Okay I was going to start measuring my body parts actually like I only know my bicep at the moment, I need to measure my other body parts but I'll make sure that I'm not losing muscle too. Thanks for your help.

No problem !

Hi guys I hope I can tag into this convo I have the same goals as Jason I want to lose some body fat but still bild lean muscle

I'm 25

Work 10h per day as a concreter

I'm 6 foot 1 (185cm)

weight is 205pounds (93kg)

Body fat is around 24%

I train 5 days per week

When I worked out my macros this is what I got

Pro 234

Carb 360

Fat 70

And a total off 3005cal dose that sound right please help

It could be right I guess becuase your job is so physical and you work for so long. Just make sure when you are eating its mainly healthy fods, I wouldnt reccomend "if it fits your macros" as I have noticed that doesnt work for me. Also watch your sugar intake, i read that can contrinbute to fat gains.

Thanks now would you recommend a full body work out with doing weight say 8 to 12 reps or something like the 300 work out Because I'm still trying to gain some muscle and lose the fat or is there a better work out for weight loss sorry first time doing the weight loss thing

Thanks now would you recommend a full body work out with doing weight say 8 to 12 reps or something like the 300 work out Because I'm still trying to gain some muscle and lose the fat or is there a better work out for weight loss sorry first time doing the weight loss thing

Well first of all I'd just like to say I've just started my weight loss too so I'm no expert but I have done loads of research, with most research coming from Scott Hermans videos.

Training

I would recommend doing a full body circuit workout as this works all the muscles and will tear them all. When all your muscles are torn, then it will take more calories to repair them which would help with your weight loss.

I would say don't do this more than 2 or 3 times a week as you need your muscles to have time to repair and you don't want to over train. Also give at least 48 hours between workouts.

By the way I'm sure you can find some great full body circuit workouts in the workout section of this for platinum members.

Cardio

I would also recommend doing some HIIT (High Intensity Interval Training). This kind of workout is meant to increase the calories burned over the next 24 hours. Do you know what HIIT is? Also with the HIIT training don't do it for long periods of time as that become unsafe and if you're new to HIIT start slowly to get used to it first as it is quite a high intensity for a beginner to go straight into. Maybe build up your stamina a bit with regualar cardio for a few weeks.

When you do HIIT make sure that only do it about 2 to 3 times a week as you are not meant to do it for more than that. Also try to keep the total time of teh whole HIIT together for about 10 - 20 minutes when you get onto it.

Gaining Muscle and Losing Fat

I suggest that you try to concentrate solely on weight loss first and as you are doing the training and if you are eating correctly you still might find you gain a bit of muscle too. I recommend you try to concetrate mainly on weight loss too and then once you're happy with your body fat percentage start building your muscle.

Thanks yer I do no what hiit training is thanks heaps for the help