Help!!! Break me down please....

[Shades McCool]

Ok I am 176.4 lbs(down from 186lbs) and probably around 9% bodyfat. I am currently trying to cut my bodyfat even more so I am on a low calorie diet. I want you experts to tell me if what I am doing is decent or not...

I have no clue what my basal calorie level would be but this is what I am taking in.

Today:

Calories Eaten Today
source grams cals %total
Total: 1234

Fat: 15 139 12%
Sat: 6 50 4%
Poly: 1 11 1%
Mono: 2 17 1%

Carbs: 101 351 29%
Fiber: 14 0 0%

Protein: 177 706 59%
Alcohol: 0 0 0%

Is this too little? I am trying to get as lean as I can in the next month or so. I havent had any problems with my strength in the weightroom(5-6x a week)...in fact I keep going up on some of my cores. I also sprint pretty heavily three mornings a week.

If you would change something what would you change?

All help is welcome and appreciated.

Here are two pictures:
http://www.auburn.edu/~howelre/shirt.jpg
http://www.auburn.edu/~howelre/arm.jpg

 

[the-short-one]

too low. your body will go into starvation mode.

to lose fat, take your body weight x 10. this is how many calories you need to consume.

 

[evander1972]

Yeh you need to work out you BMR and TDDE. Im similar in weight and bf% and Im eating 2100 cals pd to loose weight. Are you loosing weight just now?

 

[Shades McCool]

too low. your body will go into starvation mode.

to lose fat, take your body weight x 10. this is how many calories you need to consume.

Is the ratio ok or not?

 

[the-short-one]

It's a good place to start. What's your training like?

 

[Shades McCool]

It's a good place to start. What's your training like?

I train:
Monday: Chest and Abs
Tuesday: Bi's and Tri's
Wednesday: Back and shoulders and squats and abs
Thursday: Chest
Friday: Bi's and Tri's and abs
Saturday: Back and shoulders and squats

MWF:
0.5 mile warm up jog
4 40's
4 60's
4 80's
4 110's
0.25 mile cool down

 

[the-short-one]

You're 23? Very Active:

To add lean muscle mass, you would need to take in around 3200 calories. If you want to cut fat while maintaining your mass, you need to drop you calories by no more than 1000 per day. this means that you should be eating at least 2200 cals per day. No less.

I don't know how sensitive you are to carbs, but a good place to start for your ratios would be

40% protein 30% carbs 30% fat

Go to www.fitday.com and open a free account so that you can keep track of your food intake. FitDay will track your calories consumed, ratios or protein, carbs, fat etc. It will also track how many calories you've burned. This is really important - keeping a food log. This is how you stay on track with your ratios.

 

[Shades McCool]

You're 23? Very Active:

To add lean muscle mass, you would need to take in around 3200 calories. If you want to cut fat while maintaining your mass, you need to drop you calories by no more than 1000 per day. this means that you should be eating at least 2200 cals per day. No less.

I don't know how sensitive you are to carbs, but a good place to start for your ratios would be

40% protein 30% carbs 30% fat

Go to www.fitday.com and open a free account so that you can keep track of your food intake. FitDay will track your calories consumed, ratios or protein, carbs, fat etc. It will also track how many calories you've burned. This is really important - keeping a food log. This is how you stay on track with your ratios.

I am only 22.

Yeah I started a Fitday log today and I think its great. If I were to stay on those ratio's for the next month how would you see my weight dropping? I know thats a very hard question to answer but what do you think? I am also considering some yohimburn here soon.

 

[the-short-one]

I am only 22.

Yeah I started a Fitday log today and I think its great. If I were to stay on those ratio's for the next month how would you see my weight dropping? I know thats a very hard question to answer but what do you think? I am also considering some yohimburn here soon.

Hard to say. Men cut so much faster than women. You'll need to test your BF every week. I know this sounds excessive - but it will keep you on track. Compare it to your scale weight. You might not lose any weight, but your body fat will drop. This is good. Go buy a cheap accumeasure caliper ($5). It's not as accurate as the more expensive, but it will be close enough.

If there is little or no change the first couple of weeks, gradually start dropping your carbs - for instance - try a ratio of 45 protein 25 carb 30 fat. Play with it until the fat starts coming off. I don't think you'll have a problem with the 40-30-30, though.

 

[Shades McCool]

Hard to say. Men cut so much faster than women. You'll need to test your BF every week. I know this sounds excessive - but it will keep you on track. Compare it to your scale weight. You might not lose any weight, but your body fat will drop. This is good. Go buy a cheap accumeasure caliper ($5). It's not as accurate as the more expensive, but it will be close enough.

If there is little or no change the first couple of weeks, gradually start dropping your carbs - for instance - try a ratio of 45 protein 25 carb 30 fat. Play with it until the fat starts coming off. I don't think you'll have a problem with the 40-30-30, though.

Thanks. Right now I have been hovering at the same weight while leaning out. Like I said earlier, I am still getting some good gains in the weight room so I am happy with that. I am going to order some yohimburn and keep a progress picture log for everyone to see. I think I will also do the same for my diet.