I'm 30yo (183 cm and 101 kg) men and I started workout on the gym about 4 months ago. I also have a diet (that is 2200 calories for me - but usualy I do not go over 1800 cal. a day). I was starting form 113 kg (so I've lost 12 kg already in first month now I stuck with a weight) but my BMI is still showing me that I'm overweight. What I need is a perfect workout plan for:
- Keep loosing weight (but only fat)
- Keep building musculs (gain muscle mass)
I try hard to get 3 times a week for a gym for a 1 hour (I can't get more because of work and family), so I should make some extra exercises in home.
Can anybody advice me (in the context of my two goals from above):
Which exercises should I do on the gym and which at home to fill out my weekly plan?