s'up /fit/ - I need some advice please. I'm sick of being skinny fat. I got into training at the gym about a year ago, but I made all sorts of beginner mistakes - poor form, inadequate attention to diet etc. I bulked up quite a lot and put on some lean muscle - other people noticed. But I never shed a layer of fat that remained on top, I was always fatigued and I never made much progress.So now I'm turning over a new leaf. I'm logging my diet on fitday, tracking it carefully, and I'm in the first week of the stronglifts 5x5 beginners program, which I intend to follow meticulously. Here's my new plan: M/W/F is one hour training with weights doing 5x5. T/TH is 30 mins steady cardio in the morning (road running), and 30 mins abs work in the evening. Sat is 40 minutes cardio. Sun is rest.Here's my question: if my aim is to shed the fat and build muscle, what kind of daily calorie deficit is appropriate? From some rough calculations, I think I'm at a 500 calorie deficit each day.Oh, and inb4 "you can't lose fat and increase muscle at same time."Pic represents ideal.
>Oh, and inb4 "you can't lose fat and increase muscle at same time."You can if you're a beginner. For a while.Also, you're doing way too much. You'll burn out early.
I too would like to know =[No matter what i do i can't shake a small layer around my midrift
>>279012Ab circuit and HIIT cardioDo it.
>>279014ya i only do hiit cardio.I've not been hitting the weights lately as I'm trying to cut that fat....you sure I should be working abs too?
>>279022If you're doing HIIT you could leave outthe 40 minutes cardio training done on saturday.HIIT twice a week is already enough.
>>279007why 30 minutes of abs
>>279015how small is the layer? how built are you already? probably JUST work on building muscle if you are skinnyfat. pics for more comprehensive advice
>>279046For some time I've had an abs circuit routine that usually takes about 30 mins (maybe a little less) - trying to hit lower, upper, obliques and lower back.I should probably think about changing that too ...
>>279076no camera atm, moving into a new dorm for the coming year. but to explain, its like i can feel abs underneath, but there is a weird bit of fat over them....kind of different....