Diet and exercise routine advice on losing fat & then building up-for a skinny person

Otis_taylor2

Hi,

I'm male 22 yrs, 5'5 weight 65 kg. I would really like some advice on my exercise routine and diet. Although having a somewhat thin physique, my waist size now is 33" (from 30 or 31") and lower body fat has increased as well. I would like to first get rid of that bit of lower body fat and then start weight training.

my current exercises include only cardio: cycling, running and a bit of yoga.

Would this be the right approach? Would a month or so of doing intense cardio help me reducing that bit of lower body fat. And for the diet since im trying to some weight should i follow the 'exercise more & eat less' routine?

NoQuarter

Otis_taylor2 wrote: »

Hi,

I'm male 22 yrs, 5'5 weight 65 kg. I would really like some advice on my exercise routine and diet. Although having a somewhat thin physique, my waist size now is 33" (from 30 or 31") and lower body fat has increased as well. I would like to first get rid of that bit of lower body fat and then start weight training.

my current exercises include only cardio: cycling, running and a bit of yoga.

Would this be the right approach? Would a month or so of doing intense cardio help me reducing that bit of lower body fat. And for the diet since im trying to some weight should i follow the 'exercise more & eat less' routine?

Find out your maintenance calories ie, the calories you need every day to survive normally. Then reduce the calorie count by about 500 per day to burn off the fat. Log what you eat on myfitnesspal.

Start doing weights now because in a calorie deficit, you wont pack on muscle anyway but it will prevent you looking too skinny.

When you are happy with your body fat, bring the calories to 500 over your maintenance (re-calculate at this time) over about a 2 week period. Dont go from 500 under to 500 over in a day.

Once you are 500 over and lifting heavy weights you will put on muscle.

Dont depend on cycling and running to lose weight. 90% of weight loss/gain is done through diet. Exercise is a supplement.

Otis_taylor2

NoQuarter wrote: »

Find out your maintenance calories ie, the calories you need every day to survive normally. Then reduce the calorie count by about 500 per day to burn off the fat. Log what you eat on myfitnesspal.

Start doing weights now because in a calorie deficit, you wont pack on muscle anyway but it will prevent you looking too skinny.

When you are happy with your body fat, bring the calories to 500 over your maintenance (re-calculate at this time) over about a 2 week period. Dont go from 500 under to 500 over in a day.

Once you are 500 over and lifting heavy weights you will put on muscle.

Dont depend on cycling and running to lose weight. 90% of weight loss/gain is done through diet. Exercise is a supplement.

Hey thanks a lot for that!
Just had one question regarding the diet. Since i am primarily trying to lose weight but at the same time doing a bit of weights, what should my diet be like - in terms of % protein, carbs and fats.

or is there any type of food i should not remove from my diet regardless of being a weight loss diet.

NoQuarter

Otis_taylor2 wrote: »

Hey thanks a lot for that!
Just had one question regarding the diet. Since i am primarily trying to lose weight but at the same time doing a bit of weights, what should my diet be like - in terms of % protein, carbs and fats.

or is there any type of food i should not remove from my diet regardless of being a weight loss diet.

I'd say first things first, get the calorie count right. A couple of weeks at your goal calorie intake to get used to it and then start altering the macro breakdown. Walk before you can run and all that.

But 40 40 20 or 40 30 30 P-C-F is around fine.