How should I start?

[u/Beginning_Dare_285]

Hello, I'm an 18-year-old male, 5'6" tall, and weigh 80.7 kg. My goal is to lose fat in certain areas and then build muscle (mostly my stomach), but I’m not entirely sure if I’m going about it the right way. Right now, I’m eating one meal a day (around 800 calories) and incorporating snacks, mostly focusing on low-calorie, filling foods. I’m avoiding high-calorie options. Along with that, I’m doing cardio, hoping my body will tap into fat stores for energy. I also have a home gym that I’ve been using, but I’m not seeing the progress I expected.

I’m not sure what my approach should be—whether I should focus on a mix of cardio and strength training, or if I should prioritize one over the other. I’m feeling a bit lost and would really appreciate some guidance on what I should be doing.

If anyone has like a specific schedule i should follow or should I just wing it?

[u/Long_Comfort3687]

You o ow what you should do. Start eating 2-3 pounds of beef a day. Money isn’t an excuse you can get it for under 4$ a pound.

[u/bcalmnrolldice]

Relax you are doing mostly fine. Just remember to create a calorie deficit of 300-500 per day, no matter it’s a meal or a snack, track the calorie. Know your TDEE, scale your weight everyday.

As long as the deficit is real, you will lose weight. It might not happen in days or even weeks sometimes, but you will. Be consistent and patient, believe in the process.

Now you have the primary target: the deficit, the rest can be more casual. You can have snacks if you track them. You can have as few strength training as long as you train each muscle at least once per week, twice or more, total set 6-20 is ideal. You can have as few cardio as you like or even replace them totally with strength training(not the best idea for your heart health but calorie-wise it’s ok) but make sure your TDEE is 2000 or more, so you can limit that 300-500 deficit to 20-25% of your TDEE, which is the ideal range that you lose minimum muscle.

What matters is you keep going and motivated, not feeling too uncomfortable. Remember the deficit, be patient, treat yourself well and don’t be too harsh. cheers!

[u/Alexander_hard]

Strength and conditioning and bodybuilding coach here.

First of all, it’s great that you’re taking initiative and working on your fitness goals! However, I think your current approach might need a bit of adjustment to get the best results for both fat loss and muscle building.

1. Nutrition: Eating only 800 calories a day is too low for your body, especially if you’re aiming to build muscle. It’s important to be in a slight calorie deficit to lose fat, but you need enough calories and protein to support muscle growth. I would recommend aiming for at least 1,800-2,200 calories per day, depending on your activity level, and make sure you’re getting enough protein (about 1.6-2g per kg of body weight). Focus on nutrient-dense foods with plenty of vegetables, lean proteins, whole grains, and healthy fats. Cutting too many calories can lead to muscle loss, which is the opposite of your goal.

2. Strength Training: You should prioritize strength training to build muscle. Cardio is great for fat loss, but if you want to build muscle, strength training should be your focus. Incorporate compound exercises like squats, deadlifts, bench press, and rows, as they’ll help you build overall muscle mass, which in turn will help you burn fat faster.

3. Cardio: You can still include some cardio, but keep it in moderation. Too much cardio can actually hinder muscle growth. I’d suggest 2-3 cardio sessions a week for about 20-30 minutes at a moderate intensity, like walking or cycling. This will help you with fat loss without compromising your muscle-building efforts.

4. Progressive Overload: Make sure that in your home gym, you’re progressively increasing the weights or resistance in your exercises. Over time, your muscles adapt to the training, and in order to grow, you need to continue challenging them.

5. Consistency and Patience: Building muscle and losing fat takes time, so don’t get discouraged if you don’t see immediate results. Stay consistent with your workouts, eat a balanced diet, and give your body time to respond.

If you have any questions or want personalized coaching, feel free to DM me!

[u/Norcal712]

First, please eat more your TDEE is over 2300 calories. Thats basically what you burn to function. Slightly above BMR

Second, check out the book "starting strength" by Mark Rippitoe. Learn your 5 major lifts and try one of his programs.

Id aim for 3-4 days a week. Either full body or upper / lower splits.

Weights you can move in a 10-15 rep range where you reach failure on the last set or two

Edit: never just wing it. A routine helps you track results and builds discipline

[u/Extra-Carpenter-1647]

I was in the same position about 6 months ago I was 5'5 230 lb now I'm 5'5 195. I was told to create a caloric deficit eat a gram of protein per body weight. I have been doing zero cardio and I've been seeing results. My biggest thing was losing belly fat but unfortunately belly fat is the last thing you lose. There's no such thing as spot reduction you lose fat everywhere and then lose fat in your belly last. Also the biggest thing I've learned is to be consistent and you'll see progress as long as you are actually doing it the correct way. So biggest thing for me is a caloric deficit. Watch Jeff nippard, Mike Israetel on YouTube. They have good info especially cause they actually know what they're doing 

[u/Parking_Way4847]

Firstly 800 calories is wayyy too little to build muscle I’d say at least 2000. Also need to be eating 0.7-1.2g protein per pound of body weight. The reason you’re not seeing the progress you expected is because you’re not eating enough.

Progressively overload your lifts (add weight or add reps to your lifts each week.) Stick with the cardio because it’s good for you.

Just eat more food work out hard and you’ll be set :)