Quote:
Originally Posted by MB1  So, adopt a workout routine similar to what dswithers proposed:
Day 1: Full Body Weights with heavy compound movements (Squat, Deadlift, Bench Press, Bent row/Pull up, Military Press)
Day 2: 20 Minute HIIT
Day 3: Weights
Day 4: 20 Minute HIIT
Day 5: Weights
Day 6: 45-60 minutes LSR Cardio |
Looks good. My suggestion for the FB workouts would be to pick a compound for the lower body (either a squat or deadlift), a press, and an upper body pulling movement for each. Best bet would be to have two workouts that you rotate each time, so you could do a squat/bench/row one session, deadlift/military/pullup the other, and just rotate them each session as you go through each of the three weight days.
Quote:
|
And for Diet, eat a caloric deficit (deficit when compared to my BMR which is 2200 cal), or do I eat a deficit taking into account calories burned during my workouts?
|
Either or. Both approaches are valid really; the key is to find a dietary intake that gives you teh results you need and stick to it.
Quote:
|
a few other questions - how much of a deficit should I be targeting so as not to drive my body into a fat storing state
|
10-15% seems to be a good spot to encourage steady fat loss while still allowing for solid workouts.
Quote:
|
Also, about eating meals before/after workouts. Is there a recommended time before or after a workout during which you shouldnt eat a meal? i.e related to how your metabolism responds during the workout
|
Nah not really. Having food in the gut may or may not affect your workout, but there's no physiological mechanism in play.
Linear Mode
