amalmg7@gmail.com's picture
Asked by
Feb 18, 2016

Help me to reduce fat

I am only 164cm and i do have 74 kg i need to reduce fat and make my body muscular can u please help me sort this out
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Puneet's picture
Posted by
Feb 18, 2016

Okay. 

1. Calculate your maintainance calories

2. Reduce that number by 500. This is how many calories you need to intake per day

3. Out of this 45% is protein, 30% is carbohydrates and 25% is fat

4. Opt for healthier choices like chicken breast for protein, vegetables for carbs and olive oil/chia seeds for fats

5. Don't forget to train 4 days a week and do full body training 5x5

6. Once you stop losing weight, start doing cardio from once a week to three to four times a week

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