help me make things clear

[madmancman]

my current wiegt is 196lbs wit 28% (30% rounded easyer to work out) bf

i want to get down to 10%

so doing a few calcs i have worked out
i need to loose 39.2lbs

this will have me at 156.8
have i done this right

i have also worked out that im 196 - 30% = 137.2 this must be my lean mass under my fat have i done this right?

also for my dite should i be eating the cals pro fat and carbs for my lean mass or my lean mass + my 10% bf i wont to get to?

i have started 40 mins cardio every mornig befor brekfast 6 days per week i also wanted to now what should i have my heart rate at wilst doing cardio

i also do my weight training later in the day.

so how many cals should i take?
what should my heart rate be ?
have i done my calcs right ?
i was going to thro in some fat burners but i have wana prove to my mate it can be done without them.

[madmancman]

anyone help me?
i was looking for a fast answer coz i cant use the comp for long

[madmancman]

anybody help ???

[Matt]

This is so confusing, to me anyway, why not post your daily diet and macros...

[novastepp]

your cals are correct, but some are irrelevant.

heart rate during cardio depends on how old you are, and your fitness level.

cals i'm going to put you at around 1800 a day. ~200g protein ~150g carbs ~50g fat

and just keep doing what you're doing with the cardio. but you should really keep a diet log for a week and then post what you should be eating daily. along with calories, protein, carb, and fat content of every meal; along with daily totals. that's a start.

[madmancman]

ill make a log this week and post it next week.

[FireGuy]

At 137 LBM your weight will have to be at 152 to hit 10% BTW.

[madmancman]

whats btw?

[D7M]

whats btw?

btw= by the way

[madmancman]

i lost 6lbs last week and 7lbs this week is that to much i was talking to a pal whos a personal trainer and he told me because im so over weight that i will lose fat fast to satart with but it will slow down and i sould ajust my diet as im going down in size is thats right?

[madmancman]

also i have been trying to only use sugery carbs after training with a shake i have been having fruit ie 1 apple 1 orange would this be ok

[madmancman]

i havnt had time to sit down and type al i have beeen eating but i will try get it done this week

[madmancman]

anybody?

[D7M]

anybody?

I'm pretty sure Nova and Fireguy answered your questions.

If you want more precise help on a diet, we'd need to see it.

[TheJuicer]

For now If I was you I would do a whey shake and some oats after I lift. I do 30g of whey and 60g of dextose and I doing great from it but alot of guy will tell you dextrose is the devil. lol.