight. But i find it hard to find a balance between overeating and under eating. 3,5 years ago i weightend 140lbs and i started lifting weights, i only did cardio as a warming up back then. over the course of 1,5 year i gained 28,5lbs and then i had a bodyfatpercentage of 12.7%.

Then due to some issues i didnt workout for a year and gained 22lbs of fat. So now im working out to lose fat, the opposite of what i did 2,5 years ago. Im worying that if i go back to eating as much as i did back then that i will gain fat again. I find it hard to find a balance to eat for muscle growth but not gain extra fat.
 
A yogurt meal is bassicly a drinkable breakfast replacement.

As for counting calories, i do, i take about a total of 2100 a day.
 
I think others covered it pretty well.

1. You need a balanced lifting regimen, covering your whole body - not just the upper body. Adding Squats(or deadlifts) would be a good start. In general I might do a little more lifting/less cardio - 3-4 lifting days a week is fine, but 45-55 minutes of cardio on lifting days as part of the same workout is probably overkill.

2. Nutrition - More lean protein, more whole fruits/veggies if at all possible. Try to get more of this instead of the yogurt drinks. Also, for your lunch sandwich(es), the chicken is a good choice of meat - the salami, not so much(typically heavily processed and high in salt/fat).
 
To add to the above- you can not lose body fat and gain muscle simultaneously. One requires a caloric deficit, while the other requires a surplus. Choose one goal and stick with it. If you want to gain and are happy with your current bf% you are going to need to eat above your basal metabolic rate (BMR). There are lots of online calculators that can help you determine that number. If you wish to lose body fat, you will need to eat below your BMR. Thus, once you choose a goal and know your BMR, either add or subtract 500 calories from it for the appropriate goal. Then divide your daily calories into 25-30% protein, 50-55% carbs, and 20% healthy fats. Is this a bit of work? Yeah, but it is a fool-proof way of perfecting your diet.Good luck!
 
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