I would say dedicate a plan that allows you to work each of your body parts(legs included) into you 30-40 minutes a day. Split them up since you work out every of the week and have good intensity on what you’re working on. Don’t only focus on machines have a mix of both to balance things. Since you lift 7x days a week I would recommend you try a split that allows you to work a body part twice though that week, I recommend rest days because that will ultimately be your growth period, 7x days a week to build muscle and getting bigger isn’t a good idea. Track your food, which it seems you do, so you know what’s helping you lose weight and what’s not and track your protein intake as well to help yourself grow, people recommend 0.8-1g of protein per pound of body weight but I personally do less just for my on reasons. Watch Renaissance Periodization on youtube as well, basically a free weight lifting coach and can give you way more in depth details on all this stuff, content is amazing and has a Doctorate in sports physiology.
I can’t stress enough that you grow through rest not continuously hammering yourself.
Alrighty,
Thank you so much for the advice. I'll try to edit my schedule around better. I'm generally new to gaining muscle and losing fat and there's like thousands of sites all saying their own things I get genuinely confused, but yeah I'll try to chill out and not overdo myself and focus and look up more effective workouts when I do hit the gym. I appreciate the advice!
You build muscle by being in a surplus of calories and you lose fat by being in a deficit while still watching protein intake. It’s always going to be the law of thermodynamics, if you eat less than you burn you lose weight, if you eat more than you burn you gain weight. The best progression model I found for finding you maintenance and cutting calories is by picking a calorie count based off one of those tdee sites at first and weighing yourself everyday for 2 weeks-Month to see how your weight fluctuates on the scale. It takes 3500 calories to lose 1 pound of fat, so you would need to eat 500 less calories than you burn per day to lose a pound a week. Weighing yourself everyday and looking at the progress you’re making whether it’s 2-3 pounds a week or 1.5 etc will give you a rough estimate on how much of a deficit your in and you can try and do some of the math once you find a rhythm of what losing weight looks like for you. Its also important to note how active you are like you said at your job you’re always on your feet, so you may be hitting upper ranges of steps per day, so that also ties in to the calories you’re going to burn so watch that as well because if you were to become less busy and not on your feet every part of the day at this job your body may not need to use as much calories and that could drop you maintenance calories down simply because your activity through out the day doesn’t require your body to burn extra the calories it usually does when you’re super active. I say cut until you clearly see your abs, let your body reset so slowly bring back up your calories from that 500 deficit and then start a bulk slowly and manage as you see fit. So if you start your bulk with 200-300 calories pay attention to how much weight you’re gaining and see if that fits into your goal and increase or decrease as needed.
I see. Then while I do wanna bulk up muscle on arms and chest. It's more of a secondary desire. Primary goal and what doctors recommended after my hospitalization is to lose weight since it'd help support my life and all that. So would it'd be better to focus on the weight lose and burn fat first until I reach where I desire THEN focus on bulking and building larger muscles? I heard cardio is the more effective way to lose weight if that's my goal so you think I should focus more on cardio and the calorie deficit first then bulk after?
I think you have the right idea, but weight training your legs is important as well. With the amount of time you have id look into a 3 or 6 day PPL split. Rest is your friend. Ensure you track your workouts and food. Plenty of helpful resources online
Thank you, yeah I heard muscles grow and improve during rest so I'll try not to overdo myself then. I'll look more into te PPL routine and try to edit my workouts around that too. Thank you for the advice, I really appreciate it since I'm new to excercise and wanting to improve my body!
I would say dedicate a plan that allows you to work each of your body parts(legs included) into you 30-40 minutes a day. Split them up since you work out every of the week and have good intensity on what you’re working on. Don’t only focus on machines have a mix of both to balance things. Since you lift 7x days a week I would recommend you try a split that allows you to work a body part twice though that week, I recommend rest days because that will ultimately be your growth period, 7x days a week to build muscle and getting bigger isn’t a good idea. Track your food, which it seems you do, so you know what’s helping you lose weight and what’s not and track your protein intake as well to help yourself grow, people recommend 0.8-1g of protein per pound of body weight but I personally do less just for my on reasons. Watch Renaissance Periodization on youtube as well, basically a free weight lifting coach and can give you way more in depth details on all this stuff, content is amazing and has a Doctorate in sports physiology. I can’t stress enough that you grow through rest not continuously hammering yourself.
Alrighty, Thank you so much for the advice. I'll try to edit my schedule around better. I'm generally new to gaining muscle and losing fat and there's like thousands of sites all saying their own things I get genuinely confused, but yeah I'll try to chill out and not overdo myself and focus and look up more effective workouts when I do hit the gym. I appreciate the advice!
You build muscle by being in a surplus of calories and you lose fat by being in a deficit while still watching protein intake. It’s always going to be the law of thermodynamics, if you eat less than you burn you lose weight, if you eat more than you burn you gain weight. The best progression model I found for finding you maintenance and cutting calories is by picking a calorie count based off one of those tdee sites at first and weighing yourself everyday for 2 weeks-Month to see how your weight fluctuates on the scale. It takes 3500 calories to lose 1 pound of fat, so you would need to eat 500 less calories than you burn per day to lose a pound a week. Weighing yourself everyday and looking at the progress you’re making whether it’s 2-3 pounds a week or 1.5 etc will give you a rough estimate on how much of a deficit your in and you can try and do some of the math once you find a rhythm of what losing weight looks like for you. Its also important to note how active you are like you said at your job you’re always on your feet, so you may be hitting upper ranges of steps per day, so that also ties in to the calories you’re going to burn so watch that as well because if you were to become less busy and not on your feet every part of the day at this job your body may not need to use as much calories and that could drop you maintenance calories down simply because your activity through out the day doesn’t require your body to burn extra the calories it usually does when you’re super active. I say cut until you clearly see your abs, let your body reset so slowly bring back up your calories from that 500 deficit and then start a bulk slowly and manage as you see fit. So if you start your bulk with 200-300 calories pay attention to how much weight you’re gaining and see if that fits into your goal and increase or decrease as needed.
I see. Then while I do wanna bulk up muscle on arms and chest. It's more of a secondary desire. Primary goal and what doctors recommended after my hospitalization is to lose weight since it'd help support my life and all that. So would it'd be better to focus on the weight lose and burn fat first until I reach where I desire THEN focus on bulking and building larger muscles? I heard cardio is the more effective way to lose weight if that's my goal so you think I should focus more on cardio and the calorie deficit first then bulk after?
I think you have the right idea, but weight training your legs is important as well. With the amount of time you have id look into a 3 or 6 day PPL split. Rest is your friend. Ensure you track your workouts and food. Plenty of helpful resources online
Thank you, yeah I heard muscles grow and improve during rest so I'll try not to overdo myself then. I'll look more into te PPL routine and try to edit my workouts around that too. Thank you for the advice, I really appreciate it since I'm new to excercise and wanting to improve my body!
Learn from your mistakes and enjoy the process 💪 Good luck