Looking for advice on my routine please.

cojomo2

Ok so I've been exercising regularly for about 6 months now. I've always exercised on and off and decided to focus on getting my body fat down in my most recent attempt.

Currently my stats are as follows:

Height : Between 6 and 6 ft 1''
Weight: 72 kg
Bodyfat %: Not sure, I'd guess 12-13%

Workout Routine:

I run 6 times a week, usually between 6-10k each morning.
I also cycle 10k 5 times a week.
Sit ups and press ups - about 3 times a week, 3 sets till failure.

About 6 months ago, I weighed about 77 kg and I have noticed the fat loss and am more defined. However, 70 odd kg is too little, I'd like to be around the 80 mark with low bodyfat.

The plan is to get down to 70kg, do less cardio and more resistance work along with upping my calorie intake.

Am I going about thing the correct way? Opinions welcome.

Edit: One thing that worries me is loosing muscle while exercising, I do most of my runs in the morning, before breakfast, is this an issue?

UL_heart_throb

Is the premise -

do loads of cardio until you hit 70kg and presume you have low body fat levels.
Then start doing loads of weights and eating more with the intent of keeping your body fat levels down and just putting on muscle?

I don't think this is realistic even if you had an expert in every field accessible to you including a chef.

going from 70kg (low muscle, low fat) to 80kg (high muscle, low fat) with out a (85kg (high muscle, high fat) interperiod seems extremely difficult to me.

cojomo2

UL_heart_throb wrote: »

Is the premise -

do loads of cardio until you hit 70kg and presume you have low body fat levels.
Then start doing loads of weights and eating more with the intent of keeping your body fat levels down and just putting on muscle?

I don't think this is realistic even if you had an expert in every field accessible to you including a chef.

going from 70kg (low muscle, low fat) to 80kg (high muscle, low fat) with out a (85kg (high muscle, high fat) interperiod seems extremely difficult to me.

Yes , well that's what I was hoping.

I haven't been lifting weights seriously for well over a year, but last time I didn't try to loose any bodyfat first, just started eating loads, and hitting the weights. I went from about 76 kg to 85 kg but put on fat also. My strength went up a lot , starting off I was benching sets of about 8 x 55kg and at my peak was benching sets of 8 x 83 kg. That was a long time ago and I stopped training(got a bad back injury) and just got into running/cycling and as a result lost all the extra weight I put on.

Even though I weight relatively little now , I'm probably more defined than ever before but my arms especially are only a fraction of what they used to be. Is it not possible to start upping my calorie intake by degrees and swapping some of my runs for weight session and expect to get bigger, stronger without much change in my bodyfat?

UL_heart_throb

This is far beyond my expertise.

I've seen it done, at least for a period. If you have a super clean diet and really organise your cardio and strength work it's not impossible. what is your 'resistance' programme going to look like?

sure let us know how you get on with it anyway

good luck