need a expert on cutting

[Tommy12]

I am 27 y/o and currently 198 lbs, and around 13% bf. I would love to get down to 8%bf. I have been on the same diet for 4 weeks now with very little results. I will post it and see what you guys think.

Meal 1
1/2 cup of oats, 4 egg whites, 4 oz. chicken breast

meal 2
8 oz chicken breast, 1 tablespoon smart balance pb

meal 3
8 oz chicken breast, 1/2 cup spinach

meal 4
4 oz chicken breast, 1 tablespoon smart balance pb

meal 5 PWO
Protein shake with skim milk

meal 6
lean protein( fish,steak,or chicken) ,veggies

This comes up to 2114 cal, 255 g pro. , 47 g fat, and 120 g carbs

I do cardio about 3-4 times a week in the am for 35-40 mins
I also work out 4-5 times a week. I will post pics later on tonight

[AandF6969]

Try doing the cardio a couple more days per week.

Also, you might want to bump your carbs up a little.. the majority of your carbs should come in your PWO and PPWO meals.

Also, drop the skim milk.

[Tommy12]

Do you mix your whey protein with water?

[naturalsux]

Do you mix your whey protein with water?

do you cycle your carbs? meaning high carb days and low carb days, to keep the metabolism guessing.

[AandF6969]

Do you mix your whey protein with water?

Yep.

[Tommy12]

No I do not, I pretty much eat the same thing everyday. I will do a search on carb cycling and find out how to do that. Thanks for the info. Here are some pics of me.

[naturalsux]

if you dont mind reading this book will teach you everything.
http://www.amazon.com/Everything-Nee.../dp/0966916867

[Tommy12]

I did a search on carb cycling, and from what I gathered, you eat X amount of carbs a day, and every 10-14 days drop you carbs to hardly nothing for 2 days. Is that the way it works?

[perfectbeast2001]

fats look way too low IMO. Remember you need fats in your diet even when cutting (good fats that is). Chuck in some fish oil caps and some flax (I would throw in 6 fish oil caps spaced through the day and a couple desert spoons of flax. Up the carbs by using fibrous veg such as broccoli and green beans. Your diet is severely lacking fibre. All these things help with your fat loss goals.

[naturalsux]

I did a search on carb cycling, and from what I gathered, you eat X amount of carbs a day, and every 10-14 days drop you carbs to hardly nothing for 2 days. Is that the way it works?

here is a little bit from the book, everything you need to know about fat loss.
after you have established a base diet, reduce carbs by 40% for 3-5 days,then on the 4th or 6th day increase carbs by 15%.

example normal carb intake 280, 40% is 168 15% more is 322 carbs

hope this helps.

[Tommy12]

Perfect beast, what kind of flax do you use? I got the liquid flaxseed oil, and that stuff taste so awful, I have to choke it down. Also, do you think it is possible to get to 7%-8% bf from 13% bf in 8 weeks, on this diet that I am on.

[Tommy12]

Thanks for the info Natural suxs

[AandF6969]

Perfect beast, what kind of flax do you use? I got the liquid flaxseed oil, and that stuff taste so awful, I have to choke it down. Also, do you think it is possible to get to 7%-8% bf from 13% bf in 8 weeks, on this diet that I am on.

You'd have to lose about 10 lbs of fat in 8 weeks.. entirely possible.

I drink GNC flax seed oil, and it's pretty bad. I think its just how it goes.

[perfectbeast2001]

Yes its possible. I mix the flax into my food (example chicken and veg with tablespoon of flax and some seasoning)

[Tommy12]

Do you guys take the fish oil or flax oil pills? If so, how many mg's do you take per serving?

[naturalsux]

i take flax pills twice a day @ 3900mg each time and i take in 2 tbs of milled up flax seeds in my night time shake = 2300mg.
i dont eat any fatty fish.
i also get the grain feed chicken eggs with 100mg per egg.

[Oakley]

Man up if you can take a needle in the ass you can take a spoon full of flax oil. Y ruin other foods. down it then chase with water