quote:

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Originally posted by MS:
What you're asking us requires a lot of work to answer properly. We would ideally need to know your LBM, your current weight training and cardio program, what your goals are (in terms of muscle/fat loss, NOT weight loss per se). Also what foods you are willing to eat or refuse to eat, what your current diet is, etc......Once we have this info, then it takes more time to work out a diet plan. This board would be better viewed as a place to learn how to put together your own nutrition plan. Then you are in control of your own destiny for life.

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My bf is 23%
My current workout is:
MON
chest & tris 3sets 8-12 reps

Wednesday
back and biceps 3 sets 8-12 reps

friday
shoulders and legs 3 sets 8-12 reps more reps for legs

i currently am not doing cardio but plan on starting

my goal is to get my body fat at a level where i would be able to see more muscle definition

foods i am willing to eat:
chicken
rice
pasta
tuna fish
yogurt
eggs
oatmeal
cereal

quote:

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Originally posted by MS:
Ideally you will ditch the pasta and cereal and try to replace those carbs with LOTS of fibrous veggies. Nothing but lean protein and fibrous veggies for the last 2 meals of your 5-6 meals every day. Eat your rice, oatmeal etc... earlier in the day. Aim for 40 grams of protein with each meal, no more than 150 grams of carbs for the whole day (around 80-100 grams of starchy carbs in the am, 50-70 grams fibrous carbs in the afternoon/evening). Throw in 1-2 tablespoons of flaxseed oil each day. Drink TONS of water and do 45-60 minutes of cardio in the morning (before your first meal). Optionally take an ECA stack 3 times per day.

Hope this helps you get started.

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