I want to lower my body fat %

[Santa_Claus]

It's at 22%, which is pretty high considering I train in the weight room 3 times a week.

The problem is that I thought I was invulnerable. "As long as I can get more muscles and get enough proteins my muscles will burn off the extra fat". Let's just say that I was in for a rude awakening...

I am 23 years old
6'3
215lbs

My goal is to lower my bodyfat % to an acceptable level...about 15%.

To do that I plan a three pronged approach...
1.Do 20 minutes of intensive cardio every morning on my newly purchased stationary bike
2.Stop eating fast foods and simple sugars
3.Eat smaller meals but drink 2 protein shakes everyday to reduce muscle wasting as I go into a caloric deficit.

On top of my bodybuilding routine. Do you think my goal of 15% is achievable or do I need to be less ambitious.

Thanks

 

[6_pak]

It's at 22%, which is pretty high considering I train in the weight room 3 times a week.

The problem is that I thought I was invulnerable. "As long as I can get more muscles and get enough proteins my muscles will burn off the extra fat". Let's just say that I was in for a rude awakening...

I am 23 years old
6'3
215lbs

My goal is to lower my bodyfat % to an acceptable level...about 15%.

To do that I plan a three pronged approach...
1.Do 20 minutes of intensive cardio every morning on my newly purchased stationary bike
2.Stop eating fast foods and simple sugars
3.Eat smaller meals but drink 2 protein shakes everyday to reduce muscle wasting as I go into a caloric deficit.

On top of my bodybuilding routine. Do you think my goal of 15% is achievable or do I need to be less ambitious.

Thanks

Less ambitious would be 3-4 %, 15% is very attainable. If your trying to loose fat and not muscle, you dont need to do intensive cardio. You need to buy a heart rate monitor and stay between 65-80% of max heart rate for fat loss. Its a very good idea to stop eating fast food, as it provides little to no muscle gain/fat loss benefits. But you dont need to count simple sugars out. Such as fruits, its fine to eat fruits while dieting, and dextrose/maltodextrine for your POSTWORKOUT shake. For more info on this____DO RESEARCH or ask if you dont know. As far as your meals- eat 6-8/day. Now that you got your 3 approaches figured out, Now its time to formulate a diet and figuring out your pro/carb/fat ratio and calorie level.
If you're clueless about these-- DO RESEARCH. Post your diet, including macronutrients(pro,carb,fats,calories) in each meal and total for the day. We will critique.

 

[TipDrill]

buy a heart rate monitor

any kind in particular you recommend/like?

 

[mrzap]

Ya 15% is easy. I am 6'4" 189 and 12-13%. Just throw in the 20 min cardio on mornings inbetween days you workout.

Get your diet in check. Checkout hussman.org/fitness for ideas

 

[JoBu]

Polar has a large range. I just got one of the higher end models to help me train for triathlons but all you really need is a basic unit like the M61 or A5. The Polar site (http://www.polarusa.com/consumer/weightmgt/hrm.asp) also has some useful information of using a HRM for weight management.

any kind in particular you recommend/like?

 

[Slyder190]

Use a low-carb approach my friend. The very best and eassiest way to drop BF IMO. and fuck 20 min cardio, try 45 min of moderate intensity cardio on an empty stomach at least 4x a week. Use healthy fats and smart protein choices.