Help required!

[MrsMuscle]

After a bit of help from you pros.....Need to seriously get into my diet and training as I have let it slip massively!

Here is my diet:

7am - 3 egg whites, slice of granary
10am - 100g greek yogurt
1pm - Chicken salad wholemeal wrap
4pm - 100g greek yogurt
8pm - chicken and veg or 2 stuffed peppers (with lean beef mince, mushrooms, onions and tinned tomatoes)

Its my workouts that I am struggling with. What ratio should my weights cardio be, 50:50? Also my weights sessions....should I do 2 mucsle groups per session or maybe upper body followed by lower body session? All adivce welcome!

Thanks folks!

Main aim, no doubt like most is to lose BF.

 

[Fishak]

For pure fat loss I would do a total body workout 3 days a week and cardio 3-5 days per week with hiit on your non lifting days. On lifting days do steady state after weights. Kill it sister!

Ease into it and keep that diet in check.

 

[MrsMuscle]

Thank you, i hope I do kill it!

Total body work outs meaning 1 exercise (3 sets) per muscle group?

How long should cardio be for on weights day and non weights day? 30 mins or longer?

 

[cangal]

Hey welcome to EF

What are your stats now? Like height, weight, current BF% etc...

What is your current routine now?

 

[Fishak]

Thank you, i hope I do kill it!

Total body work outs meaning 1 exercise (3 sets) per muscle group?

How long should cardio be for on weights day and non weights day? 30 mins or longer?

if you google total body workouts there are a ton to choose from. Something like 2 exercises (1 compound and 1 isolation) per muscle group. Like dips and skull crushers for tricepts for example. Do 3 sets of 8-12 reps for each exercise and complete all muscle groups in one session. Then do 30-45 min of incline walking or jogging for cardio. On your off days do hiit for 15-30min (run fast for 1min then walk/jog for 1min. Repeat for 15-30min). You WILL see results if your diet is in check. Switch workout routines monthly. adjust macros as required, drink water and sleep allot.

 

[MrsMuscle]

Hey welcome to EF

What are your stats now? Like height, weight, current BF% etc...

What is your current routine now?

Thank you.

Ok starts are 5 7'', 158 lbs (yes I have let it slip a lot!!) and BF around 26 - 27%

Current routine is 50:50 split of weights and cardio 3 or 4 times a week. My diet has been shocking hense the gains! Weights wise I usually do 2 groups per session and throw a circuits session in there too.

 

[MrsMuscle]

if you google total body workouts there are a ton to choose from. Something like 2 exercises (1 compound and 1 isolation) per muscle group. Like dips and skull crushers for tricepts for example. Do 3 sets of 8-12 reps for each exercise and complete all muscle groups in one session. Then do 30-45 min of incline walking or jogging for cardio. On your off days do hiit for 15-30min (run fast for 1min then walk/jog for 1min. Repeat for 15-30min). You WILL see results if your diet is in check. Switch workout routines monthly. adjust macros as required, drink water and sleep allot.

Appreciate your help, will give the all body workouts a try.