My stats ; need diet

[bossman-69]

Age : 19 / d.o.b - 22/03/92 ( so nearly 20)
My weight : 81.4 kg
My height : 168cm
My body mass index is 28.8kg

Aims to get lean and ripped for July period (holiday)

Diet : yet to be decided with your help ?

Workout : gym session daily 5/6 days a week

Front
http://tinypic.com/r/ogbgk8/5
Side
http://tinypic.com/r/2w32d6a/5
Back
http://tinypic.com/r/6oim46/5
Thank you please let me know your thoughts and what you think I can do to get the best results in the best period of time , thanks again

[Loki387]

How long have you been training? Whats your body look like now? is their muscle? is it fat? what is your body fat percentage? What is your current diet? Do you take any supplements? if so .. what are they? What is your BMR and TDEE? If you don't know what these are read the stickies...
What is your work out routine?

People will help but put some effort and answer the above.

[bossman-69]

I am starting the gym Monday , I am not currently on a diet and I'm not sure what my body fat is , the only thing I have is my body mass index ? . I'm currently not on any supplements but have been advised to take tri trenabol to help rip , my body is mainly fat but I am broad and nice figure , just over the last year I've built fat over my muscles and need them back

I also do not currently have a routine but it will be something like 5 am cardio / gym session in afternoon for 2 different parts , for example chest and shoulders ? And then change this daily to legs arms back etc ? Thanks


PICTURES ARE UP NOW ,, PLEASE HELP ME

[--->>405<<---]

hey boss welcome back..

BMI is not a good way to go about things.. u need to get ur bf% and then u can figure out how many calories u need to be eating .... a diet could be somewhat estimated in the meantime but it would be an inaccurate way to go about things..especially for the long term ...

do u know of somewhere u can get ur bf% measured?? u need it not only to calculate calories and macros but also to track progress as well as loss of LBM or gain of LBM.. its very important!

[bossman-69]

Im back. i have been hitting the gym for around 1 month straight. i have no diet tho.. my diet is failing me.

i have been told before to write one up. but thats the thing. i havent a clue. i need help. i would even pay someone via paypal just to write me one up that would help me shed. thanks.

[--->>405<<---]

Read post #4 of this thread...

[--->>405<<---]

Read post #4 of this thread...

[bossman-69]

i have? what you mean mate ?

[bossman-69]

Weight : 81.4kg
Height : 5' 6.5 1.69cm
Bmi : 28.5

Body fat : 17.6%
Body fat mass : 14.3kg


these are my full stats