Ok, I need to find an upper body program that I can do during my soccer season. What im looking for is to tone up, lose body fat, and gain muscle strengh, but not to much mass. Upper body im meaning waist up, so pretty much everything besides my legs.
Also I need help making a food plan sence im going to colllege it will be easer for my to choose what I eat.
Body fat about 13% not really sure i did a picture comparison
Weight 166lbs
Fat 21.58 lbs
BMR at rest 1969.84
BMR in motion=3053.26
BMR average=2511.55
+250cals
Protien= 220.5 grams=882cals
Carbs= 301.88grams=1207.05cals
Fat= 73.5=661.5
total cals=2750.55