help getting bf% down before next cycle

[bullGains86]

age: 27
height: 5'8
mass: 168lbs
bf%: 16%
yrs lifitng: 5yrs

just got down to 16% from 21% but have hot a plateau.
looking for some help what my macros should be, what i should be looking for macro-wise for each meal, and meal frequency.

Lifting early AM 5 days a week and other 2 days light/moderate cardio 35/45 mins on the elliptical, interval setting.

mon: chest
tues: legs
weds: shoulders
thurs: cardio
fri: back
sat: arms
sun: cardio

no real diet structure now
just preworkout 20 mins before the gym
pwo protein shake after
snack - banana and granola bar
lunch
dinner

goal is to start my cycle in 3 months time.
hopefully can get down to at least 12% by then.

 

[RickRock13]

You answered your own question. You said "no real diet structure" which is what 90% of fat loss is dependent on.

 

[bullGains86]

You answered your own question. You said "no real diet structure" which is what 90% of fat loss is dependent on.

Yes, I am aware that is what my problem is. But, my question was how would I calculate what my macros should be? How should I divide these macros for each meal? And what should my meal frequency be?

 

[RickRock13]

Meal frequency doesnt matter at all. There are tons of online calculators for helping you find your maintenance calories. You would then subtract 500-750 calories per day from that for a good rate for fat loss. Macro breakdown is user specific and depends on the individual

 

[Zyglamail]

So lets say you drop another 4% bf and get to 160lbs, at 5'8" thats pretty small to be jumping on a cycle. How long have you been lifting?

 

[EYEWTKAS]

GW-50. I have gone from around 17% body fat, to 8% body fat in 8 weeks. Eat right, kill it in the gym, and the fat will melt off of you. Literally.

 

[dangerboy857]

I highly recommend you check rickrock's intermittent fasting thread.

 

[RickRock13]

I highly recommend you check rickrock's intermittent fasting thread.

^I hear there is a lot of great info in there

 

[Brapbrap07]

Oh ic.. I should of made a really shitty post about my diet to get some real feedback lol.. maybe I should take my evo post on here

learn and apply