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Your maintenance to to stay where you are right now is 1695 calories. If you consume 1695 calories a day, you will stay the same. To lose fat, all you have to do is decrease calories, but I wouldnt decrease by 500 to start. You will stay hungry and hate it. Start out by cutting about 200 calories a day and you will lose fat. After you stay on a 200 calorie deficit for a few weeks, if you are content with your progress, stay there. If not, then decrease calories by another 100, which would be a 300 calorie deficit. Then so on and so on. Slowly cutting calories over a longer period makes it easier to adjust because your body will get used to the deficit. Never cut over 500 calories, as this can have opposing results, especially doing alot of cardio.
I will still suggest that you do 10 intense minutes of cardio AFTER lifting. 10 minutes is all you will need. That would be equivalent to about 30-40 minutes of cardio only. Keep your lifting sessions short. Work out with high intensity and weight for 20-30 minutes max! If I am working out alone, I can be in and out of the gym in 15-20 minutes. Add 10 minutes of cardio at the end and youre out in 30. You can still do cardio on your off days, but for the most effective way of burning fat, after lifting for 10 minutes at high intensity is where its at. There is no reason to be in the gym lifting for over 30 minutes, unless it is crowded. Too many people tell me "I was in the gym for 2 hours yesterday." Really, why? I can cause severe muscle failure and breakdown in 10 minutes! If these guys worked out with me (or most of the members here), they wouldn't be back at the gym for a week. Overtraining can easily be done on a caloric deficit. You dont need to spend hours in the gym regardless, but when eating below maintenance, your body can switch to muscle building to muscle wasting. When on a caloric surplus, this is nearly impossible to do, but lifting still shouldnt last more than is needed to achieve muscle breakdown. So stick with 1400 calories. Mind your macros- 150grams of protien, 150 carbs, 33 grams of fat. Those equal 1400 calories and thats all you have to remember on diet.
I will still suggest that you do 10 intense minutes of cardio AFTER lifting. 10 minutes is all you will need. That would be equivalent to about 30-40 minutes of cardio only. Keep your lifting sessions short. Work out with high intensity and weight for 20-30 minutes max! If I am working out alone, I can be in and out of the gym in 15-20 minutes. Add 10 minutes of cardio at the end and youre out in 30. You can still do cardio on your off days, but for the most effective way of burning fat, after lifting for 10 minutes at high intensity is where its at. There is no reason to be in the gym lifting for over 30 minutes, unless it is crowded. Too many people tell me "I was in the gym for 2 hours yesterday." Really, why? I can cause severe muscle failure and breakdown in 10 minutes! If these guys worked out with me (or most of the members here), they wouldn't be back at the gym for a week. Overtraining can easily be done on a caloric deficit. You dont need to spend hours in the gym regardless, but when eating below maintenance, your body can switch to muscle building to muscle wasting. When on a caloric surplus, this is nearly impossible to do, but lifting still shouldnt last more than is needed to achieve muscle breakdown. So stick with 1400 calories. Mind your macros- 150grams of protien, 150 carbs, 33 grams of fat. Those equal 1400 calories and thats all you have to remember on diet.
Save that money for food and 'roids, lol.
I will probably continue to use a trainer but then once I get the hang of it, wing off.... I just don't feel comfortable yet doing it on my own. Plus, I like the motivation