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  • Posted On: 06-25-17, 4:59 pm (EDT) #1

    Training at home help and diet

    June 25, 2017, 4:59 pm

    Hi all,

     

    im relatively new to working out and only really have time to train after work when most gyms are closed. Anyways, I am 19, 5’10” and currently 60kg (body fat around 15%). I want to try and cut my body fat and BUILD MUSCLE. Does anyone have any suggestions as to whether I should be in a calorie deficit or in excess? I also don’t have loads of extra cash or time to get foods and supplements so if anyone could link me to some recipes and basic supplements that would be very much appreciated.

     

    happy gains πŸ’ͺ🏻

  • Posted On: 07-14-17, 3:42 am (EDT) #2

    Training at home help and diet

    July 14, 2017, 3:42 am
    Posted by: Lbarton98

    Hi all,

     

    im relatively new to working out and only really have time to train after work when most gyms are closed. Anyways, I am 19, 5’10” and currently 60kg (body fat around 15%). I want to try and cut my body fat and BUILD MUSCLE. Does anyone have any suggestions as to whether I should be in a calorie deficit or in excess? I also don’t have loads of extra cash or time to get foods and supplements so if anyone could link me to some recipes and basic supplements that would be very much appreciated.

     

    happy gains πŸ’ͺ🏻

    Hey hey @lbarton98!

     

    If you're new to lifting, then you can still muscle muscle while losing fat, so stay in a slight calorie surplus (250-500 calories above maintenance) and that will give you the best chance of doing both.

     

    There are plenty of recipes on this site you can check out in the recipes section, and as for supplements, if you have a protein powder (if you need it to make up protein numbers for the day), then that's all you need. If you don't actually need a powder to hit your protein macros for the day, then you don't need to worry :-)

     

    As for training at home, try my 12 week home program, all you need is dumbbells! http://muscularstrength.com/12-Week-Home-Program

     

    And go to the @mealplan page if you haven't calculated your macros yet :-)

  • Posted On: 12-19-17, 7:11 am (EST) #3

    Training at home help and diet

    December 19, 2017, 7:11 am

    Hi Scott, i have a question. I have just started the 12 week home program, but was wondering if i have this right. Upper Body 1 day 1, lower body 1 day 2, abs 1 day 3, rest day 4. Then start again. Any help would be gratefully appreciated. Thank you.

  • Posted On: 12-20-17, 5:27 am (EST) #4

    Training at home help and diet

    December 20, 2017, 5:27 am
    Posted by: mickthemike

    Hi Scott, i have a question. I have just started the 12 week home program, but was wondering if i have this right. Upper Body 1 day 1, lower body 1 day 2, abs 1 day 3, rest day 4. Then start again. Any help would be gratefully appreciated. Thank you.

    @mickthemike if you go to the main page for the home program (which I will link below), there is a CALENDAR on the right hand side of the screen. Download the calendar and then you will know what to do and when to do it for the entire program 😊 

     

    http://muscularstrength.com/12-Week-Home-Program

  • Posted On: 12-20-17, 5:36 am (EST) #5

    Training at home help and diet

    December 20, 2017, 5:36 am

    Thanks

  • Posted On: 12-20-17, 5:49 am (EST) #6

    Training at home help and diet

    December 20, 2017, 5:49 am
    Posted by: mickthemike

    Thanks

    You are very welcome @mickthemike!!

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