I'm male 21 years old 5'11 and 177lbs. Like you can see im pretty much normal weight for my height but the thing is i am not happy with my body at all, i spend most of my time sitting down which means that my legs, butt and waist are not looking good at all. I want to lose weight on my lower body and also gain a little bit muscle hopefully.
The past 7 days i have been eating around 1700-1900 calories per day, and about 90-120g of protein. I have been eating alot of vegetables, around 400g per day. Also salad and chicken, fish, pasta, protein quark and other healthy stuff. No more soda or candy. I have been doing weight trainning with dumbbells 3 days a week at home and i have also gone running 3 days in the past week, i mostly run uphills and downhills and also stairs because i heard that is a great way to lose lower body fat and gain muscle, the problem is i can't really do squats for example with heavy weights because my back is a bit fucked.
What do you think? How often i should workout and what should i add to this to make even quicker progress? Any tips are appreciated.
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