sandip bagal's picture
Asked by
Jul 21, 2015

Please tell me a detailed diet plan and exercise routine to gain muscle mass,cuts and fat loss around my belly, my height is 5.5 feet & weight is 71 kg.

i am doing workout last 3,4 months but not able to lose fat and gain muscle as expected.
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Puneet's picture
Posted by
Jul 22, 2015

Hi Sandip,

Eat a high protein, low carbohydrate and moderate fat diet and eat only upto 1400 calories per day. This will ensure you lose 0.5kg per week all of which will be fat and not muscle. Continue this until you get your desired physique and slowly start increasing upto 2500 kcal for muscle gain. You can't do both at the same time. Remember to lift heavy and stick to compound movements like squat, bench press and deadlift no matter which phase you are in.

Hope this helps!

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vishantkumar2012@gmail.com's picture
Posted by
Jul 23, 2015
In this sports no one can satisfied (expectations). Dude first 2 or 3 months u do cardio and some wight training like pull ups ,push ups , bench press , and barbell curl 3 set 12 15 rep.
2 Comments
Test altNISHANT Aug 17, 2015

For loosing fat do cardio after weight training so that it will help in burning fattyacids.

Test altNISHANT Aug 17, 2015

For loosing fat do cardio after weight training so that it will help in burning fattyacids.

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