fett abbauen - verständnisfrage

hi,

ich 181cm, 87 kg, pittforce: push pull beine, hab mal ne grundsätzliche frage.

möchte etwas fett verlieren, sprich mehr in richtung ripped (warum soll mal hier nicht thema sein)

habe in den letzten wochen meine ernährung wirklich auf vordermann gebracht, sprich wenig/kein fastfood mehr, reis+hühnchen und so weiter....

wenn ich nun abnehmen möchte, was sollte ich dann tun, normal weiter trainieren und kcal reduzieren (sprich fette+carbs)?, kcal so lassen und cardio (mache ich gar nicht bisher) hinzufügen? oder was??? möchte keinesfalls meine muskeln abbauen, aber fett soll schon weg!

caliper ist bestellt um mal fakten zu schaffen.

ps: foto kann geuppt werden wenn nötig

bitte um vorschläge

Ganz einfach du musst nen kleines Defizit von ca 500 kcal fahren. An Protein solltest du in der Ernährung nicht sparen, abends die KH weglassen. Und Cardio kann in gewissen Maße auch nicht schaden.
Wichtig ist aber das du langsam abnimmst.

wie soll man dir hier zu irgendwas raten wenn du nichtmal deine ernährung postest?

deswegen verständnisfrage, wie ich da hin komme weiß ich, geht nur darum was am sinnvollsten ist...,

danke für die erste antwort, die hat mir schon was geholfen

Zitat:

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Zitat von Engelbert1

Ganz einfach du musst nen kleines Defizit von ca 500 kcal fahren. An Protein solltest du in der Ernährung nicht sparen, abends die KH weglassen. Und Cardio kann in gewissen Maße auch nicht schaden.
Wichtig ist aber das du langsam abnimmst.

---

seit wann sind 500kcal ein kleines deifizit???

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