Hot!my routine[Need advice]

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2017/09/13 14:12:00 (permalink)

my routine[Need advice]

so i was really fat at one point. i lost weight then i got stuck on those last fat..... that are hard to burn away for about 2 years now sadly because of my food problems,but finally i was able to stop my self from food and got a clean diet which is perfect or so to my knowledge.
What i need advice on is if this is a good program to lose the fat without losing muscles.
i consume about 1700+ calorie a day [0 junk stuff only water example: eggs/chicken breasts salad and so on]
Here's The important question
i have lately been doing 4x13 sets each set i do 5 slow 5 fast 3 slow and at the end of the training is when i do cardio i burn about 300-400 calorie in about 30 minutes on the treadmill. i rest 2 days a week. and i workout 4 days[muscles about 3 pm] and 1 day[calorie which i burn about 600-800 calorie in spinning class in the morning].
Of course i don't eat before 2 hours and i don't eat after gym for 1 hour however i do take protein after gym in about 5-10 mins after. with this program of course i seem to have noticed a small problem where i burn muscles Which is why i'm switching to
4x10 just normal training and after 200 calorie on la cross for 20 minutes same program as before just decreased the intensity so i wont burn muscle.
weight>68.5kg  exactly without any clothes [<.<"]
height> about 168 
what i want to know is how i can Increase the fat i burn without losing muscles :#
post edited by Akira01 - 2017/09/13 14:13:31

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