New Diet

[FcUkEdUp]

hey guys, im 6'1 190, i dont know my body fat exactly but i know its above 10% ...im happy with how my upper body looks,, but i need to loose the gut i recently picked up. I will stay very strict to this diet but i will need alot of guidence, such as what to eat and how many times to eat it,,,what to stay away from and when etc. I lift and run 5 days a week, so i have plenty of cardio. I will be starting my gear in about a month( sust and deca ) Any help on a strict diet to cut my body fat down would be appreciated
Thanks

 

[Babyfaced Assassin]

my 10 tips are:

1. Eat between 1.5-2g of protein per Lbs of lean body weight

2. Eat smaller, frequent meals throughout the day as opposed to 2 or 3 larger meals. Your body will handley protein synthsesis better this way, manage insulin and blood sugar levels and remain in positive nitrogen balance if you get protein at each meal.

3. Eat Quality Protein sources at each meal

4. Eat only Non processed, unrefined, Low Glycemic Carbohydrates when you can, on a regular basis except of course after training when an Insulin spike is desired. At this point the Higher the GI the better (Glucose or Dextrose/Maltodextrin blend works best

5. Try to eat about 5 Grams of Fiber per meal (Except Post Workout)

6. Don't forget your fats, Make sure you get your dose of EFAs from Flax Oil, Fish Oils, Nuts, Oily Fish or Olive Oils

7. Drink about 4-6litres of Fresh Water per day

8. Avoid Fried Foods and foods containiing Hydrogenated Vegetable oils. These are both nonos on any diet

9. Eat At Least 25% of your Calories From Fat, No more than 50% in Carbs and the rest in Protien

10. Enjoy your food, Eat to live not Live to Eat

 

[Clean]

good stuff Assassin

 

[Clean]

Hey Fucked up do you work your legs?

 

[FcUkEdUp]

yes wed. is my big leg day, and thanks alot assasin