looking for advice -- again !

[aldoctor]

After doing further research I decided to delay the goal of gaining 10 pounds of muscle until i get a fit body as a base, what i need in the next 4 month is the following :

1- Lose 10 Kg (22 pounds) of weight during 4 month period
2- Achieve a "V" shape with muscular look (i know i cant build muscle while losing my weight , so its a "form")
3- get a flat belly (or very little fat on the belly)

Stats :
Age : 32
height : 188 cm
weight : 100Kg (220 pounds)
Body fat : 24%

most of the fat is concentrated in my thighs .

I will have two main workouts , alternated sat/mon/wed :

Workout A : Squat / Bench press / Pull-ups (3x8)
Workout B : Squat / Shoulder press / Chin-ups (3x8)

Before any workout ill do 15 min cardio, then during the workout between exercises I'll do more cardio (such as calf raises or running 2 laps)

in addition, Tuesday and Thursday will be normal 45 min Cardio or 20 min HIIT .


Diet :

Clean food , daily less than 2000 calories (my maintenance calories are 2500)

Questions :

1) will this regime help achieve my goals ?
2) should i go with 1 gram of Protein per pound of body for this exercise ? or is it not needed ?
3) how can this be tweaked, what additional supplements will help ?

Thanks .

 

[RADAR]

After doing further research I decided to delay the goal of gaining 10 pounds of muscle until i get a fit body as a base, what i need in the next 4 month is the following :

1- Lose 10 Kg (22 pounds) of weight during 4 month period
2- Achieve a "V" shape with muscular look (i know i cant build muscle while losing my weight , so its a "form")
3- get a flat belly (or very little fat on the belly)

Stats :
Age : 32
height : 188 cm
weight : 100Kg (220 pounds)
Body fat : 24%

most of the fat is concentrated in my thighs .

I will have two main workouts , alternated sat/mon/wed :

Workout A : Squat / Bench press / Pull-ups (3x8)
Workout B : Squat / Shoulder press / Chin-ups (3x8)

Before any workout ill do 15 min cardio, then during the workout between exercises I'll do more cardio (such as calf raises or running 2 laps)

in addition, Tuesday and Thursday will be normal 45 min Cardio or 20 min HIIT .


Diet :

Clean food , daily less than 2000 calories (my maintenance calories are 2500)

Questions :

1) will this regime help achieve my goals ?
2) should i go with 1 gram of Protein per pound of body for this exercise ? or is it not needed ?
3) how can this be tweaked, what additional supplements will help ?

Thanks .

You need to work more bodyparts,did you know the hamstrings are the largest muscle in the body and will account to 25% of your body weight?

I use the push /pull method , this way i'm training the muscles that are brought into play while the others rest!

for instance

Mon

Bench press
Shoulder press
Triceps !as you see the tris are being worked all thru the exercises,as well as delts)

Tues

Lat pull down
chin ups
seated rows
Biceo curls

Wed

Leg curls
leg extentsions
Squats


Thurs

Deadlifts
Calves
Abs