Need help with bodyfat

[STORMWIND]

Can anybody help me?
I'm new to the board but have been training for 6 years, naturally,until last year. My bodyfat has risen to 19 % and I aint happy.My diet is fine and I do cardio 2-3 times weekly. Can anybody recommend something to me which will definitely work while not losing any size?
Thanx.
Stormwind

[PolarJ]

Just some personal experience,
take around 1.5 grams of protein per lb
1.5 grams of carbs per lb
keep fats very low

cardio 4-5 times per week at around 30 min per session

ex: i weigh 180

protein 250g
carbs 250g
fat 25g

cardio m,w,f,sat for 30 min each

[PolarJ]

sorry, lost around 10-12 lbs of bodyfat, kept same strength
also, take creatine and glutamine to aid in recovery and strength

[Pheedno]

How many meals a day do you eat?
How much water do you drink a day?
Are you using an ECA?
Whats your protein/carb/fat ratio?
How many days a week do you train?

Answer these and we can get started

[PolarJ]

definetly use ECA or NCY stack twice daily if not already

[BE_STRONG]

bro,

do that cardio 5 days/wk 45-60min/session, cut the carbs way back and none after 4pm. Take some kind of ECA product and keep that diet clean.

[STORMWIND]

Excuse my ignorance, but what is ECA and NCY?
My meal intake is 5 times daily aiming for approx 30g of protein per serving. I'm not sure about carbs. I do eat a lot of pasta, fruit etc, although I don't know exact amounts.

[Pheedno]

Protein- 1.5 to 2g per lb of bodyweight.

Carbs- Cut out all breads and pastas. All carbs coming from oatmeal, yams, and veggies.

Fruit- If eaten, eat in the morning. Fruit has a lot of sugar in it but also has good fibre value.

Fibre- Get a shit load, at least 20g a day. Celery has no calories and is a good source. Apples are great for fibre(fruit in the morning), mix oatmeal in your protein shakes(good for fibre and excellent carbs), Last, you can pick up a fibre supp. if needed(Citrucil, Metamusil, etc.)

Fats- Get almost all fats from Flaxseed oil and olive oil. Some saturated will be in the meat you eat so don't sweat that to much.

Stay away from dairy period(Low/nonfat cottage cheese exceptional)

Find your body maintenance and lower your calories by 250-500 making sure to get meals throughout the day(6-8 prefered but 5 can do)
Up the cardio by a session.

[Pheedno]

Supps to consider:
ALA- Alpha lipoic acid, excellent for fat loss. 600mg a day.
ECA- Ephidrine, Caffeine, Asprin. takin according to directions on bottle. I cycle it 5 days on, 3 days off- some do it in weeks.

Water- 1-2 gallons a day. 1gallon minimum. If your pee isn't clear, it's time to get another glass.

[Tystick]

I didn't know you were supposed to stay away from dairy.
Why?

[alevok]

because diary causes water retention, even skim milk.
Excellent post Pheedno
ECA Ephedrine 25mg, Caffein 200mg, Aspirin 325mg. Take them 3 times before meals and one time before workout as a training booster.(dont take it too late otherwise you cant sleep) Do this 2 weeks on and jump to clenbuterol for 2 weeks. Start clenbuterol with only 1 tab and each day add another tablet till you reach 8 in total. I take 10-12 cause 8 doing nothing to me anymore. If you want to burn more fat then combine clen with LT-3. You take 1 tab first 5 days then 2 tabs next five days, every five days increse the amount by adding one tablet, but dont pass 4 tabs/day then you need to decrease amount by dropping 1 tab every 5 days till you are back to 1 tab again. Dont take more than one pill at once, take them every 8 hours. You must wait at least 90 days for your next LT-3 cycle.
With the clean diet and 3-4 times/week cardio (I prefer stairmaster 30min) you will notice a big fat loss.
good Luck

[STORMWIND]

Thanx guys for your help. Will let you know how I get on.