So I am 32 yrs old 5'11 and currently 170lbs..I was weighing 182 with broad shoulders and decent arms but definitely had a gut so I did an intermediate fasting last summer with 30-45min jogs every few days and after 3 months I was down to 165 and could see a few abs but lost more muscle than I wanted to and had no concept of how much protein intake per day and wasnt packing in enough calories during feeding window I guess..I hit a plateau in October or November and was discouraged so I ended up stopping the fasting and gaining more fat and somehow lost more muscle in the process..body fat on FitIndex scale is 17.6 now with abs covered and can grab a handful of fat and I was down to 16.2 at my lowest from the fast with top 2 abs showing and pretty much rock hard...weight training before and during fast was just at home 25lb dumbbell work every few days mainly just curls and then id do a bunch of pushups and hiit type stuff and still had a good amount of muscle..Im now in the gym and doing more but lost on how I should be eating and training all week including cardio to gain more muscle and get my fat down..appreciate any advice anyone has, thanks!
from Bodybuilding.com Forums - Nutrition https://ift.tt/3gxLpdy
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