need some coaching

[meyham30]

Im at 252lb at 29.8% bf and i want to go to 220lb about 15% bf is my goal. I need to to about how musch carb and protien intake do i need? I alt my cardio to 1 day swim next day rpm class. High rep weights and i train 4 nights a week mma.

 

[Ripped2Shredds]

ok, at 29% you really need to clean you diet up

First...cut out all refined sugars

Second...cut out all unecessary fats (sat/trans)

Third...Take in less calories and keep track daily

Fourth...Don't worry about #'s of proteins/carbs...eat a well balanced diet

Fifth...I train MMA as well so I know the gruely recovery time...you can't let this affect your weights and running

Sixth...get active

seventh... NO MORE FAST FOOD/ PIZZA

eight...it takes more then a month to see good results...

9) Don't shoot for a certain weight...shoot for 12% BF

 

[meyham30]

should i take anything else with a clean diet?

 

[Ripped2Shredds]

maltodextrin...clean complex carbohydrate with no fiber to give you energy before and after you work out. Over the years I have noticed alot fo supplements are mental, only the ones that make sense should be taken. I take Now Foods' Adam's superior mens vitamin. multivitamin/whey protein powder/and a carb powder are about the best bang for you buck