Want to lose the fat belly and build muscle.

randymarsh237

Hey guys I've just signed up for the premium app version and in currently 95kgs. I don't really care about how much I weigh I just want to lose the fat and gain muscle. What fat, carb and protein amounts should I be aiming for? I have an active job I walk about 14k steps per day and that's before I go to the gym. Most days I get to the gym do some weights and finish with a 3km fast paced treadmill walk. I drink bcaa water throughout the day and have 2 or 3 protein shakes.

SueSueDio

http://community.myfitnesspal.com/en/discussion/1161603/so-you-want-a-nice-stomach/p1

randymarsh237

Thank you

psuLemon

randymarsh237 wrote: »

Hey guys I've just signed up for the premium app version and in currently 95kgs. I don't really care about how much I weigh I just want to lose the fat and gain muscle. What fat, carb and protein amounts should I be aiming for? I have an active job I walk about 14k steps per day and that's before I go to the gym. Most days I get to the gym do some weights and finish with a 3km fast paced treadmill walk. I drink bcaa water throughout the day and have 2 or 3 protein shakes.

First, drop BCAA's they are essentially worthless. Second, have a moderate deficit, eat adequate protein (~150g/day), and follow a progressive overload lifting program (like in the below thread).

http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

randymarsh237

Thanks alot