right im new here so go easy on me haha,right i currently weight 210 lbs (15 stone) im 5,7 and 20 years old.quite active as i play rugby once a week and also train in the gym 3-5 times.i aint got no set routine i either get on the weights,or just do some cardio.


i wanna change this i wanna get meself in shape as im quite flabby upper body wise. i am a stocky lad fair build so i was thinking to gettin down to about 185 pounds, and healthy and strong,and be alot fitter as ill need this for my rugby and also upper body strengh,i dont wanna build and go bigger muscle wise.i wanna maintaine my muscle mass but cut down drasticly on my bf% which is currently 32.1% roughly.

what would you guys say i should be targettin my bf% at? i did a body composition analyzer in the gym these are the results...

bmi 32.8
bmr 2094 kcals
impendance 477
fat % 32.1
fat mass 4 stone 11.2lb
ffm 10 st 2.4lb
tbw 7 stone 6.2lb
desirable range - fat % 8-20
fat mass 12 stone 7.6lb


what ever all they are ^^ haha

i written meself a routine out and a diet im gonna try and stick at, i know it aint gonna be spot on so any advice on it would be much appreciated.ill paste that into the thread at the end,



so basicually im having a good routine to stick at,and a good easy diet to follow as bein male i aint the most adventurous of cooks,sayin that i cant even cook anyway haha so simple foods all the better lol!!

heres the routine and diet folks.


-Weight traning and Cardio routine-


Monday - + Ten minute cardio warmup.
+ Fullbody workout (2 exercises on each body part)
+ 20 mins light cardio
+Press up's + Sit up's (pyramids)

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Tuesday - + 50 minutes intense cardio - 10 minutes fast jog
- 20 minutes cross runner
- 5 minutes rowing machine
- 5 minutes stepper
- 5 minutes bike
- 5 minutes fast jog


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Wednesday - + Ten minute cardio warmup.
+ Fullbody workout (2 exercises on each body part)
+ 20 mins light cardio
+ Press up's + Sit up's (pyramids)

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Thursday - + HIIT 20 minutes running or bikein
+ 30 minutes swimming

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Friday - + 50 minutes intense cardio- 10 minutes fast jog
- 20 minutes cross runner
- 5 minutes rowing machine
- 5 minutes stepper
- 5 minutes bike
- 5 minutes fast jog
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-Diet Plan-



Meal 1 (Breakfast) - bowl or poridge

Meal 2 (Snack) - Atimel Yogurt 1 apple 1 banana

Meal 3 (dinner) - 2 tins of tuna light salad 1 round of whole wheat bread

Meal 4 - protein shake 1 orange

Meal 5 (Tea) - Steamed vegis red meat



the fullbody exercises will be probably
chest - bench press / flies
back - lat pull downs / seated row
shoulders - shoulder press / front dumbell raises
biceps - 21's
legs - squats / lunges
triceps - dips


so all the advice i can get is welcome remember my goal is weight loss but to keep my muscle mass and gain strengh without going any bigger,thanks in advance!

I'm afraid I'm not a weight loss expert but I spotted an obvious problem with your post. You list your BMR as 2094 Kcals which is incorrect, your BMR reading is 2094 but you then need to multiply that figure by a ratio relative to your activity level. I've listed them below

If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

If you take 'moderately active' as your level then your mantainence level of calories is 3245.7.

Therefore, to lose weight without losing muscle then you should cut your daily intake to about 2,750 calories a day. If you do that and keep training then your weight will drop