i need help getting my bf down

[iggman]

ive been working out for about a year and i dont seem to get the results i want i dont seem to be able to get rid of my body fat im 5'8 210 21% body fat i watch what i eat n i go to the gym daily do daily cardio and low weight high reps i am looking to get down to about 180 n lower my body fat to atleast 12%
i eat 4-6 small meals a day i start my day by taking multi-v and i just started about a week ago to take oxyelite pro because i keep reading great reviews. but no matter what i do i dont seem to be able to get my wheight and bf in check. any ideas on diets and other things to do to shred all this fat?

[POPS]

ive been working out for about a year and i dont seem to get the results i want i dont seem to be able to get rid of my body fat im 5'8 210 21% body fat i watch what i eat n i go to the gym daily do daily cardio and low weight high reps i am looking to get down to about 180 n lower my body fat to atleast 12%
i eat 4-6 small meals a day i start my day by taking multi-v and i just started about a week ago to take oxyelite pro because i keep reading great reviews. but no matter what i do i dont seem to be able to get my wheight and bf in check. any ideas on diets and other things to do to shred all this fat?

welcome!

check out the stickies and other diets posted in this forum. You will learn a lot that will teach you how to create YOUR diet for YOUR needs. Dont worry, it will take some time to get it to where it has to be but you came to the right place...

[SlimmerMe]

Glad to see you here!

Best thing to do now is to post what you eat on a typical day as specific as possible. This way the guys can go thru what you eat and can tweak it.
They need something to go by to help you out more. This way you get very personalized help.

[iggman]

10 am high fiber cereal along with my multi vitamin and oxyelite pro
11am 30 mins of cardio
1230pm lunch usually some kind of chicken and fruits.
2 pm go to the gym around work out usually low weight high reps.
330p eat snack bar
6 p dinner
1130 bed

[SlimmerMe]

Thanks....

[iggman]

usually some kind of snack bar K bar or nutri grain almond bar

[SlimmerMe]

^^^ then please put that in the list....more details the better for review..

[baseline_9]

Ok dude

Ur in the best place on the net for advise

Ur diet sucks ATM but u will get sorted out in this section I promise u that

I would help u out but im not on my PC ATM so i will leave it to the others that will soon jump all over u

Stay here and u will be sorted out pretty quickly

I would repost a half decent diet tho because there is simply nothing to critique as ur whole diet is crap IMO

Do a bit of research into a decent diet. If u need ideas u can check my log in the transformation challenge section or see how others diets have been critiqued

Good luck

[little p]

30mins cardio isnt enough man... take to running the road

[BrysZ]

Okay here is my diet for you to review. I copied this from my thread asking for a critique. I recieved some very positive feedback and the only change I need is to reduce my fat intake to about 70g per day which I have done. I am trying to cut also but in a very short time frame...good luck!

5:15am Fasted Cardio 30-45 minutes low intensity
Post Cardio Shake 50g Whey
7:00am 6 Egg Whites 1/2 cup oats
9:30-10:00am 6oz Chicken Breast in 1 tbsp EVOO
12:00 noon 8oz Tilapia or Salmon in 1 tbsp EVOO
1:30 - 2:00pm 6oz Chicken Breast 2oz Almonds
Preworkout 3/4 cup Oats (Sweet Potato, Whole Grain Pasta, or Brown Rice optional) 2oz Blueberries 6oz Chicken Breast
Weights 8-12 reps/exercise little rest btw sets (60 sec max) followed by cardio 30-45 minutes low intensity
Postworkout Shake 50g Whey 1/4 cup oats
Last meal 4-6oz lean steak
Desert: 2tbsp Natty Peanut Butter

Total Grams: 328P 97F 147C 14S
Total Calories: 1312P 873F 588C
Combined Calories: 2773

Percentages: Protein Fat Carb
47% 31% 21%

BTW I removed 1 tbsp of EVOO, 1 tbsp of peanut butter and a 0.5 oz of almonds to get under 70g of fat

[SlimmerMe]

Iggman...now you might take a look at the above diet and others here and post what you think you will really eat.
Create your plan. Something you will do.
Then the guys can review and tweak and tweak......thanks! Keep hanging....it takes time.