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Hi all I have been lifting for awhile now I am 5 5 150 pds 13% bodyfat
I have a Bad Hip left needs to be replaced some day in future so keep this in mind.
I am looking for a basic routine that will lower my bodyfat and keep muscle without running. I just want to cut and see my definition.

I have looked at every workout and the more I look the more confused I get the riptoe, 8x8, 5x5, 6x6 etc.... just looking for a basic the will push me to the next level and have no idea which on to do.

One thing is every workout has squats leg press can't do them so is there something I can supplement them with

Any Help would be great

a proper diet will help you get cut....more than the right lifting program.


what are you able to do for lower body?

I do
leg extensions
leg curls
lunges with 25lbs
hip flex

Lunges with 25 DB

As for a Diet what should I follow I generally eat low fat as it is
chicken brown rice bread with double fiber etc