Workout & Diet plan

[ausmanj]

Hi everyone

I am a male aged 19. I have been working out in the gym for the past 8 months(not regularly sometimes giving a weeks gap, with no apparent proper plan). I went on a protein diet eating mainly boiled chicken, kebabs, beef , etc and fibre biscuits. As a result I lost 20kgs and now I weigh 85kg(previously 105kg).

Some people might say that this much weight loss is unhealthy or not good but I feel perfectly fine.

Now my problem is that althought I have lost weight, I have not lost enought fat. I mean theres alot of fat on my midsection and chest. I want to lose this fat.

Please can anyone give me a proper workout plan(along with cardio) to achieve this?

Please not that since ive been working out for 8 months I can not be classified as a beginner(My max bench is 60kgs 10 reps... and on barbell curl 25kgs 10 reps)

Some one told me that to lose fat I should do circuit training. Can you guys explain what is circuit training?

 

[pintoca]

bro, my 2 cents.

Losing fat is a tricky thing... not because it's hard, but because YOU NEVER KNOW where the fat wll come off first. Only your body will decide this.

To lose weight/fat, you need to be in a caloric deficit... no big deal here... you create a deficit by:

1. Eating less or
2. Burning mor cals (in a perfect world, by a combination of the 2...ideally, more of #2 than of #1).

Having said this, get your diet in order (you can check my post at the top of the page for some ideas), get your cardio in order (this is the BURN MORE CALS part) and you will see results.

Men tend to have "stubborn" fat in the midsection...women in the hips/triceps area... it will come off. If you are looking scrawny (skinny fat) then you may need to take a break before continuing. The fat comes off "in layers" (imagine an onion), so so areas lean out faster than others (like the face and delts)