Critique moi, need some ideas

M

matt1891

0
Hiya, noob here. I need some ideas, I'm not doing something right & have hit a wall!!!!!

Right now I'm 29y/o, 6'1" 212lbs, 22% BF. Goal: lean down to 15% BF while maintaining current lean muscle mass.

My current resistance program hits all major muscle groups. I'm doing 4 sets of 15 reps, counting 1-2-3 on every movement, each movement is pretty slow. If it's too hard I back off on the weight, if it's too easy I add weight to keep my 4x15. For cardio I hit the recumbant bike about 43mins at 75-80% MHR. I do both resistance and cardio about 5-6days/wk.

So ya, I'm open to ideas on how to reach my goal. Should I do more cardio, or alternate cardio/resistance days, change reps, or???

Also I need to know how many calories I should be eating every day, and how many grams of protein I should be consuming. Like do I need to have a deficit, or what?

EDIT: also forgot to mention I'm taking 2 scoops superpump250/day

Any constructive critism would be appreciated, thanks

MATTT
 
Last edited:
Halve the number of reps you're doing on each exercise. Seriously. Halve it. 15 reps might burn a few more calories than 6-8, but 6-8 will do a better job at maintaining muscle mass. Maintaining muscle mass is more important than burning extra calories. Also, you probably don't need to count how long it takes to complete each rep, so long as you maintain control over the weight throughout the movement. Without knowing in more detail exactly what it is you do in your resistance training, I can't give further advice on that front. As for frequency and duration of training, it's entirely dependant upon what you can recover from.

Regarding nutrition, yes, you need a caloric deficit. You should maintain 2g protein/kg bodyweight/day while consuming 500kcal less than what you require for maintenance. No exercise program will make you lose fat unless you are consuming less than what you're using.
 
Hey goldfish, thanks for the input. I'll lower the reps/increase weight and give that a try.

Do you think I should be hitting the weights and cardio daily, or alternating of some kind?

So at 208.5/2.2x2=189.5 grams of protein/day. How do I calculate required calories per day?

MATTT
 
You must log in or register to reply here.
Back
Top