47 220 5’6 obviously a newbie i been working out for bought 6 months i recently started ppl split 6 day ……i do 3 -4 exercises per muscle group. i feel as this is not enough i like doing a non traditional workout random workouts like cable punches and swings and mixing it up im battling with this new split any suggestions. my main goal is weight loss and hypertrophy any suggestions. im two months off a 12 week test only cycle my diet is a roller coaster but getting better my caloric intake is 1500 - 1700 .
I just finished about 8 months of a solif PPLPP split and had great success
I would do my 5 day split and then on my 6th training day I would either work on a lagging body part or do something non traditional like a HIIT workout or whatever you feel on the day.
Are looking looking for a goal weight or just using the mirrior to guide your cut? How far off/away from of your goal are you?
IOM your cals are much too low to start. You will plateau and you already have nowhere to go. You need a longer runway. I’m currently 200.5lbs and eating around 2200cals/day. Been slowly dieting since December 1. Lost 23lbs during this time with virtually zero loss in strength or muscle. My cals started at around 3200 and slowly came down as needed. You can’t just go into a huge deficit and expect it to be sustainable.
Can you post your sploit and what your daily diet looks like? I think we can get you on the right track.
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These posts seem to be coming up more and more where it appears a troll is writing some super random post that makes no sense.
i appreciate you i will post and get at you bout my daily diet
what are you talking about that i don’t make sense or ?
47 years old, working out for 6 months. You say you are a newbie but already did a 12 week test cycle. And your calories are extremely low when you say you want to lose weight and work toward hypertrophy.
Not sure why you would like random workouts when you are just starting out and no idea what cable punches are.
Pick a program and stick to it. Your calories are unrealistic for any long term progress.
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i’m newbie cause i dunno i look for advice and direction i don’t don’t offense to not know im researching and asking questions thank you for the positive feed back . i’m trying to find my way trial and error i just keep getting better at this lifestyle 
Figure out what type of training you like, powerlifting, classic bodybuilder, power building, and you’ll be able to find about whatever it is you want in this site.
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Being 5’6" my initial guess is you would have short legs. IMO, you should strongly focus on squatting. Short legged people learn to squat much faster with much less leaning forward.
I would say you first goal should be squatting your weight (225lbs looks good on the bar) for 10 reps. It might take some time, but your lower body growth has a systemic anabolic affect on your entire body.
Forget this and clean up your diet and figure out what your maintenance caloric intake is. Your main variable will be carbohydrates. It is going to take real discipline to stop all processed foods. But if you want this bad enough you will make the sacrifice.
Don’t try to lose fat quickly. A single pound a week accumulates pretty fast. “Steady as she goes” is the best plan. Try to get stronger as you slowly lose weight. If you are not getting stronger for a month, or so, add in some carbohydrates.
BYW, you need to maintain at least one gram of protein for every pound of 10% body fat you weigh. Let’s assume your 10% body fat weight is 160lbs. Then you need at least 160 grams of protein per day.
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much appreciate the advice and direction