Diet Help

[sm918v]

Hello everyone... Well Im new to this site and would love to have some help with a diet question. Im in a contest to lose body fat percentage...Im currently around 17% body fat.. I weigh 236 lbs. I was just wondering if there was something for me to some what follow in form of how many grams of Carbs I should be comsuming...protein...etc... I lift 5 days a week and do cardio around 3 days a week. I have around 9 more weeks in this local contest and would love any help I can get... Thanks!!

Goal... Lose as much body fat witout losing too much muscle...

 

[|D_J^B_J|]

There is no 'set rule' as to how much protein, carbs and fats you should be consuming. However, I will say that for cutting, you should be consuming no less than 500 Cals below your BMR and a large amount of protein to preserve muscle mass (2g per kg might be ideal). I'd recommend eating only complex, low GI carbs (except for post workout) and limiting carbs to breakfast and post workout. Eat healthy fats as your source of energy for other meals.

Do some RESEARCH, post a diet with its macronutrient breakdown and we will critque it.

 

[6_pak]

Hello everyone... Well Im new to this site and would love to have some help with a diet question. Im in a contest to lose body fat percentage...Im currently around 17% body fat.. I weigh 236 lbs. I was just wondering if there was something for me to some what follow in form of how many grams of Carbs I should be comsuming...protein...etc... I lift 5 days a week and do cardio around 3 days a week. I have around 9 more weeks in this local contest and would love any help I can get... Thanks!!

Goal... Lose as much body fat witout losing too much muscle...

bump cardio up to 5 days,preferably in the morning on empty stomach, at 70% of max target heart rate for fat loss. First you need to figure out how many meals a day you want to eat. AT least 5-6 per day. i would start at 200g of carbs and work down, from week to week, till your at 50g. You need to start your protein level at your weight. So at least 236g of protein, as you decrease carbs, increase protein. Your fats should need to start at around 50-60g and increase as you decrease carbs.

 

[sm918v]

There is no 'set rule' as to how much protein, carbs and fats you should be consuming. However, I will say that for cutting, you should be consuming no less than 500 Cals below your BMR and a large amount of protein to preserve muscle mass (2g per kg might be ideal). I'd recommend eating only complex, low GI carbs (except for post workout) and limiting carbs to breakfast and post workout. Eat healthy fats as your source of energy for other meals.

Do some RESEARCH, post a diet with its macronutrient breakdown and we will critque it.

Thank you very much for your help!!! I will get a copy of what I have been eating and post it for critique...Thanks again..