Looking for gaining lean muscle and loss fat

Jabr556

Hi

I hope you are all doing well. I need your advice regarding what calories, protein and carbs should I consume everyday.

I started working out last 2 months to build muscle, but unfortunately I feel I didn’t get the result that I need yet.

Based on inbody measurement:
Currently weight: 61.4 kg
Height: 164 cm
Muscle mass: 28
Body fat mas: 11.6
Body mass index: 22.9

I’ve exercised 10 minutes cardio for warming, strength exercises for 75 minutes, and cardio for 20 minutes.

Give me your advice to get muscle please.

Unknown

This content has been removed.

fitnessguy266

swierzbik1 wrote: »

Can't say anything without knowing what your understanding of "strength exercise" is and what you define as "cardio" pre and post main pieces (which kinda immediately is first thing I would change). Male or female? 1-10RM in at least 5-10 major lifts?Macros? Food quality? Food sensitivities? Supplements? Hydration? Sleep? There is like another 100 questions that I make during assessment for my clients which is why I always end up with successful transformation in the end. I am starting to notice that more and more times people on this forum just want "1 secret trick" to make them leaner or with more muscle mass

As an advocate of complete transparency when it comes to result in fitness, i apppreciate the integrity you represent with your clients.....i see all too often trainers that force feed typical mainstream bs to clients.