BF% Reduction...

[MikeRazz]

so heres the deal, im in a bulking phase ( no gear ) all natty, and as silly as it may or may not sound my BF is getting too high. i eat about 3200 cals a day, 95% clean food. i do cardio 3 times a week ranging from 45 min to hour and 15 min. Usually consists of running on the TM for about 30 min, jumping rope for 15-20, sometimes 20-30min on stairmaster or olyptical etc..but never more then a total time of 45min to an hour and 15 min. any advice you guys can give on diet, if you even think thats the problem?

23
6'2"
208lbs
17% BF

Id like to drop bf down to 10%, muscle loss is unacceptable

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

According to ur stats ur BMR should be 2061...
Tdee based on activity multiplier can be slightly inaccurate but lets say u do it x 1.5 (workout 5 days/week) then itd be 3091 cals for maintenance...

Ur complete days diet(including macros) broken down into meals along with ur lifting and cardio times is gonna be required so these guys can help u...

[MikeRazz]

Diet :

0700-yogurt, banana, 3 hard boiled eggs
1000-2 cups oatmeal, protien shake
1230-6-8oz lean meat, 1 cup rice, cottage cheese
1500-tuna on whole wheat x2 (whole can)
1900-protien shake
2000-8-12oz meat (chicken, fish, steak) 1 cup veggies (varies) 1 cup starches

workout : 6 days a week

day 1-chest/cardio :
flat bench barbell press-4 sets (12-10-8-8)
incline dumbbell press-4 sets (12-10-8-6)
cable downward flys-4 sets (10-10-8-8)
cable upward flys-4 sets (10-10-10-10)
iso-lateral incline press-4 sets (10-8-6-6)
peck deck-4 sets (10-10-10-10)
incline dumbbell flys-3 sets (10-10-10)
decline barbell press-4 sets (12-10-8-8)
pushups till failure
cardio 45 min-hour

Day 2 arms :

standing bicep dumbbell curls-4sets (10-10-10-10)
hanging dips-4 sets (10-10-10-10)
preacher curl-4 sets (10-10-8-8)
tricep pull downs (w/rope) 4 sets (10-10-10-8)
bicep concentration curls 4 sets (10-8-8-6)
overhead tricep extensions 3 sets (10-10-10)
reverse barbell curls (negatives) 4 sets (10-10-8-8)
wrist curls-4 sets (15-15-10-10)
hammer curls 4 sets (10-10-8-8)
dips to failure

day 3 shoulders/cardio

arnold press 4 sets (10-10-10-8)
side lateral raises 4 sets (10-10-10-10)
barbell shrugs 4 sets (10-10-8-8)
iso-lateral shoulder press 4 sets (10-10-8-8)
front later raises 4 sets (10-10-10-10)
barbell high row 3 sets (10-10-10)
dumbell shrugs 4 sets (10-10-8-6)
cardio-hour to hour and half

day 4 legs :

barbell squat-4 sets (10-10-8-6)
calf press-4sets (10-10-10-10)
leg extensions-4 sets (10-10-10-10)
sitting calf raises 4 sets (10-10-10-10)
leg curls 4 sets (10-10-10-10)
donkey calf raises 4 sets (10-10-8-8)
leg press 4 sets (10-10-8-8)
jump squats till failure

day 5 chest/cardio :
flat bench barbell press-4 sets (12-10-8-8)
incline dumbbell press-4 sets (12-10-8-6)
cable downward flys-4 sets (10-10-8-8)
cable upward flys-4 sets (10-10-10-10)
iso-lateral incline press-4 sets (10-8-6-6)
peck deck-4 sets (10-10-10-10)
incline dumbbell flys-3 sets (10-10-10)
decline barbell press-4 sets (12-10-8-8)
pushups till failure
cardio 45 min-hour

day 6 back:

wide grip lateral pull downs 4 sets (10-10-8-8)
straight leg dead lifts 3 sets (10-10-10)
back flys 4 sets (10-10-10-10)
reverse close grip lateral pull downs 4 sets (10-10-10-8)
low row 4 sets (10-10-8-8)
iso-lateral downward row 4 sets (10-10-10-8)
t-bar row 4 sets (10-10-8-6)

day 7 REST

so there is my basic diet and routine, sometimes the foods change throughout the week as well as the excersises i do but you get the jist of it all...

[RZGP]

looks like a pretty good diet and routine but i would squeeze 2 of those days together to get another day of solid rest

[Back In Black]

30 sets for chest and only 12 for quads? And you train chest twice a week!?!? More sets for biceps than quads!?!?!? Your workout needs an overhaul. Post it in the workout section with your goals.

You'll also need to list macro's for each meal and daily totals and tell us where in the day your workout fits?

[MikeRazz]

30 sets for chest and only 12 for quads? And you train chest twice a week!?!? More sets for biceps than quads!?!?!? Your workout needs an overhaul. Post it in the workout section with your goals.

You'll also need to list macro's for each meal and daily totals and tell us where in the day your workout fits?

just posted in workout section, and overhaul sounds good to me because i am completely plateued have been for a while, my workout is normally around 1730-1830 or so, so that 1900 (varies) protien shake is after my workout, my work schedule is not always the same but workouts normally last 1-2 hours depending if im doing cardio that day as well

[gbrice75]

If you're happy with your diet and the foods you're eating, why not just reduce some portions to bring down total calories until you find your 'sweet spot'? That, or consider incorporating a few low/no carb days which will lower calories by default.

[MikeRazz]

If you're happy with your diet and the foods you're eating, why not just reduce some portions to bring down total calories until you find your 'sweet spot'? That, or consider incorporating a few low/no carb days which will lower calories by default.

i hear ya on that, low/no carb days would be ideal on days im not doing cardio?