Weight 176 and 10% BF help with diet to get into 6-7%

[reelbig004]

Follow the diet i outlined in this post and you will get to the percentage you want:

http://elitefitness.com/forum/showthread.php?t=416491

good luck bro

 

[playmatesky]

I do my carbs cyling with 2 days 0 carbs and then 1 day 100-150 gr of carbs such as brown rice or a potatoe. But they can be done in many ways.

 

[playmatesky]

Any luck?

 

[gymratforlife]

Any luck?

Well my dad has been over on vacation for 2 weeks so the diet has been out the window till he goes back saturday then its on full force.

 

[TheAssholeFomerlyKnownAsDBBT]

Tell me exactly what you eat for your six meals
How often do you train (ie bodyparts)
How often and how intense and duration are your cardio workouts

 

[gymratforlife]

Tell me exactly what you eat for your six meals
How often do you train (ie bodyparts)
How often and how intense and duration are your cardio workouts

I do Cardio about 5-6 days a week for 1 hour in the am on an empty stomach on the eliptical and burn anywere from 600-900 cal.Also most of my meals are chicken breast grilled,Tilapia filets baked,sweet potato,string beans,broccoli,brown rice,protein shakes,oatmeal,cottage cheese,super lean tip round steak once or twice per week.This is what the new diet is going to consist off and going to be taking 2000 calories a day every day except for sundays and thursdays when it will be 2500 on those 2 days to keep metabolism high.this is my new plan.Will start tomorrow after I drop my dad off at the airport,I am currently around 9%-10%.

 

[nikkita]

I do Cardio about 5-6 days a week for 1 hour in the am on an empty stomach on the eliptical and burn anywere from 600-900 cal.Also most of my meals are chicken breast grilled,Tilapia filets baked,sweet potato,string beans,broccoli,brown rice,protein shakes,oatmeal,cottage cheese,super lean tip round steak once or twice per week.This is what the new diet is going to consist off and going to be taking 2000 calories a day every day except for sundays and thursdays when it will be 2500 on those 2 days to keep metabolism high.this is my new plan.Will start tomorrow after I drop my dad off at the airport,I am currently around 9%-10%.

By your picture you just need some small adjustments to your diet, sounds like you're eating ok and training hard, so maybe it will be useful to see the timing where you are eating each food.

On the other hand, are you taking any fat burner or thermogenic for your cardio?

 

[gymratforlife]

By your picture you just need some small adjustments to your diet, sounds like you're eating ok and training hard, so maybe it will be useful to see the timing where you are eating each food.

On the other hand, are you taking any fat burner or thermogenic for your cardio?

Im not eating like above mentioned on that picture.I am starting this diet tomorrow.My diet has been crap for 2 weeks because my dad is over on vacation from Boston and leaves tomorrow then tomorrow its on I am actually psyched to get on this diet I have outlined above because I think I am going to be able to break bellow 8% on it easily.Wish me luck.

 

[Mr_Sinister]

I would just keep it simple, calculate how many calories you need, then eat starchy carbs and lean meats the beginning of the day, and take in fibrous carbs, EFA, and meats at the end of the day.

Also I would supplement w/ niacin and riboflavin, and zinc in addition to a multi.

And, if there was time, I would probably cut my cardio down to 2-3 days/week and instead do two-a-day sessions in the weight room, the first session being strength type work, and the second being high-rep endurance style work. Well, just my 2 cents.