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Ripped2Shredds
New member
You can see I allready have a journal that not many read yet, It's a working progress. But I have some questions I need answers from Body Builders who have competed and know exactly what it takes to get down to under 10% BF. I am 5'10" 186 pounds (13.8% BF) as of this morning. My goal is to get below 10% BF and almost look like a BB getting ready to go on stage, the step before sodium and water depletion.
My diet is decent, but I think I need to somehow get a better schedule, like eat the exact same things everyday at the same exact times. I am totally committed, so whoever helps me is not wasting there time. I need to figure out my BMR, macros, and timing, learn about insulin spikes. You can check my log for my current daily diet.
I am hitting the treadmill 7 days a week for an hour burning off 500+ cals and working out 5 nights a week in the gym. I split the two morngin cardio and evening workouts. I take vitamins, flax tablets 1000mg 3 times daily.
I have access to money and groceries and am not concerned about expenisve cutting diets. I'm really asking for someone to format a perfect body building diet plan for me to get below 10% BF. I understand the basics, enough to drop me from 235lbs to now at 186lbs, but I have that "SOFT" look, and I'm not sure that is why, but I am pretty sure it is related to diet and sugar intake. Please take a quick look at my LOG book and tell me what I need to change or improve on. I want to get rid of this soft muscular look, and pick up a dense body. Also, what about carb up days?
I want to let you know that I have went from a 38inch waist to a 32" waist...so I am on the right track, just need the fine details worked out. I think I am takign in about 1500 calories a day around, but it is really hard to calculate this shit out on your own. I'm not sure if I add the protein from my morning oatmeal or not? It's not a whole protein I know, but do I still add it? Just questions liek these I need help on!
Guys this would really help me acheive my goal, I have general knowledge but a heart of stone, so I know I can do this if given the oppurtunity, just want to make sure I have everything down while I continue (one week into my cutting phase). Remember I will not let anyone down, I have the willpower of Rocky, I swear, my gf bought brownies and vanilla ice cream and I didn't touch any of it! Appreciate the help bros and gals!
My diet is decent, but I think I need to somehow get a better schedule, like eat the exact same things everyday at the same exact times. I am totally committed, so whoever helps me is not wasting there time. I need to figure out my BMR, macros, and timing, learn about insulin spikes. You can check my log for my current daily diet.
I am hitting the treadmill 7 days a week for an hour burning off 500+ cals and working out 5 nights a week in the gym. I split the two morngin cardio and evening workouts. I take vitamins, flax tablets 1000mg 3 times daily.
I have access to money and groceries and am not concerned about expenisve cutting diets. I'm really asking for someone to format a perfect body building diet plan for me to get below 10% BF. I understand the basics, enough to drop me from 235lbs to now at 186lbs, but I have that "SOFT" look, and I'm not sure that is why, but I am pretty sure it is related to diet and sugar intake. Please take a quick look at my LOG book and tell me what I need to change or improve on. I want to get rid of this soft muscular look, and pick up a dense body. Also, what about carb up days?
I want to let you know that I have went from a 38inch waist to a 32" waist...so I am on the right track, just need the fine details worked out. I think I am takign in about 1500 calories a day around, but it is really hard to calculate this shit out on your own. I'm not sure if I add the protein from my morning oatmeal or not? It's not a whole protein I know, but do I still add it? Just questions liek these I need help on!
Guys this would really help me acheive my goal, I have general knowledge but a heart of stone, so I know I can do this if given the oppurtunity, just want to make sure I have everything down while I continue (one week into my cutting phase). Remember I will not let anyone down, I have the willpower of Rocky, I swear, my gf bought brownies and vanilla ice cream and I didn't touch any of it! Appreciate the help bros and gals!
