Fat loss

[pagajord]

Hi Dylan,
To be frank bro I’ve let myself go, gotten soft and feel like shit. I’m 5’7 and 215lbs no clue at what my body fat is, probably like 35%
Having trouble getting started again and want to burn fat quickly. Can you recommend anything. Even a diet plan. Any help would be appreciated bro.

 

[mickc1965]

I personally would do a full body workout 3 days a week with 30 minutes LISS cardio on the remaining 4 days.

In respect of diet I would download an app like MyFitnessPal and start logging calories and would start dieting at body weight ~x12 so in your case I would start at 2500 kcals and see what happens in respect of weight loss. After the first couple of weeks of dieting when everything starts to settle down I would aim for a 1lb a week loss.

 

[DylanGemelli]

clearly i dont have time to make you a diet plan bro, thats like asking a mechanic to fix your brakes free... i get thousands of questions per day...thats BEYOND unreasonable... you need to do cardio 4-5 times a week, 30-45 minutes per day and you need to be eating at least 350 calories below mainetenance