need some dieting advice

ok guys heres all my information

im 5'10 170lbs with about 10-11% body fat

im just trying to get by bf down to around 7 to 8% in the next 4 wks. and more importantly i really want to burn the extra flab off my gut and lower back.
about 8months ago i knew nothing about how dieting can change the compostion of ones body so any help, advice is greatly appreiciated.

heres my workouts:
Day 1. superset chest and back 4 exercises each about 10 - 15 reps with 30 sec to 1min rest in between sets. then 3 exercises of bis 10-12 reps followed by either 25 min to 30 min cardio with 5 min warmup then i do moderate to full intensity followed by 5 min cool down.

Day 2. superset legs and shoulders 4 exercises each about 10 -15 reps w/ 30 sec to 1min rest in between sets. then 3 exercises of tris 10 - 12 reps followed by the same type of cardio as in day 1

Day 3. 45 min cardio on an empty stomach, with interval training from hi to low to moderate intensity then abs.

Day 4. repeat as day 1
Day 5. repeat as day 2
Day 6 and 7 rest.

on days 1,2,4,5 i usually stay in my target heart rate when supersetting exept when doing bis or tris and i burn an extra 300-350 cal on cardio so im thinking im burning 700 to 800 cal in the 1hr 45 mins i spend at the gym.
day 3 (my cardio day) i burn 500 to 600 cal.

as far as my dieting goes i try to eat 2 grams of protein per body weight my carbs come from only complex carbohydrates. i eat either 6 to 8 meals a day totaling 2200-2400 cal. and i try to cycle my carbs by eating anywhere from 150 - 250 grams of carbs a day.

if u guys really need me too ill post exactly what it is i eat every day. but as of now i feel as if the only thing holding me back right is my diet and im just wonderin if should try cutting back on my carbs like less then 100 grams a day to shed the last of my back fat and gut cause im really stumped right now and need advice.

here some pics lemme know what u think

is that acne on your chest, or bad razor bumps? also, try cocoa butter to lighten those stretch near your pits.

I'll say it before anyone else does. Read the cutting sticky, then post a diet based on it for critique.

http://forums.anabolicreview.com/showthread.php?t=75729

If you really want to burn the fat, do more cardio. Try 5, 6, or 7 times a week. Forget the interval training. Keep your heart rate between 65% and 75% of max. This is the equivelant of fast walking for most people. This is when lipolysis occurs. Anything more intense will cause your body to seek other sources of fuel than bodyfat.

It really would help for you to post exactly what you eat every day.

heres what i eat on a normal day

meal one: 1/2 cup of oat meal, one slice of whole wheat low carb bread w/ peanut butter and one scoop of isopure zero carb whey protein. 310 cal 35p/35carb

WORK OUT

meal 2: Isopure whey protein meal replacement. 300cal 50p/25c

meal 3: 7oz sauteed salmon with veggies such as spinch or brocc with a cup of brown rice. around 450-500cal 37p/ (carbs not too sure b/c i dont know how much carbs/calories are in cup of veggies)

meal 4: all white meat 97% fat free turkey burger on a bed of spinch or lettuce with ketchup or horse radish sauce (sometimes ill throw in a low carb whole wheat bread.)

meal 5: 2 chicken breasts (202g each) with a cup of veggies. 400cal 84p

meal 6: 2 scoops of isopure zero carb protein or some type of lean protein meal with out any type of carbs. 300cal 50p

as for supplements i take 3000mg of CLA a day and around 300 to 600 mgs of ala a day

plz bear with a little guys im still have lots and lots to learning about dieting and i really want to figure out how i can manipulate my carb intake alot better and figure out how much carbs/calories/protien im getting from eating a cup of veggies here and there.

thanx in advance :D

Quote:

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Originally Posted by bad_man

If you really want to burn the fat, do more cardio. Try 5, 6, or 7 times a week. Forget the interval training. Keep your heart rate between 65% and 75% of max. This is the equivelant of fast walking for most people. This is when lipolysis occurs. Anything more intense will cause your body to seek other sources of fuel than bodyfat.

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i do cardio at least 5 times a day, when i super set chest and back (day1) legs and shoulders (day2) im always make sure im in my target heart rate zone and my duration of weight training is about 45 - 50 mins then my heart rate drops to which i like to think of it as a cool down when i train my bis or tris after my supersets. after that i hit the eliptical trainer for 25 to 30 mins moderate to full intenstiy based on my fatique with a 5min warm up and 5min cool down. so all in all i should be burning roughly 800 cal per session at the gym.

so i think my workouts are up to par as far as trying to get ripped up for the summer, the only thing thats holding me back is my diet.

TrIBOL trying the caps thing, lol.. i hope i gave some good advice. the other good bro's here will correct any errors i made.

* my advice is in caps under your diet

Quote:

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Originally Posted by The TooL

heres what i eat on a normal day

*CARDIO HERE FIRST THING IN AM

meal one: 1/2 cup of oat meal, one slice of whole wheat low carb bread w/ peanut butter and one scoop of isopure zero carb whey protein. 310 cal 35p/35carb
* YOU WANT A PROTIEN FAT MEAL HERE ( MEAL 1) ABOUT 30-60 MINUTES AFTER CARDIO TO KEEP LYPOSIS GOING. MAYBE SOME 8 EGG WHITES AND 2 YOLKS.

WORK OUT

meal 2: Isopure whey protein meal replacement. 300cal 50p/25c
* YOU WANT A 2:1 RATIO OF PROTIEN/ CARBS HERE. SO IF YOUR HAVING 50GRAMS PROTIEN, YOU NEED 100 GRAMS CARBS, MAYBE INVEST IN SOME DEXTROSE. YOU NEED YOUR R-ALA AND BIOTIN HERE AS WELL.

meal 3: 7oz sauteed salmon with veggies such as spinch or brocc with a cup of brown rice. around 450-500cal 37p/ (carbs not too sure b/c i dont know how much carbs/calories are in cup of veggies)
* DROP THE SALMON HERE AND EAT THE 2 CHICKEN BREASTS YOU HAVE FOR MEAL 5 WITH YOUR BROWN RICE AND VEGGIES. U NEVER WANT TO MIX CARBS WITH FAT AND SALMON HAS ALOT OF FAT.

meal 4: all white meat 97% fat free turkey burger on a bed of spinch or lettuce with ketchup or horse radish sauce (sometimes ill throw in a low carb whole wheat bread.)
* THINS LOOKS OK, ID GO EASY WITH THE KETCHUP THOUGH, LEAVE THE BREAD OUT.

meal 5: 2 chicken breasts (202g each) with a cup of veggies. 400cal 84p
* HAVE YOUR SALMON HERE. W/VEGGIES

meal 6: 2 scoops of isopure zero carb protein or some type of lean protein meal with out any type of carbs. 300cal 50p
* YOU NEED FAT HERE, TRY FLAX OIL OR ALMONDS, FISH OIL IS A GOOD CHOICE AS WELL. YOU WANT A PROTIEN/FAT SHAKE OR MEAL BEFORE BED TO KEEP FROM GOING CATABOLIC WHILE SLEEPING.

as for supplements i take 3000mg of CLA a day and around 300 to 600 mgs of ala a day

plz bear with a little guys im still have lots and lots to learning about dieting and i really want to figure out how i can manipulate my carb intake alot better and figure out how much carbs/calories/protien im getting from eating a cup of veggies here and there.

thanx in advance :D

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check the cutting sticky!

thats not my pic BTW, i dont know how that got there,lol

TrIBOL

Quote:

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Originally Posted by TRIBOL

thats not my pic BTW, i dont know how that got there,lol

TrIBOL

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been waxing your carrot again?

Way too many carbs. Get rid of the bread - even low carb bread sux. Eat protein at EVERY meal. Eat either carbs or fat with every meal. Never eat both carbs and fat at the same meal.

This is a VERY brief summary of what's in the cutting sticky. Read the sticky. Know the sticky. Live the sticky.

Redo your diet and post it again.

Quote:

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Originally Posted by TRIBOL

thats not my pic BTW, i dont know how that got there,lol

TrIBOL

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If that's true, then change your password.

Someone is editing your posts.

~SC~

Quote:

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Originally Posted by SwoleCat

If that's true, then change your password.

Someone is editing your posts.

~SC~

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thanks bro, i just changed it.

TrIBOL

Quote:

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Originally Posted by SwoleCat

If that's true, then change your password.

Someone is editing your posts.

~SC~

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That's not it. The board is acting buggy. Lots of posts by many people have random pictures attached (pics that have already been posted in other threads).

Quote:

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Originally Posted by bad_man

Way too many carbs. Get rid of the bread - even low carb bread sux. Eat protein at EVERY meal. Eat either carbs or fat with every meal. Never eat both carbs and fat at the same meal.

This is a VERY brief summary of what's in the cutting sticky. Read the sticky. Know the sticky. Live the sticky.

Redo your diet and post it again.

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thx tribol ill tweak around my diet based on ur advice.

badman how many carbs do u think i should be gettin a day to cut body fat?
i was thinking on some days whatever carbs i eat on a normal day ill just cut it half. i figure if i can cylce my carbs from low to moderate on different days would that be good idea to cut body fat and keep muscle? i dunno guess i have try different **** to see what works.

thx in advance guys

its hard to tell an exact amount of grams as everyone varies in their genetic makeup. Just make it a % of an eating plan and calculate grams from there.

i got one more question, ive been reading a lot of old posts about dextrose, can supplement dextrose with my pwo shake for cutting and if so is 1/2 a cup of dextrose enough ?

Quote:

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Originally Posted by The TooL

i got one more question, ive been reading a lot of old posts about dextrose, can supplement dextrose with my pwo shake for cutting and if so is 1/2 a cup of dextrose enough ?

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Here's a link that might prove helpful. I've even thought of posting it in its own thread since the dextrose question seems to come up a lot. You basically have to determine how much dextrose is going to meet your particular needs. As stated earlier, the ideal rate is 2:1 carb/pro.

http://www.calorieking.com/foods/foo...67995&partner=