Need to Gain/Maintain Muscle & lose fat and weight

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  1. #1
    SexyMan
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    Need to Gain/Maintain Muscle & lose fat and weight

    Im 222.6 lbs 5'8
    Goal == 175lbs
    I have my eating correct as i eat 4-6 small meals per day heavy in protein and low in carbs. I also drink 2-3 veggie/fruit juices a week and 5-6 protein shakes a week

    Below I listed my workouts i do at anytime fitness
    I recently had leg surgery so i cant go as hard as I would like to

    Im gladly accepting advice. Thanks!

    Monday/Wednesday/Friday
    40 Minute Walk on treadmill(low intensity) on empty stomach in morning followed by protein shake


    Tuesday/Saturdays
    40 Min Cardio 5 Minutes-StairMaster, 35 Min-StationaryBike
    75 Pushups
    (3) 15x Weighted Crunches 90 Lbs
    DumbBell 40 lbs 1x 10 curls, 1x 15 Shoulder raises
    DumbBell 30 lbs 2x 15 curls, 1x 15 Shoulder raises
    Leg Extensions 10 lbs 2x 25
    Leg Press 10 lbs 1x 100, 30 lbs 1x 25
    BenchPress 175lbs 10x, 185lbs to failure, 195lbs to failure
    InclinePress 90lbs to failure, 110lbs to failure
    Shoulder Pulldowns 145lbs 10x(2), 160lbs until failure
    Butterfly 145 10x(2), 160 until failure

    Thursday
    40 Min Cardio 5 Minutes-StairMaster, 35 Min-StationaryBike
    DumbBell 40 lbs 1x 10 curls, 1x 15 Shoulder raises
    DumbBell 30 lbs 2x 15 curls, 1x 15 Shoulder raises
    Leg Extensions 10 lbs 2x 25
    Leg Press 10 lbs 1x 100, 30 lbs 1x 25

  2. #2
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    FitnessSage's Avatar


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    If you want to lose fat while maintaining your muscle mass, you need to remember to take the whole process slow. You can't put yourself on a big caloric deficit or your body might burn muscle instead of fat. Don't get frustrated if you're not progressing fast because that is a healthy way to do it and the results will last

  3. #3
    SexyMan
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    i think im eating about 1700 calories a day

  4. #4
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    Try to find a calculator that will count for you how much calories a day you need with that amount of exercise that you're getting, it seems to me that you might be eating too little. But count it and you will know, there might be a calculator in one of the sticky threads

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