Workout Routine Question

Aim for higher rep routines that cycle in lower rep days. Do some cardio like 2 or 3 times per week. Do more major lifts rather than isolate specific muscles. The more major lifts you do, the more calories you burn. I'm trying to do the same. I have great strength and lifting background, but want to lose 20 lbs. When I switched up my routine to incorporate more major lifts, I felt the difference pretty quickly.

ETA: As far as your diet goes, eat lean meats and veggies. The more green the better. And I really don't worry too much about portion control. I eat until I'm satisfied. Also, I'll eat small snacks like fruit and nuts to keep the metabolism up during the day.

I would do lean gains anyway. It's what I did.

I became a lazy skinny fat piece of shite, getting up to 205 pounds and over 25% body fat. I cut down to 155 pounds and about 10-12% body fat over the course of 9 months. Was it agonizing and brutal? Yes but I think the best way to do it is to just cut cut cut cut cut and get rid of all that fat, then bulk and worry about muscle gains. Lean gains is a good way to cut and retain as much of your muscle mass as possible on the cut. If your primary focus is to cut fat then the lean gains cut is a good option.

For my diet I would eat 1 gram of protein per pound of body weight and calculate my fat/carb macros via lean gains calculator on /r/leangains.

For my workouts I would do 2 sets of RPT for my lifts. When cutting you don't want to do too many sets as too much lifting will only make it worse. On /r/leangains a user called 31minsama did an AMA and gave this workout routine, all 2 sets of RPT, 6-8 reps per set. RPT is basically, do as much weight as possible to where you can still get 6 reps in, then drop 10% and add one more rep for the next set.

Monday: Dead Lift, OHP, Weighted Chins, Rows

Wednesday: Bench, Incline DB Bench, Barbell Curls, Tricep Extensions

Friday: Squat, Calves, Hamstring Curls, Leg Extensions

I would also compliment this with HIIT 2-3 times a week. My HIIT would either be on the elliptical, exercise bike, or out at the track. 2 minute warmup, then 12 sprints as hard as possible for 15 seconds, 45 second "jog", 2 minute cool down. I only do HIIT when cutting.

Intermittent fasting is good also, I still do it even though I am bulking now. I would do a 23/1 or 18/6 IF when cutting. Meaning I would fast for 23 hours, then eat all my calories for the day in a 1 hour window. Or fast 18 hours, then eat all my calories for the day in a 6 hour window. Go no lower than a 16 hour fast.

Its a grind but you have to truly want it. I wanted no part of being a skinny fat loser. Cut off all my fat, now I am slow bulking and seeing good results.

5 reps of wiener push-ups

Some 12 oz curls.

Van Halen on the box. Turn that noise to eleven.

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Primary focus is to lose fat,

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Eat less, move more.

Im 6'0" and successfully cut from 230 at hella fat to currently 177 at 18%bf. Still have a few pounds to cut but I'm getting close.

Diet has been what I'll call paleo-ish. It's basically eat clean, protein heavy diet. I figured out that carbs kill me so I keep them to a minimum. I'll up my carb intake on workout days a little bit but not much. Basically throw out bread, rice, pasta, and potatoes. If you need filler, eat green vegetables. Meat is easy, lots of steak and chicken with the occasional lamb or pork. Don't worry about fat, fat is good for you.

As far as lifting, I did a lot of powerlifting at first after a gym hiatus lasting several years. It's what I knew and helped build a solid base. I did that for a couple of years and got much stronger. I switched it up a few months back and started on a program I found called Freakmode (just google it). The whole thing is relatively simple and has really helped me to lean down significantly.

There is no quick and easy to do it. Also there's no golden program that will get you shredded. Every program works if you follow it. Some may work better for your body type but they all work. Get thy arse to the gym.

You'll see real results when you get control of what you stuff in your face. When you get to the mindset that food is fuel, it'll be much easier. You can still eat delicious stuff, I certainly do. Just learn how to do it right for your body. It took me years to figure it out but the results recently have been excellent.

I found that the best way for me to stuck to a diet was to have a cheat meal once a week. On Frudays me and my girlfriend will go out to eat. We'll pick whatever we want and not give a frick for that one night. After that, back to the diet. What's funny is when she's not around on the weekend I'll order a pizza and then feel like a fat fricking loser then not eat pizza for weeks.

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I'll up my carb intake on workout days a little bit but not much. Basically throw out bread, rice, pasta, and potatoes.

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Bad advice. During my 50 pound cut I ate 300g of carbs on my workout days. Rice, pasta, potatoes, etc. Necessary for weight lifting

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Keto is only good if you don't give a shite about lifting

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This is me right now.
Or I think so.
What im doing is high fat/medium protein/veggies/ and no carbs on an IF. Only eat between 1pm and 8pm. Lunch at 1 dinner when I get home around 730

my workouts are minimal and include pushups pull-ups some curls, presses and squats( all in home)
then play soccer 2-3 times a week

But, im struggling and want to give up.
I used to eat whatever and hover around 160-165. now im probably closer to 160 but the hunger between 6am-1 is brutal and miss carbs, I want to eat a damn pizza!

Please critique my shitty plan and tell me if its worth it after a few weeks.
my goal was to lose some fat just to get more toned.

Change input

Buy vitamix.
Use daily.
Summer. Use twice daily.
End of fat.

Go and be happy.