Hit a plateau...

[DOHC2L]

I am trying to loose the last little bit of fat to get under 10% for summer. I guess what I had been doing wasn't working from me (weight training along with a high protein/low carb diet along with 30 minutes of cardio each day). I was told to try that from a friend who is in great shape (naturally, he eats like shit and still looks awesome). Anyways Im looking for recommendations to cut my body fat down so I can see more definition in my abs and back mainly. I am 6'0 and 174 lbs. I will be doing cardio in the morning on an empty stomach. What kind of diet should I go with? How many calories should I eat daily? I guess I'll stop the weight training because the people I've been talking to lately (and what I've been reading here) says that it's really ineffective to do both at the same time. I really dont want to loose the muscle that I've built over the past two months though. Any recommendations are appreciated?

p.s. How about suppliments? I have plenty of mega whey protein shake left.

thanks.

 

[B0ARDIN087]

i would suggest a keto or read hansels post about eat lean stay fit or something

 

[Burning_Inside]

Well first off, the people that tell you not to lift are dead wrong. You need to lift (low-mid reps) to telly our body to hold on to that muscle. The less muscle you have, the lower your metabolism gets.

As for diets...If you think a CKD would be right for you, then try it. Otherwise, follow these basic guidelines (i really need to have a generic copy of this so I don't have to keep typing it out lol)

Take your bodyweight x 14. Eat that many calories per day. Make the nutrient ratios of the number of calories you get fromt ht equation as 33% protein, 33% carbs, and 33% fat (zone diet specification). so for instance your bodyweight times 14 is 2436. You'd take 2436 x.33 =803.88. That's how many calories you will be taking in from protein. How many grams will you need tho? Well, you take that number / 4 (calories in one gram of protein) and / that number by 5 (meals per day) and there you go. That's how many grams of protein youd need in each meal. Then do the same thing for carbohydrates (they have 4 calories a gram also) and fat (has 9 calories).

However, don't divide the fat and protein calories by 5..Divide them by 4..This is because you will be cutting out carbs from one meal, and fats from another. So you will only be eating fats and carbs in 4 meals a day, not 5.

You want your post workout meal to have only carbs and protein. however many carbs you're supposed to have in this meal, half of them should be hi GI carbs (like some kind of post workout recovery formula, like dextrose: Phosphagen HP from EAS) and the other half should be low to medium GI. GI, in case you don;t know, stands for Glycemic Index. it's a measurement of how adversely a certain kind of carb effects your blood sugar. You want to spike your insulin levels post workout as it creates a nice anabolic environment fo your musles to grow. the rest of the day, the carbs should be medium-low GI. You can find a chart online where it lists the measurements ont he scale for a lot of different carbs. I suggest you read up on insulin and how it works in a bodyuilding sense.

Now the last meal of the day, you don't want any carbs..Just protein and fats.

Take a multivitamin every day. Drink a ton of water. Get 8-9 hours of sleep.