Hello everyone,

I am a newbie here.

I belong to Skinny fat catagory. 2 years back, I used to be very lean but because of outside food (Sodas and beears), irregular food (one high calorie meal/day and 1-2 snack meals), no physical exercises I gained weight over these two years but end up having a large amount of belly fat (Rest of the body looks normal).I want to loose my belly fat and at the same time gain muscle (again I dont want to become a body builder but I want gain some muscle, especially arms).

I started working out 2 months back though I am getting some muscle, I am losing it if I don't workout for a week

My body fat 23.1%:
From the calculator available in this website, BMR at rest: 1868.69 and BMR at motion 2896.47 (Honestly don't know what it does or what it is )
Height 5'10"-5'11", Weight 173lb (now)

Using Whey protein (Gold standard, ON) shake post workout
I want to know the healthy way to shred my belly fat and gain some muscle
I work from 8 to 6, doing workout from 6-7:30, 5 days a week (Mon, Fri - Pull workouts; Tue, Sat-Push; Wed-Legs, Thu,Sun-Rest)
Body composition: Normal upper body, big belly, and lean legs (below knees).
What should be my diet plan?

Note: I do not want to cut any weight. However I want lose fat and gain muscle

thanks in advance.

BMR in Motion is your TDEE (Total Daily Energy Expenditure) - how much calories you burn staying alive and moving/exercising. BMR is your Base Metabolic Rate and is simply the minimum amount of calories you need to survive without moving - basically just "keeping the lights on."

To lose the added body fat and preserve/gain lean mass, you need to put together a wholesome meal plan (no sodas, beer, and othe junk foods) and run a 250 to 500 calorie deficit off of your TDEE - in your case 2896 - 250/500 = 2736/2396 calories per day. You should continue doing full-body Push/Pull/Legs or Push/Pull workouts 3-4 times per week and resting on the other days. Scott has plenty of videos with PPL or PP workout programs to follow if you need further guidance.

With time, persistence, patience, and consistency, you will get the physique you desire. It could take 6 months to 1 year to get to your goal so patience is key.

John

Thank u for the reply.

So I should consume 2736/2396 Cal a day, and what should be my protein, fat, carb intake/day?

Where can I calculate those %?

You should start slowly with the 250 calorie daily deficit and eat 2736 calories. After 30 days or so and if you are making progress, increase your daily deficit to 500 calories and eat 2396 calories.

Go to the MEAL PLANNER tab at the top of this page and use that to build your meal plan and your macro counts. In general, you want to keep protein consistent and manipulate your fat and carb numbers to either gain muscle or lose body fat. When natural, you can't do both. You will lose some muscle when you lean out and you will gain some body fat when you bulk up. Following a strict meal plan and tracking your macros will minimize either the muscle loss or the body fat gain.

John

Hey @banalrinfy. John has given you some good advice. However, whether you should cut or bulk may depend a little bit on your age as well. Obviously you are a newbie with only 2 months training, and if you are in your teens/early 20s, I'd suggest you get yourself into a slight calorie surplus in order to gain muscle while losing fat - as a newbie, this is something you should be able to achieve.

Also, I see you want to lose fat, gain muscle, and not actually lose any weight. Now this will work for a little bit as you replace lost fat with muscle, but your weight may go down just a little bit so keep that in mind.

You've obviosuly been to the @mealplan page and used the calculator, so if you look at the left hand side of that page you'll also see below the BMR calculator a place to figure out what your macros should be as well. Grab some numbers from there, post them here and then we can help you adjust them for your goal 😊 

I am 26 now.

Calorie Goal: 2492

Protein: 209

Fat: 77

Carbs: 241 from the macro calculator

And which of these 2 workouts work best for me?

Push pull or Strength workouts

Currently doing push-pull, can lift weights and going good on push day

But when I am doing bicep isolation workouts I feel some sort of pain and cannot lift much, any good compound workouts that work for biceps?

And from sculpt, my left bicep and tricep are weaker than right ones (and I can feel 'em as I can lift less weights compared to right ones)

Other than these workouts, any other good workouts to reduce belly fat?

Doing 4-5 days a week

Push day (Bench press, shoulder press, tricep extention, skull crush, push ups)

Pull day(bicep curls, dumbell curls, back workouts including seated cable rows)

Legs (Leg presses, squats, deadlifts, crunches, planks)