Maybe someone can give me advice here or atleast confirm if my thought process is correct.

I currently weight 77,6 kg, 175 cm (male) and I am skinny fat. Meaning I am very skinny, have barely fat on my arms and legs but stored fat belly/ chest area.

So I calculated my kcal a day at about 2300 kcal. If I want to gain weight (muscles) with weightlifting I need a 200-400 kcal surpluss.

If I want to lose fat, which I also do (belly and chest) I need a deficit of 100-200 to maintain or gain slowly muscles while workout without losing muscles.

So I need 2200 kcal (maintain muscles, lose fat) to 2600 kcal (gain more muscles, not lose fat) a day to see gains everywhere and fat loss in belly/ chest area?

What is the best approach here? Lose fat in chest/ belly area first meaning going down to about 65 kgs first and then build muscles back to 75 kg or build muscles and lose fat later?

Obviously with the approach of going for 2200 kcal I might see slower muscle gaines but also fat loss, but also slower. I can’t do both very fast if I don’t commit to losing fat first or gaining muscles first.

So if I add cardio to my training programm I would have to eat all my kcal I have lost in the cardio session + the 2600 kcal surpluss resulting in about 3100 kcal a day to see gains. In other words: if I have problems eating a lot of food, which I do, I should avoid cardio currently?

  • Grogon@lemmy.worldOP
    link
    fedilink
    arrow-up
    1
    ·
    edit-2
    8 days ago

    Well I am currently doing a Push Pull Leg routine with 1 rest day in the week.

    So Push Pull Leg Push Pull Leg Rest.

    For Push day my workouts are all 4 sets with 8 reps

    • Benchpress with Dumbbells
    • Incline Benchpress with Barbell
    • Shoulder Press with Dumbbells
    • Flys (cable)
    • Triceps Pushdowns // Skull Crushers, I swap every Push day between these two.
    • Leg Raises

    Pull:

    • Lat Pulldowns
    • Seated Rows
    • T Bar Rows (laying down on bench)
    • Biceps Curps with SZ Bar
    • Cable Crunches

    Legs:

    • Leg Press
    • Leg Extensions
    • Leg Curls (seated)
    • Sit Ups
    • 30 Minute incline walking