Help me lose this bodyfat! Pics Included.

[cydex01]

First time, I've ever posted pics, so don't be too harsh.

I'm here for diet help. Current stats:
23 years old this month
160 lbs
5'9"
Bodyfat tested @ 10% by 2 different people 3 months apart w/ calipers, so I don't feel like I'm moving.

Background on me:
When I was 19 I was knocking on 180lbs probably pushing 30% bodyfat. I lost down to 135, then rebounded back up to 145. I started looking for a healthier lifestyle and found this website. I was in the gym during that time of my weight loss and eventually started cycling. I shot back up to near 180 within the next year, but significantly lower bodyfat than what I was before.

My long term goals:
Once I'm out of college and can afford to eat what's necessary, I'd like to try and step foot on a stage one day well into the future. For now, I'd like to see ~8% bodyfat on a diet I can afford to keep up with.

For my problem now:
I feel like every time I try to lose bodyfat nowdays I'm losing too much muscle with it, so my percentage isn't actually changing.

My usual daily diet currently while trying to shed some bodyfat:
Meal 1:
1 scoop cytogainer
2 scoops whey (40g’s protein)
8oz skim milk

Meal 2
4oz Chicken Breast
1 Sweet Potato

Meal 3 (PWO)
1 scoop cytogainer
2 scoops whey (40g’s protein)
8oz skim milk

Meal 4
2x 4 oz Chicken Breasts
1 Sweet Potato

Meal 5
4 oz Chicken Breast
1 Sweet Potato


Some days meals 2,4, or 5 may be substituted with a hamburger worth 50 grams of protein eaten on wheat buns and normal condiments.

I drink at least 80oz of water a day, but feel I should be bringing this higher.

So what do I need to change guru's? Give me hand here.

 

[cydex01]

Also, I realize I'm going to need some more size. That'll be come winter time. I'd like to go through one summer unbloated.

 

[ZP AMG]

you dont look like you have any body fat, just zero muscle

need to start eating more then cut, if not you will cut to nothing

 

[cydex01]

Was afraid of that, really. Generally the boat I get myself into. I bulk up to high 170's and cut down (poorly) to this weight losing muscle along with the bodyfat. Diet needs work.

I was hoping just to get myself into a spot where I liked where my bodyfat was, then just slowly add on muscle instead of getting into my old habits of eating everything in sight (minus coke, candies, sugars in general, ect) to bulk.

Perhaps it's my bulking diet I need to work on.

 

[Mac173]

you dont look like you have any body fat, just zero muscle

need to start eating more then cut, if not you will cut to nothing

I agree. If you are 10%bf (which is somewhat low) and only weigh 160, then it's time to bulk not cut.
At the least do a lean bulker, keep it clean and don't let yourself get too sloppy.

 

[Mac173]

If you do decide to bulk here are some guidlines to follow:

18-20cals/lb
1.5g P/lb
2-3g Carb/lb
at least 1 gal of H20
6-8 meals/day
If you need help constructing some kind of diet,just let me know.

 

[gjohnson5]

You might also want to use an AI. You do have some chest flab

 

[cydex01]

I appreciate the responses guys and I may get with you soon Mac173 about help with that diet.

 

[cydex01]

Oh, and the fat I have on my chest is really what got to me in the beginning more than anything to lose as much fat as I have and it's the main reason why I stress over my bodyfat percentage now. When I bulk up and I see it getting worse, it's discouraging.

 

[gjohnson5]

An Aromatase Inhibitor is a chemical which will slow (and some slow greatly) the conversion of testosterone to estrogen. Estrogen is one hormone which will cause one to hold water and store fat. Testosterone will help you build muscle and can help burn fat depending on diet. Another hormone is insulin. So the first thing I would recommend is using Glucorrel-R at anabolicfitness.net so you can ensure you sugar was being converted to glycogen instead of fat. The next is to keep your natural testosterone so you can build muscle.

There are alot of other things you can do but we can start here

Oh, and the fat I have on my chest is really what got to me in the beginning more than anything to lose as much fat as I have and it's the main reason why I stress over my bodyfat percentage now. When I bulk up and I see it getting worse, it's discouraging.