So for some context, before coming into college I was in pretty good shape, about 170lb Male. After some traumatic years in college, I left weighing about 245lbs. Currently am 23 years old, and am trying to get back in shape...but I actually want to get started into lifting but I know I need to lose all of my fat before I see any muscles lol. I recently had my friend (who is an exercise science major) come up with a lifting schedule & plan for me. My goal is to lose fat and build muscle (two kind of opposite processes i know), but I just have some questions.
My current routine looks like this:
M: Chest/Tri/Core
T: Legs
W: Shoulders
TTh: Legs
F: Back/Bi
and in each theres about 5 exercises at 3x10 sets, plus cardio/core MWF.
My first question is...should it take me longer to workout? I can usually get done in 35-45 minutes. I don’t have consistent rest between sets or exercises (i’m not even sure how long between both of those). I’m trying to slowly add more weight and one or two more exercises (especially on leg day).
My other question is about calories. I know that in order to get my body to use up fat, I should be at a calorie deficit (about 500 a day?). My BMR is 2051, and my TDEE without any working out is around 2497. I am wanting to track my calories, and have a few different apps that I’m testing, I also track my move calories (active cals) with my apple watch, and use the workout app built in. I usually burn about 1,000 calories on days that I workout (like by the time I go to bed my watch tells me I’ve burned that much), which means my total calories per day would be anywhere from 3000-3500. I think the part of me that is confused is how to factor in my calorie deficit...I was looking at my numbers, and thinking that half of that 1000 calorie count most days is just my normal daily routine (work, etc.) plus working out, but i’m not sure how many calories to eat in order to be in a deficit...like 500 minus my sedentary TDEE? or 500 minus with working out? If its number one, then its around 2000 calories a day, and if not then anywhere from 2500-3000 a day. This also brings up calorie counting apps, which can be confusing because they put in my calories ive burned each day...I can set my goal to be 2000 a day, yet their “allowance“ that they give me adds those cals ive burned plus my goal...which would make it anywhere from 2500-3000 according to their estimates...its just a whole lot, unless my deficit is coming from my total amount burned which would then make sense and I will just trust the apps. I just want to know how much to eat to burn my fat haha. Any help would be appreciated, thanks for reading this far.
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from loseit - Lose the Fat https://www.reddit.com/r/loseit/comments/luy7cy/trying_to_figure_out_my_lifting_and_calorie_needs/
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