I'm 6.2 110kg 18-20%bf I'm going to do 12 weeks plan to lose fat not muscle I need help where should I start how much calorie should I take ? if I'm doing cardio 4 times a week. 5 time weight lifting a week
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I'm 6.2 110kg 18-20%bf I'm going to do 12 weeks plan to lose fat not muscle I need help where should I start how much calorie should I take ? if I'm doing cardio 4 times a week. 5 time weight lifting a week
Count your TDEE and lower by 400-500kcal to start
decent stats. the above is best. eat slightly below your TDEE and you will lose weight no problem. slower the better, to conserve as much muscle as possible. I increase calories closer to TDEE is I am losing to fast.
Ok thanks