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    Registered User brazilianmodel's Avatar
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    Please, help me with this Workout Programs

    Hello guys, I'm with a regular BMI but i have a lot of fat, actually not too much, my body fat index is 17% but gives to me a flaccid appearance (i was fat).
    My goal is increase my lean mass (not too much, i don't want to be BIG) and stick with my actually weight (decreasing my body fat). Of course it's almost impossible to do at the same time, so i build a plan and i will ask for my personal trainer if it's correct, but might occur a kind of conflict of interest, so i will ask for tips here.
    My first phase is build as much muscle mass as possible during 3 months, i will only work out at Monday, Wednesday and Friday (3 sets of exercises, doing 4-6 reps) and a little 10 minute cardio before weightlifting and 20 minutes on non-working out days with abs exercises

    1. Monday: Chest, Back, Traps
    2. Wednesday: Triceps, Biceps, Shoulders
    3. Friday: Lower body, Forearms, Abs

    I'll eat 2.400 kcal in a rich protein diet with a very nice after workout meal
    My supplements will be Super Pump 250, Whey Protein (after-workout and before sleeping) and Creatine .
    I have some doubts:

    -Do i need to eat 2.400 kcal in non-workout days? (I don't take my after workout meal which consists of Whey Protein, Quinoa, Watermelon and a lot of stuff which sums approximately 600-700 kcal)
    -Can working out 3 days a week give to me nice results? (My personal trainer would say no, because he would make more money 5 days a week)

    In the second phase i will do a lot of cardio, take Hydroxycut to lose fat and stick with a restrictive diet

    Thanks
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