Hello all, i just need to know if i am the right way.

Age 27

Height 182 cm

Weight 90 kg

Bodyfat % 15

Goal Weight Loss

I have been doing exercises for 8 months now

Daily calories 2339

Daily macros in grams (protein 167, carbs 285 , fat 59)

Injuries or restrictions none

i started to follow a meal plan with simple food and i dont how to calculate the macros that i am eating.

i eat oatmeal with yougurt before i go to the gym around 7:00 am and after that i am feeling really hungry and i make another meal with 2-3 eggs, mushrooms and other vegetables.At the lunch i eat somthing light and at dinner i eat chicken or caw meat with vegetables.When i feel hungry between meals i eat some snacks. Also i drink green tea 2-3 cups for a day.

I am new l plan and i am worried that i dont lose muscle.

AS for training i start at 7:00 am and lasted 1-1:30 min monday it`s chest day and abs. followed by 20 min treadmill.

Tuesday i do back and shoulder, also 20 min treadmill.

Wednesday i do legs and abs

Thursday arms and 20 min running

Friday i plan to do abs and again 20 min of cardio.

Saturday and Sunday are rest day.

I want to focus on that hard 6 pack abs. Any tips or pointers are appreciated. Thank you and sorry the the spelling mistakes since i am not native english

Hey Pintilei.

The best way to figure out your macros is to read labels first off. Anything you get in a packet or box, look at the nutrition info, that will give you a starting point. I see you are a platinum member though - have you checked out the meal planner?

http://scotthermanfitness.com/mealplan.php

You should be able to figure out the macro breakdown of most foods on there.

You need to be eating plenty of protein to ensure you don't lose muscle. I would say drop your carbs to about 200g or lower, and increase your protein and fat to compensate for the lost calories.

Are your daily calories that you listed what you need to eat to lose weight? Or is that your maintenance calorie number?

You need to have a low fat percentage to be able to see your abs. It looks like you are training them pretty well.

Cardio will also help you lose the fat so you can see your abs. What sort of cardio are you doing? Jogging? HIIT? HIIT will be best to help drop fat.

First of all thank you for your time.

As for the macros tip i will follow your advice and go study more the meal planner. I think i will try to drop the carbs more and up with the proteins and good fat.The macros listed are my maintenence calorie number.Thanks for the HIIT point, i dint know about that but i am gonna look it up for this type of trainning.

Good stuff, happy to be of assistance.

HIIT is High Intensity Interval Training.

The basic structure is a short period of intense work, giving everythig you've got, followed by a short period of rest or active rest.

For example, you could run on the treadmill as fast as possible for 1 minute, then walk or jog for 1 minute and repeat. Do this for maybe 15-25 minutes and you should be exhausted by the end.

You can also use any other machines (bikes, rowers etc) and use the same template. You could also do HIIT outside, doing sprints or skipping etc.