Help me

malmunif2 · April 2018

I’m Mohammed,
Age 24
Weight 68 kg
Height 172 cm
Body fat 23%

My goal is losing body fat and gain some muscles. Any recommendations to reach my goal plz.

Here is some pictures of me and the calories, carbs, protein, and fat I have per day.

You can connect me here by massage

Thanks

jaycam1989 · April 2018

1500 calories? How active are you? 1500 calories is really not much. Not eating enough will stop you from losing fat and building muscle mass.

JeromeBarry1 · April 2018

Use the "Search" feature for terms such as "abs", "progressive heavy lifting", and "bulk/cut". Good luck!

malmunif2 · April 2018

malmunif2 · April 2018

jaycam1989 wrote: »

1500 calories? How active are you? 1500 calories is really not much. Not eating enough will stop you from losing fat and building muscle mass.

I’m here to hear from you tell me what I have to do to burn this fat and see the transformation.

malmunif2 · April 2018

JeromeBarry1 wrote: »

Use the "Search" feature for terms such as "abs", "progressive heavy lifting", and "bulk/cut". Good luck!

How I can ?

L1zardQueen · April 2018

start with this one

https://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1

RoxieDawn · April 2018

malmunif2 wrote: »

JeromeBarry1 wrote: »

Use the "Search" feature for terms such as "abs", "progressive heavy lifting", and "bulk/cut". Good luck!

How I can ?

You won't build very much muscle in a calorie deficit other than 'new/beginner lifter' gains. Keep your deficit on the less aggressive side. After these taper down you are left with maintaining the muscle you do have until you reach weight goal.

1) Create a small deficit. See the link above for more information.

2) Pick a progressive overload strength training program.

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

3) Get around .8-1 gram protein per your goal weight (or LBM)

4) When you reach goal move to recomp (maintenance calorie intake)

https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1

OR bulk/cut

https://community.myfitnesspal.com/en/discussion/10226536/bulking-for-beginners/p1

Help me

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