Need suggestions about my fat loss program & body fat estimation

[Reconcile]

Hey guys, it's my first day on my weight loss program started at 187 Ibs / 5' 11"

I'm on daily 1500 calorie diet and taking 100-120 gr. of protein everyday (even tho I'm not muscular)
No cardio & 30 minutes weight training 4x per week (different body part everyday)

I would like to hear some advices about my program.. My goal is fat loss (187 to 165 in two months)
You guys think this program would work? also could you give an estimation about my body fat? (guessing about %25-30)

picture:

cheers

 

[Steve]

I'm of the opinion that most people should try to eat as much as possible while still triggering an appreciable rate of fat loss. That said, I don't see a reason to start a fat loss regiment, generally speaking, eating 8 cals/lb. At the low end, I'd start with 10 cals/lb and tweak things on an as needed basis.

I'd also shoot for 1 gram of protein per pound of goal body weight. Give your body as much a reason to hold onto the "good stuff" as possible. Heck, even going as high as 1 gram per pound of current weight or 1.5 grams per pound of goal body weight isn't going to hurt.

It's hard to comment on your workout since you didn't tell us much. You're lifting 4 days per week, which is fine. I typically have my fat loss clients lift 2-3 days per week, but there are multiple ways to skin a cat.

From the sounds of it, you're only training each muscle group once per week though, and that's far from optimal. At least twice per week I'd say.

Of course the other variables such as exercise selection, intensity, volume, etc are also critical.

 

[Reconcile]

Hey Steve, thanks for your reply

I used to weight lift 4x per week (full body 60-70 min.) but since I'm on 1500 calories, I don't have that much energy also I found out that working out like;
Monday - Chest & Biceps
Tuesday -Shoulders & Triceps
Wednesday - Back & Quads/HamS & Butt
etc..
is easier for me so would you recommend this kind of 20-30 min. workout? or should I stick with 60 min full body weight training? while on 1500 calorie diet? I mean I know that I'm not going to put any extra muscle mass just trying to preserve what I already have while losing fat you know..