The first thing to know is:
1 gram of protein = 4 calories
1 gram of carbs = 4 calories
1 gram of fat = 9 calories
If your goal is to lower your BFP the you will need to reduce your carb intake while increasing your protein intake and cardivascular activity. To retain mass during this period you will have to lift heavy. Protein consumption should be at a rate of 1 gram per one pound of lean body mass. You are not trying to starve yourself during this period but rather trying to force your body to look for other sources of energy which have now been removed by the lowering of your carb intake.
Adult Male:
BMR = 66 + (6.3 x body weight in lbs.) + (12.9 x height in inches) - (6.8 x age in years)
Your BMR (Basic Metabolic Rate) will give you a reference point as to how many calories your body requires at a resting position. Adjust this accordingly to fit in with the level of activity you are performing.
Keep track of your nutritional intake for one week and eat as you normally would so that you have an honest representation of your caloric, protein, carb, and fat intake values. At the end of the week you will be able to make the necessary adjustments to your diet to achieve your goals.
Carbs: Don't cut out carbs alltogether. Complex carbohydrates provide the best energy source of all carbohydrates. and can be found in such foods as bread, grains, pasta, rice, cereal, potatoes, and beans.
Fat: Fat is also important to your diet but try to limit your daily intake to 40 grams. Avoid fats which are saturated or hydrogenated.
As to eating the same type of foods over and over again, this is quite normal with the diet of the average bodybuilder as we are a picky bunch. It can however lead to frequent constipation. Try to maintain a diet high in fibre and keep yourself properly hydrated at all times.
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KP -- Fitness Basics
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