What should i do to progress?

[Ceddi21]

Heyyy guys,

I am a 28 year old guy and recently lost my job because of Covid, as I am living in Thailand and cant go back to my home in Belgium because of corona-virus i got kind of depressed and put on a lot of weight because of drinking and out eating with friends.


Recently i have been going to the gym again, around 4 times a week.
I wasn't able to do any pull ups when i first started and now i can do around 10 reps and i feel stronger as before but i am not losing any weight at all, actually i've been gaining weight.
For now I've been mainly focusing on weight lifting and 1 time a week i do 30km on recumbent bike in 1 hour.

Now i know that in order to lose weight you need to do cardio and reduce calorie intake which of-course I havent really been doing..

My body stats are the following:
28 years old'
91KG - 200Lbs
186 cm - 6.1 ft

I have attached some pictures of my body as how i look now.


what would be the recommended workout plan for me to lose this pesky body fat i hate so much, should i give up on weightlifting and purely do cardio or should i still continue weightlifting and not really focus on cardio.

Ive heard so many opinions and this why I am lost and came to this forum in the hope to find some help.

(btw, I hope I am posting this right as this is the first time )

[TolerantLactose]

Get your diet in order to lose the fat. You're getting up there.

Continue with resistance training to reduce any amount off muscle loss.

[FurtadoZ9]

Cardio is not necessary. But it does help/regulate your intake/expenditure.

Are you able to download fitness apps where you are? If so, I'd recommend downloading "My fitness pal." You can scan barcodes of food, and it will auto calculate your kcals and macros in a 24 hour period.

Essentially all you need to do is eat about 1000 calories below your maintenance level to lose 1kg / week (that is a safe /wk loss).

Without knowing your history, metabolism, how hard you are actually training - I can give you some loose numbers.

On the days you lift, eat:

2500kcals

75g fat
280g carbs
175g protein

On the days you don't lift or do cardio, eat the same but 2200k cals (subtract any combination of fats+carbs, but maintain 175g protein).

If you have a big day at the gym and completely exhaust yourself, don't go starving. Bump your intake to 3000kcals.

The trick is to have your body in a consistent, REASONABLE deficit. With small re-feeds every now and then.

[ECGordyn]

Your body fat doesn't look terrible. With more muscle and a bit lower body fat you'd look strong.

What they said above: reduce calories to lose weight. At least start tracking calories, everything, including beer. That beer Chang is loaded with calories.

What lifting program are you using? A barbell program will give you the best results for your effort.

Cardio isn't necessary but it's great for health. Just hope the air quality is good where you are.

[ECGordyn]

Essentially all you need to do is eat about 1000 calories below your maintenance level to lose 1kg / week (that is a safe /wk loss

1000 is a very steep deficit. 1% loss of your bodyweight each week is much safer. Calculate your tdee and go from there:

https://www.niddk.nih.gov/bwp
Or search "bodyweight planner"

tdeecalculator.net

[FurtadoZ9]

1000 is a very steep deficit. 1% loss of your bodyweight each week is much safer. Calculate your tdee and go from there:

https://www.niddk.nih.gov/bwp
Or search "bodyweight planner"

tdeecalculator.net

It is. Closer to 500 will promote satiety and retain more muscle.

[BeginnerGainz]

It is. Closer to 500 will promote satiety and retain more muscle.

Sounds like a crash diet

[FurtadoZ9]

Sounds like a crash diet

500kcal deficit from maintenance.

[BeginnerGainz]

500kcal deficit from maintenance.

Oh ok gotcha. I totally misread that then.

[FurtadoZ9]

I'd be surprised if I could pick up a barbell at 500 cals haha

[BeginnerGainz]

I'd be surprised if I could pick up a barbell at 500 cals haha

I’d be surprised if I could pick myself out of bed in the morning

[Ceddi21]

Your body fat doesn't look terrible. With more muscle and a bit lower body fat you'd look strong.

What they said above: reduce calories to lose weight. At least start tracking calories, everything, including beer. That beer Chang is loaded with calories.

What lifting program are you using? A barbell program will give you the best results for your effort.

Cardio isn't necessary but it's great for health. Just hope the air quality is good where you are.

Hey!!

Thanks for the advice, I am currently living in Bangkok! But I don’t run outside, I would melt.. haha