You want to eat about 250-500 calories below maintenance to lose weight/lose body fat.
Working hard for short periods, such as HIIT, also helps to boost your metabolism and fat burning ability.
If you are looking for full routines to burn body fat, Scott has a lot of videos for total body training which aim to burn as much fat as possible while also building muscle, usually total body workouts are a good way to go.
Once you have your average BMR, you will need to adjust your macros - protein, carbs and fat. If you want to maintain weight, you will need to eat about the same number of calories as your BMR. IF you want to gain weight, you want to eat between 250-500 calories MORE than that number, and to lose weight, eat between 250-500 calories BELOW that number.
Looking at your meal plan now, I would say you will need to increase the amount of food you are consuming. I think you're eating in a caloric deficit, but looking at the list, I would say you are getting a lot less than your average BMR, and therefore you're risking losing muscle as well as fat.
If you check out this video, you can learn how to organise how many calories you should be aiming for from each group:
You want to be eating lots of protein if you are going for a lean look. You can get quality protein from eggs, meat, cheese, and milk. Try and eat a diet low in carbs, and stick to wholegrain carbs like rice, bread, quinoa, and sweet potatoes. Don't forget about fiberous vegetables too - broccoli, spinach etc. Lastly is your fats. You want to be eating a moderate-high amount of fats, mostly in monounsaturated form. This includes things like eggs, peanut butter, oils and oily fish like tuna and Salmon. However, saturated fats are important too, such as coconut oil.
As for your training, if you want to get ripped, I assume that means you want to lose body fat. A good way to achieve this is to do full body workouts, and to do HIIT cardio 3-4 times a week.
You're doing HIIT, so that's a good start. What kind of workouts are you doing on this plan? Muscle splits? Full body? How many days a week do you train?
Hopefully this will help you out, and once you have a bit more info, be sure to post here and we'll give you any more advice you need
What kind of workouts are you doing on this plan? Muscle splits? Full body? How many days a week do you train?
I got to say it is a split
Day 1 - Back, biceps, cardio
DAy 2 - Chest, shoulders, triceps
DAy 3 - cardio
Day 4 - legs, abs
Day 5 - Back, biceps, cardio
Day 6 - cardio
Day 7 - Chest, shoulders, triceps
.........
I got to 2 questions.
First is about the equipments. I train at home as I have dumbbells and power tower.
Like i said i have trained for 12 weeks and in my 4th weeks now, so I can lift heavier but my weights are still the same.
So what i do is I do more reps. Is it wrong? or should I get more weights?
My 2nd question is how to calclulate calories of the food since mostly are bought from outside during working hours?
Thanks.
Thi Ha
Firstly, I wonder about your current split, and whether you may want to think about tweaking it just slightly. You are training everything BUT your legs and abs twice a week.
Your core and your legs are big parts of your body. Obviously you will be working your core through most exercises anyway, but I would recommend targeting them 3-4 times a week in addition to your other body splits.
And your legs are a HUGE muslce group, so you don't want to be letting them lag behind everything else. You've got your quads, glutes, hamstrings and calves to think about. If you plan on continuing with training everything else twice a week, I would suggest trying to structure it so that you can also get in some training for each of the different leg areas twice a week too.
If you're BMR at rest is 1766 and in motion is 2119, add those together and you get 3885. Divide that by two, you get 1942. So to lose fat, I would say aim to eat between 1500-1700 calories.
In regards to your questions...
1) What you want to do is focus on progressive overload. This can be done in many different ways. What you are doing (more reps) is one way, while you could also try slow negatives, drop sets or supersets to also achieve progressive overload with the same amount of weight.
2) If you want to figure out the calories of your food, you can normally type the source into Google and it should give you a rough idea of the macronutrient breakdown of it and its calories content. For example, if you search for broccoli, it should come up with a table which shows you how many grams of protein, carbs, fat, dietary fibre etc is in say 100g of broccoli, and it should give you an approx. calorie number.
Remember, protein and carbs are each 4 calories per 1 gram, and fat is 9 calories per gram.
You want to eat about 250-500 calories below maintenance to lose weight/lose body fat.
Working hard for short periods, such as HIIT, also helps to boost your metabolism and fat burning ability.
If you are looking for full routines to burn body fat, Scott has a lot of videos for total body training which aim to burn as much fat as possible while also building muscle, usually total body workouts are a good way to go.
