Pics Are Posted!!!!!!

[ballin2007]

Alright guys i posted some pics of me and im looking for some input im trying to lean my frame up and cut my body fat% down about 6%!!

My stats are:
6ft 230Lbs
BF% roughly 12-15% estimated

If anyone can look and see what they think my bf% is around id appreciate it. Also im on a crazy diet it consist of me eating brown rice and tuna 4 times a day and for dinner ill throw a 8oz chicken breast and have some brocoli with it. Also i do use protein drinks PWO!

[spywizard]

so i moved this here, you had it in the steroid forum, there's not a steroid question..

anyway, i'd say 15%bf, but still a good base. You need to go to the diet forum, read the stickies there..

Your diet is the issue, i believe you are not getting enough EFA (fish oil preferably) and dropping the brown rice is going to be a great step for you..

keep it to ppwo meal only..

but the diet forum will be the ticket..

[ballin2007]

Stats:
6ft 230Lbs
BF%12-15
lifting experience 10+ years

Im trying to my BF% down to about 7 or 8% and lean my frame up some my abs will be very visible! my diet is i eat brown rice and tuna 4 times a day and for dinner i eat 8oz of chicken breast with brocoli! i keep it very simple it works best for me! I attached a pic can anyone tell what they think will help me best and if they can estimate my bf% thanks for the help!

[Big]

why do you keep posting this in the steroid questions and answers section mate? read the reply to your last thread...
Pics Are Posted!!!!!!

[Ebp123]

I'd say 17%

[ballin2007]

ok thanks bro so i should ony eat brown rice pre and post workout? and for the rest of my meals just protein? also i do take in about 1000mg of fishoil and flaxseed a day too.

[sassbs11]

18%.

[Haro3]

no way more like 15% if not lower, i look way fatter than that and DXA put me at 13.7%....and thats one of the most accurate tests there are

[jeffefrijoles]

LOL.... I just can't get over the possessed Yorkie on the couch!! Damn, looks like your pup gas some roid rage ! "there is no Dana, only Zoul!" hahaha....

[number twelve]

props to you if you can maintain that diet. i know i couldnt and wouldnt

[spywizard]

ok thanks bro so i should ony eat brown rice pre and post workout? and for the rest of my meals just protein? also i do take in about 1000mg of fishoil and flaxseed a day too.

no that's not what i'm saying..

I'd drop the rice all together if you were on a strict cutter..

ppwo meal would be
2 chicken breast 1 baked sweet potato or 1 cup green beans..

[ballin2007]

ok i will do that... so my other meals should consist of lean protein meats?

[DSM4Life]

You look bad azz with the tats but your little dog in the background kills that image

[ballin2007]

last time i got it check it was 12% but ive gained a couple pounds and slacked off eating right since then.... i know im no where near 18% i just have that stubborn belly fat im tryna kill.. oh and thats my girls yorkie. lol

[Ashop]

Stats:
6ft 230Lbs
BF%12-15
lifting experience 10+ years

Im trying to my BF% down to about 7 or 8% and lean my frame up some my abs will be very visible! my diet is i eat brown rice and tuna 4 times a day and for dinner i eat 8oz of chicken breast with brocoli! i keep it very simple it works best for me! I attached a pic can anyone tell what they think will help me best and if they can estimate my bf% thanks for the help!

try this ratio diet 50p/30c/20f

[Mbuffguy]

shit if u worked out for ten years u should know what diet works for cutting bf for u

[PT]

your about 17-18%. your getting lean but you still need alot more cardio and a cleaner diet before you going to get down to 12% were your going to see veins and have your muscles look more defined

[Amorphic]

15-16

[biodiversity]

14-15

[ballin2007]

thanks for the feedback ive been working out that long because of football i just now really learning dieting so im trying to get that on point.

[iagainsti]

Stats:
6ft 230Lbs
BF%12-15
lifting experience 10+ years

Im trying to my BF% down to about 7 or 8% and lean my frame up some my abs will be very visible! my diet is i eat brown rice and tuna 4 times a day and for dinner i eat 8oz of chicken breast with brocoli! i keep it very simple it works best for me! I attached a pic can anyone tell what they think will help me best and if they can estimate my bf% thanks for the help!

Do you not eat any essential fats ? Nuts or olive oil ? It takes good healthy fats to lose fat. I would cut your rice in half and add in some efa's. Whats your cardio like ?

[ballin2007]

i usually do cardio like 30min 5 days a week. and i dont take in nearly enough good fats what amount a day would you recommend?

[iagainsti]

i usually do cardio like 30min 5 days a week. and i dont take in nearly enough good fats what amount a day would you recommend?

I run a keto diet when I want to lose my stubborn fat and find it very effective. 50-60 grams protein per meal and 25g of efa's per meal with carbs only coming from trace amounts like green veggies and the nuts. Keep in mind Im 195lbs so adjust ratios accordingly. I run this with one cheat meal a week to help my metabolism recharge. If your strict with it and continue with your cardio its pretty common to lose 10 lbs in the 1st week and 1-2lbs for any following weeks. As long as you keep your efa's high you shouldnt lake energy or lose muscle but you probably wont gain much muscle on this type of diet as well.

[ballin2007]

im going to give it a try and see what happens thanks bro!!