long time lurker here. So I've been trying to improve myself in the gym for 4,5 months now, starting of with just 2 times a week (now 3 + cardio day). But I've got a few questions about losing fat. I'm currently at a weight (176lbs) that I want to maintain but lose fat and increase muscle. The first three months I lost 3% bodyfat, going from 23 to 20 which I'm happy with (measured at the gym, it's free yay). And in the mean time I've increased lean mass by some lbs which are mainly in my abs. But although I'm happy with the gains, reading the forums it can go a lot faster.
I'm eating at a 300 cal deficit so that shouldn't be the problem. But I've always been doing my exercises 3 sets of 15 reps, except for my crunches which are 3 sets to failure. The strength and stamina increase are amazing, but the fat isn't really coming off. Here and there I've been reading about doing 8-10 reps for weight loss but I thought that range was mainly for increasing muscle mass? Also I've been wondering about doing cardio on an empty stomach vs full stomach. As in, doing cardio before you eat anything when you wake up.
I'm on a 3 day split:
Mo: Chest, Triceps, Abs + 30 min cardio after
Wed: Back, Biceps, Abs + 30 min cardio after
Fri: Legs, Shoulders, Abs + 30 min cardio after
Sat/Sun: 1 hour cardio when I wake up.
Cheers for any advice!
Thread: 8-10 reps or 15 reps?