need some dieting advice
ok guys heres all my information
im 5'10 170lbs with about 10-11% body fat
im just trying to get by bf down to around 7 to 8% in the next 4 wks. and more importantly i really want to burn the extra flab off my gut and lower back.
about 8months ago i knew nothing about how dieting can change the compostion of ones body so any help, advice is greatly appreiciated.
heres my workouts:
Day 1. superset chest and back 4 exercises each about 10 - 15 reps with 30 sec to 1min rest in between sets. then 3 exercises of bis 10-12 reps followed by either 25 min to 30 min cardio with 5 min warmup then i do moderate to full intensity followed by 5 min cool down.
Day 2. superset legs and shoulders 4 exercises each about 10 -15 reps w/ 30 sec to 1min rest in between sets. then 3 exercises of tris 10 - 12 reps followed by the same type of cardio as in day 1
Day 3. 45 min cardio on an empty stomach, with interval training from hi to low to moderate intensity then abs.
Day 4. repeat as day 1
Day 5. repeat as day 2
Day 6 and 7 rest.
on days 1,2,4,5 i usually stay in my target heart rate when supersetting exept when doing bis or tris and i burn an extra 300-350 cal on cardio so im thinking im burning 700 to 800 cal in the 1hr 45 mins i spend at the gym.
day 3 (my cardio day) i burn 500 to 600 cal.
as far as my dieting goes i try to eat 2 grams of protein per body weight my carbs come from only complex carbohydrates. i eat either 6 to 8 meals a day totaling 2200-2400 cal. and i try to cycle my carbs by eating anywhere from 150 - 250 grams of carbs a day.
if u guys really need me too ill post exactly what it is i eat every day. but as of now i feel as if the only thing holding me back right is my diet and im just wonderin if should try cutting back on my carbs like less then 100 grams a day to shed the last of my back fat and gut cause im really stumped right now and need advice.
here some pics lemme know what u think
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