Diet plan please help

[throwawayjohn]

12% seems doable without a caloric deficit. Help us out, post your diet currently. Also your weight training and cardio.

Sorry for the late response, my diet is about 2500 calories and I train 5 times a week with no cardio.

[BrockBadger]

Sorry for the late response, my diet is about 2500 calories and I train 5 times a week with no cardio.

Why don't you add in some HIIT cardio. It would seem like you've got some room for improvement with the fact your not doing any cardio. Let me think about it more but for now it looks like you can add in HIIT. 2500kcal seems a little low. If you add in HIIT at 2500kcal I would expect some positive body composition changes. Are you not hungry? You might want to increase your kcal some. You might be under eating a little which won't be beneficial.

[throwawayjohn]

Yeah, I'm not really a fan of HIIT I think if I just cut out sugars and be on a deficit I would lose some bodyfat but I'm afraid of mass loss.

What do you think?

[BrockBadger]

Yeah, I'm not really a fan of HIIT I think if I just cut out sugars and be on a deficit I would lose some bodyfat but I'm afraid of mass loss.

What do you think?

Yes, there was not enough information about your diet. But if you have excess sugars then cut them out. Like cut out cola beverages is a big one. Those have been associated with disease. I mean its not so much that your not a fan of HIIT its what the data suggest. Which in some studies fat loss is greater than traditional cardio. Although traditional cardio has its places. If you simply don't like HIIT then add in some other types of cardio like running or rowing. I agree with numbere. Make a change and then measure it and then base your next move on the data you have. Again there is no magical kcal number. I would start just at your kcal intake of 2500 and add in some traditional cardio twice a week and see if you've leaned up some. This is if your 2500kcal your comfortable with and you don't feel like your starving yourself. Numbere is right. Losing some muscle with losing bodyfat can go hand in hand. I would say there is a case though where if your not in good enough shape you can actually lose bodyfat and gain muscle. You might be in this boat since your bodyfat is higher right now. After you take your measurements you can then decide if you want to drop the kcal by 500kcal as long as your not starving yourself. So try that-Keep it at 2500kcal and add in cardio twice a week 45min-1 hour.