I'll make this short as I know most people don't have patience for newbie questions. I'm 5'4, 120lbs and at a rough estimate between 16-18% body fat. I was mostly losing fat until recently but because I was doing it at a too low calorie deficit I wasn't making any major results on weight lifting progress. I know realise to build muscle I need to eat more.
I've started following a diet of around 1600-1900 calories with macros around 100-110g protein 70g carbs, 30g fat. roughly 50% protein, 35% Carb, 15% fat. I'm not avoiding fat for any reason, I know its fine for you its just the way diet works out.
The regime I'm following is
Day A:
6-8 mile walk
DB Bench Press
DB Overhead Press
DB Overhead Tricep Extension
DB Sidewards Lift
DB Arm Row
Deadlift
BodyWeight Dip
DB Arm Curl
Plank/Russian Twist
4 Mile run
Day B:
6-8 mile walk
1-2 mile swim
Day C:
6-8 mile walk
Squats
Standing Calf Raises
DB Shoulder Press
Arnold DB Press
DB Side Raise
DB Curl
Plank/Russian Twist
4 mile run
I was wondering what results I might see if I carry forward with this program and how soon. I know things like this take time and consistency.With increasing weight over time. Any criticisms and advice really appreciated. BTW my age is 18. I'm not sure why sidebar says 49
I've started following a diet of around 1600-1900 calories with macros around 100-110g protein 70g carbs, 30g fat. roughly 50% protein, 35% Carb, 15% fat. I'm not avoiding fat for any reason, I know its fine for you its just the way diet works out.
The regime I'm following is
Day A:
6-8 mile walk
DB Bench Press
DB Overhead Press
DB Overhead Tricep Extension
DB Sidewards Lift
DB Arm Row
Deadlift
BodyWeight Dip
DB Arm Curl
Plank/Russian Twist
4 Mile run
Day B:
6-8 mile walk
1-2 mile swim
Day C:
6-8 mile walk
Squats
Standing Calf Raises
DB Shoulder Press
Arnold DB Press
DB Side Raise
DB Curl
Plank/Russian Twist
4 mile run
I was wondering what results I might see if I carry forward with this program and how soon. I know things like this take time and consistency.With increasing weight over time. Any criticisms and advice really appreciated. BTW my age is 18. I'm not sure why sidebar says 49
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2Xy2KY9
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