My Routine to Lose weight and gain muscle fast ( 2 months Routine ) Weekly update on Results

[cheifsinner]

Start Date:

5/25/2024

Start Body Info:

BMI 27

30% BF

Basal Metabolic Rate | 1,413 calories per day

Sedentary | 1,696 calories per day

Routine:

Schedule : Daily

Day off: NO

Workout Routine:

fast walking: 1 hour, 5500-6500 Steps

Deadlift 5-10kg | 3 Sets 8 Reps

Back Squat 5kg | 3 Sets 8 Reps

Bench press 5kg | 3 Sets 10 Reps

Supinated Grip Row No weight | 3 Sets 10 Reps

Crunches | 3 Sets 20 Reps

Daily Calories intake:

Cal: 1235.1 ~ 1400

Proteins: 112.7 ~ 130 (g)

Carbs: 126.22 ~ 160 (g)

Fats:49.6 ~ 55 (g)

Fiber: 39 ~ 44 (g)

Weekly Updates on Results:

Week #1 | 6/01/2024

BMI: TBD

BF% : TBD

Lean Mass: TBD

Body Fat Mass: TBD

Basal Metabolic Rate: TBD

Week #2 | 6/08/2024

BMI: TBD

BF% : TBD

Lean Mass: TBD

Body Fat Mass: TBD

Basal Metabolic Rate: TBD

Week #3 | 6/16/2024

BMI: TBD

BF% : TBD

Lean Mass: TBD

Body Fat Mass: TBD

Basal Metabolic Rate: TBD

Week #4 | 6/25/2024

BMI: TBD

BF% : TBD

Lean Mass: TBD

Body Fat Mass: TBD

Basal Metabolic Rate: TBD

Any suggestions?

 

[le4069]

@cheifsinner Just be consistent with whatever your plan is. The only thing that matters is if you keep it up in 4 months.