15yo, 220lbs, 30% bf, and 5’11

[hardstuck.sub5]

how can i lose weight but retain all my muscle mass. My goal is 15% body fat

 

[слон]

eat in a calorie deficit while still hitting your protein and getting enough carbs, do hella cardio but keep working out. as long as you dont stop working out and dont miss your macros you wont lose muscle.

 

[hardstuck.sub5]

eat in a calorie deficit while still hitting your protein and getting enough carbs, do hella cardio but keep working out. as long as you dont stop working out and dont miss your macros you wont lose muscle.

The current split i use is ppl then a rest day every 4th day. How much cardio would you recommend like miles wise. Right now im doing 1.75-2 miles every day.

 

[слон]

The current split i use is ppl then a rest day every 4th day. How much cardio would you recommend like miles wise. Right now im doing 1.75-2 miles every day.

first of all you can change your split to have more volume and fit within one week, for example im running PPL rest UL rest so my rest days always land on the same days and i get more volume of each muscle group within a week.

also idk if you mean running that many miles or walking, but if youre walking you have to step it up (literally). do more intense cardio and for longer, for example stairmaster. youll lose water weight from all the sweating pretty quickly and then youll start to see some real results after going for some time. im on a cut and ive lost about 6.5 pounds in the last 3ish weeks doing stairmaster, but i havent even done it for that long each session.

if you do like an hour of cardio each session youll make progress in no time and be cool for the summer. also if you want specific diet suggestions (or want to use supplements or something to make the progress faster) you can lmk or make another thread

 

[hardstuck.sub5]

first of all you can change your split to have more volume and fit within one week, for example im running PPL rest UL rest so my rest days always land on the same days and i get more volume of each muscle group within a week.

also idk if you mean running that many miles or walking, but if youre walking you have to step it up (literally). do more intense cardio and for longer, for example stairmaster. youll lose water weight from all the sweating pretty quickly and then youll start to see some real results after going for some time. im on a cut and ive lost about 6.5 pounds in the last 3ish weeks doing stairmaster, but i havent even done it for that long each session.

if you do like an hour of cardio each session youll make progress in no time and be cool for the summer. also if you want specific diet suggestions (or want to use supplements or something to make the progress faster) you can lmk or make another thread

Yeah what diet should i use and what supplements