I wanna built abs , arms , biceps and triceps

tigerblood6

I am 58 kg - 155cm

I want to loose weight and the same time built muscle. Please share to me diet plan and cardio exercise.

firef1y72

To lose weight simply plug your details in here and eat less than you burn.
But to build muscle while losing weight is difficult, (but not quite impossible). You need to make sure your deficit is a small as possible, which means you will be losing very, very slowly, if at all but hopefully losing fat while gaining muscle. You'll also need to follow some kind of progressive lifting programme (meaning it gets heavier/harder over time), I started with Stronglifts 5x5 and am now following Wendler 5/3/1. Although cardio is great for heart and mental health it won't help you build muscle.

Don't expect fast results, I've been lifting heavy (for me) for well over a year while losing weight and it's only really now I'm in maintenance for a while that the results are becoming visible, probably more down to the losing fat than the tiny amount of muscle I've gained.

There's 6 weeks between these 2 pics and I've been maintaining within a 4lb range.

trigden1991

You can't do both at the same time efficiently.

GerlaineGerry

You have to workout and eat clean in order to see abs. Calorie deficit to lose fat and lifting to build muscle as well. Only cardio alone won't make you build muscle. My advice: 5-6 meals a day, lifting weights and any form of cardio at least 30+mins preferably HIIT.

ecjim

gportman08 wrote: »

You have to workout and eat clean in order to see abs. Calorie deficit to lose fat and lifting to build muscle as well. Only cardio alone won't make you build muscle. My advice: 5-6 meals a day, lifting weights and any form of cardio at least 30+mins preferably HIIT.

This is good advice - start with a beginner's program like Strong lifts 5X5 - get some protein in your diet (eat some meat) lots of veggies - Eastcoast Jim

cwolfman13

You're not going to lose weight (calorie deficit) and put on muscle mass at the same time to much of any measurable degree. Lifting will help preserve the muscle mass you have so it's there when the fat is removed...depending on how much you have to lose and experience or lack thereof with lifting you may see some noob gains, but these are pretty negligible...it's just two conflicting goals.

I'm guessing you're new to lifting so I would recommend a full body program 3x per week on non consecutive days that emphasizes compound movements that work the entire body...squats, dead lifts, bench press, rows, overhead press, etc or variations of these movements. Just working on abs, arms, biceps, and triceps isn't going to do much for you except spin your wheels.

Visible abs are about having the muscle and being at a low enough BF% to show them...it's typically a pretty low BF%...for guys it's usually 10ish% or lower...for women I think it's around 18% and even then, visible abs have a lot to do with genetics, particularly for women.

For cardio, just do whatever you like to do for cardio...personally, I cycle about 4x per week...mileage and time varies. I usually put in around 50 miles per week...my weekday rides are typically shorter and then a longer ride on Saturday or Sunday.

rdl81

^^^^This

A full body program is a good place to start, compound lifts will work your arms plenty, I never train just arms and very very rarely would do a pure arm exercise and my arms are one of my best muscle groups and that is from compound lifts as mentioned above

cs2thecox

Yep, structured, progressive compound lifting programme
(StrongCurves comes highly recommended on here although I've never done it, plus StrongLifts 5x5 which is what I did before I found my current trainer and had him set my plan)

Sensible calories - maintenance or just below - with a decent amount of protein seems to be a reasonable balance between shedding fat while maintaining muscle, therefore making it more visible.

Cardio is optional in my opinion. I don't do any really! Apart from my 12,000+ steps a day...

Also patience. Lots and lots of patience and huge amounts of consistency. Sorry!

TavistockToad

tigerblood6 wrote: »

I am 58 kg - 155cm

I want to loose weight and the same time built muscle. Please share to me diet plan and cardio exercise.

dont skip leg day....

TavistockToad

gportman08 wrote: »

You have to workout and eat clean in order to see abs. Calorie deficit to lose fat and lifting to build muscle as well. Only cardio alone won't make you build muscle. My advice: 5-6 meals a day, lifting weights and any form of cardio at least 30+mins preferably HIIT.

if you can do more than 30 minutes, its not HIIT..... :noway:

GerlaineGerry

TavistockToad wrote: »

gportman08 wrote: »

You have to workout and eat clean in order to see abs. Calorie deficit to lose fat and lifting to build muscle as well. Only cardio alone won't make you build muscle. My advice: 5-6 meals a day, lifting weights and any form of cardio at least 30+mins preferably HIIT.

if you can do more than 30 minutes, its not HIIT..... :noway:

Maybe I need to rephrase that... Cardio at least 30mins. Or preferably HIIT!