Need help lowering my BF

[Swole_2112]

I need the help of some of you more experienced lifters out there in lowering my BF%. My stats are as follows:


Height: 5' 10"
Weight: 218
BF: Approx 15-17%
Status: Off cycle

My lifting routine is as follows:

Tues: Chest, Triceps, Shoulders
Thurs: Back, Biceps
Sat: Legs

I also do abs, speed bag, and heavy bag 4-5 days/wk for 10 min, 20 min, 20 min respectively.

I can pretty much follow any nutritional routine so long as one stipulation is in place... that I have one splurge meal per wk.

I also just started running clen today.

Well, all that being said, what do you guys recommend? Any input is appreciated.

 

[timtim]

establish your maintenance calories first and then slowly remove 200 cal. every 3 to 5 days till you start losing.

with that, cardio 5 times a week, 30 minutes and up. the speed bags and such are great exercise but not sustaining like an elliptical or treadmill. you need the target heart rate to stay at a certain point throughout the exercise.

post your current diet so we can see it.

 

[jstrick2]

Need a diet or else its all pretty pointless....

 

[pintoca]

Need a diet or else its all pretty pointless....

agreed.

As mentioned before,

find out your maintenance level, reduce it by some 20% or simply deduct 500 cals from it, work out a ratio with enough carbs to fuel your lifts (it varies from person to person, you can try some 25% fats and 30% carbs to begin with).

I would say, lift more too... 3 days a week seem a little low to me... while dieting you will need to lift as HARD as possible, not to gain muscle, but to preserve it.

Cardio 4-5 times a week will not hurt either... start at 3 times/week and see results. Add days as required up to 6x/week.

timtim is right on the money