my current diet .. plz critique

[alert]

i've just started doing an aktins esk diet ..
im currently 5'11 at 199 questin 20% bf ~ i plan on dieting down until i see my abs ..
currently im eating around 5 times a day ... two meals are made up of shakes ~50p~14gfat(from udo's oil) the others are normally lean meat loaf and eggs for breakfest... chicken /broccoli and some fat sause ... and so far .. an atkins wrap with double chicken .. where my diet varies from atkins is in i take in carbs post workout ..
im doing the 45 min of cardio in the morning as much as i can .. i also do kickboxing /mixed martial arts 5 times a week for 1-2 hours and i workout full body twice a week... gimmi some points .. things i could change or add to increase my fat loss.. need to see these **** abs . thx

[daman1]

i've just started doing an aktins esk diet ..
im currently 5'11 at 199 questin 20% bf ~ i plan on dieting down until i see my abs ..
currently im eating around 5 times a day ... two meals are made up of shakes ~50p~14gfat(from udo's oil) the others are normally lean meat loaf and eggs for breakfest... chicken /broccoli and some fat sause ... and so far .. an atkins wrap with double chicken .. where my diet varies from atkins is in i take in carbs post workout ..
im doing the 45 min of cardio in the morning as much as i can .. i also do kickboxing /mixed martial arts 5 times a week for 1-2 hours and i workout full body twice a week... gimmi some points .. things i could change or add to increase my fat loss.. need to see these **** abs . thx

Well first off I will just say that I believe the Atkin's diet is a travesty and that you should scrap it. You will lose weight quick, yes, but it will a majority of muscle that you have and the results don't last from what I've seen with people. You should focus on if your shredding up on a diet ratio of 55p/30c/15f or somewhere around there. Read Rambo's "hot to cut" thread at the top of the page. Awesome read!

[AbsolutelyLethal]

As I continually say, at 20+ % bodyfat he wont lose much, if any, muscle cutting down, even if it is with atkins. Although you ARENT on atkins if you take in Post Workout shakes, the carbs end possible ketosis. Basically you are doing the cut diet that daman mentioned.

To see abs you'll need to be able to lose like 25-30 lbs of fat I believe to get you to a 8-10 bodyfat,this is banking on your 20% figure being correct. If you are already doing the diet you mentioned then you have lost the water weight carbs hold. I think you can lose 2-3 lbs for the first month or so but after a while it will be like 1-2 lbs...To see abs, starting at 20%, I think it will take you 16 weeks at best, 20-24 more realistically...No one is the same though...Try it and see...

Basic diet format that is mentioned is this, read thoroughly in the above sticky.
Heres my recommended way to handle it...
Meal 1: P/F
Meal 2: P/F
Meal 3: P/F
Meal 4: P/F
Workout
Meal 5: P/C PWO meal 1 - shake
Meal 6: P/C PWO meal 2 - food

Days you dont workout make it P/F Meals 1-4 and 6, and on meal 5 do protein with a small carb load of 1/4-1/2 cup of rice or oatmeal....

[daman1]

Basic diet format that is mentioned is this, read thoroughly in the above sticky.
Heres my recommended way to handle it...
Meal 1: P/F
Meal 2: P/F
Meal 3: P/F
Meal 4: P/F
Workout
Meal 5: P/C PWO meal 1 - shake
Meal 6: P/C PWO meal 2 - food

Days you dont workout make it P/F Meals 1-4 and 6, and on meal 5 do protein with a small carb load of 1/4-1/2 cup of rice or oatmeal....

Precisely!

[alert]

thx for the replys fellas .. i was kinda hoping for say ~2 pounds a week for ~8-10 pounds a month .. i figure with all the cardio .. i should get there .. should i consider adding an eca or some clen perhaps ? just want those abs to show .. never in my life have i seen them

[AbsolutelyLethal]

Clen will get you there faster then ECA but try dieting!!!

I've been trying to get abs for nearly off and on for two years now to no avail. Started at 240 @ 20% got to 205 @ 14 % and now im 185 @ im guessing 12% ...Unless you do the ultra accurate electrodes its hard to make predictions...

20% is fat...To got from FAT to RIPPED in 3 months or so, it doesnt seem realistic to me...Just think how long it took you to get fat, it shouldnt take like a couple months to make you thin....

You are doing cardio, 1 or 2 times a day...Great!! Workout a little more frequently too...It wil get you more carbs!! Cutting the calories down to 2000-2200 should drop the weight for you...Only time, a month or so NOT 1 week, will tell..

Good luck

[alert]

well im not actually 100% sure on my bf % i don't think i look FAT perhaps chubby is the right word :P i just have the tire around the middle ... what are some methods for guessimating my % .. i should really get it done professionally .. seeing some body diagrams of various bf %'s would be sweet ... anyone know if thats possible ?

[daman1]

well im not actually 100% sure on my bf % i don't think i look FAT perhaps chubby is the right word :P i just have the tire around the middle ... what are some methods for guessimating my % .. i should really get it done professionally .. seeing some body diagrams of various bf %'s would be sweet ... anyone know if thats possible ?

Go with the water testing. I believe its around 98-99% accurate. Most doctors do it or know of someone who does and it's fairly inexpensive.

[Ammar]

Bro just ask a personal trainer at your gym. They can do a caliper test on you with no problem. Its not 100% accurate but its a good estimation.

[daman1]

Bro just ask a personal trainer at your gym. They can do a caliper test on you with no problem. Its not 100% accurate but its a good estimation.

I wouldn't say even "good." The accuracy has several flaws and is only around 70% accurate.