bulked up/no roids need diet help!!!!
hey guys im in the military and i love this site to say first off. you guys are all very knowledgable and i appreciate your help. well here it goes....
i currenty weight 197lbs at 5'9. i know i have alot of fat but i can still see muscles under my fat when i flex so i dont think im really that fat. but i would serious like ot get cut up so i can finally see my abs and back etc...
i do chest on mondays legs and calves tuesday triceps and back on wednesdays biceps and lats on thursdays and traps and obliques on friday. i do abs every other day. i can tell if i lost weight i would look freakish but i gotta loose like alot to have my muscles show through. my current diet is i have a bowl of raisin bran and a yoplait yogurt for break fast and i eat a pair and drink water for snack b4 lunch and then i eat can of chili for lunch(fat free mostly) and some more water i take a protein shake b4 dinner and for dinner i usually eat some more chili and water and another shake. i found out though that the serving size for the yogurt has like 33 carbs the serving size for the protein is like 54 for each shake the milk is like 27 for each serving and the chili is like 20 per can. the raisin bran is about like 45 per cup. so im taking in a total of 220 carbs a day. could someone post me a complete diet cause im dying and i would really like to cut down seeing as gaining mass is pretty ez for me. thanks alot guys. PS trying to stay away from roids while im in. i also take a full range of vitamins and i mix fibroplax into my yogurt in the mornings. thanks alot