Skinny fat Protocol for new year
I'm putting in place a plan for tomorrow to start back up the gym. And wanted some expert advice.
Goal: Improve lean body mass, lower body fat, improve body composition. Stats
Height: 5ft 5
Activity level- weights 4 x per week, work a desk IT Job. Train AM 7:30AM
Lean body weight is low, around 120 lbs
General energy levels good in mornings on empty stomach, don't do well on big carb breakfasts seemed to get tired.
Energy levels evening poor, tend to avoid doing much through week apart from football once per week. Supplements
Multi Vitamin 1 x
Fish Oil 3 x Plan
Activity Level x 1.2=
Maintenance roughly 2000 calories.
15% deficit to 1700 calories. Macros
4 meals per day
Split: Upper/lower- mon/tues/thur/fri
Cardio: Limited to Football evening 1 x, wednesday interval and 1 post workout monday 20-30 minutes stepper etc. Points
Lowering carbs due to previous success with keto style, low carb diets before. For me they arn't sustainable. Sticking to lower still but increasing fats.
Trying to keep calories higher as I don't have a good physique, little muscle mass, and don't want to cut to a tooth pick. Hoping to take advantage of newbie gains as I haven't trained properly for years this is why i'm limiting huge amounts of cardio and sticking initally for 3 days, plus it gives me some manoeuvring in terms of hitting any drawbacks early on thus being able to increase cardio before lowering carbs etc.
Going to potentially add in something like Intermittent fasting between 7:30pm and 10:30Am, but this is open to dicussion. No planning on carb cycling. Essentially want to clean up diet and strength train but working with a good diet will do wonders. Questions?
calories how do they look?
Anything I can change or add?
any tips, or advice would be great.