Hello im a 24 years old guy and 170 cm tall and i think im about 20-25% body fat?? I have lost 14 kg since i started (21/04/2018l) back then i was 88 kg now i weight 74kg.
I want to go down to 68kg so i can start bulking. I rly dunno 100% what my macros are, I just ate around 1500-1600kcal everyday with arreound 170g protein thats all i know.
I allways trained 7 days a week.
2 days i were boxing 2h/day
5 days i were in the gym for around 1H lifting heavy.
This is how my week looked like.
Monday-Boxing 2H Sparring/hitting heavybag/ doing alot of pushups and jumping ropes(sweating like crrazy)
Tuesday- Pushday 1H chest/shoulder/triceps
wensday-Boxing 2H Sparring/hitting heavybag/ doing alot of pushups and jumping ropes(sweating like crrazy)
thurrsday-Pullday 1H Back/abs/Biceps
Friday- Legday/abs 1H
Saturday- Pushday 1H chest/shoulder/triceps
Sunday-Pullday 1H Back/abs/biceps
I never did cardio in the gym and could only fit in 1 leg day into the week. I did 4 set of 10-12 reps on every exercice. I did alot of walking with friends 1-2 times a week for about 8-10km to just burn a bit more. Ive had like 2-3 days so far that i went crazy on food and went way over my kcal limit by about 1000kcal probly.
Now i need your guys help! After i go down to 68 kg in probly 1 and a half month. I then dunno what MACROS i need to gain more muscle and if there are any program that allows me to hit every muscle group twice a week+ have a day off would be nice. I dont want to remove the boxing days because i enjoy them a lot.
So my questions are.
What is the best fat % to start bulking? and how can i measure my fat %?
How much kcal and Macros do i need to eat if train every muscle group twice a week +2 day boxing?
Do you know any program that could fit me without removing the boxing days?
For how long do i need to Bulk?
I can post my progress every month if u guys want to see.
+ im new to this forum so if u want to move this thread to another proper place plz do and thanks!
P.S this should be called Weight loss and bulk Journey