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Discussion Starter · #1 ·
Alright folks,

Been eating 2000 calories a day and just started the gym hard again, 6 times a week split routine.

Seen massive improvements in what i can lift and also some shape around my shoulders and arms what not.

However, im checking in at around 20% body fat and look slightly fatty.

So my question is, how can i strip the body fat off and gain the muscle. im struggling to work out how many calories i should be eating and also what type of cardio to do and for how long.

any help would be appreciated!
 

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You cannot, you need a calorie surplus to build muscle and a calorie deficit to lose fat.

Eat as you are, add 30 mins LISS (low intensity steady state) cardio maybe 3 times a week, alongside your weight training. You will see your body change.
 

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Still no Ab's
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Don't mean to hi-jack but on a similar line, which of these two examples would I be better off sticking to?

Currently running 300mg/test & 100mg var with goal of adding LBM and losing some fat with FAT loss being the priority...

4 Day split, no "dedicated" cardio.

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