diet with fitday.com, please give specifics

[miss b]

hi there,
i wanted to start my new diet/lifestyle with the help of fitday.com (great program)
now that i can really get all the details in grams and % i would like to know what the splits should be. how many cal, grams of fat, carbs and protein.

i'm female (30), 5'6, 150 pounds, bf 29%. i want to loose 8% in bf.

my workout would be lifting 4 days a week (heavy weights) with 1/2 hour cardio (150-160 hr) on all off days 1 hour cardio (140-150 hr)

any idea what a realistic time frame would be to reach that goal?

one more question reg water, if you should drink 1 gallon would that be with the intake during workout or without.
and can you trust the protein shakes at the gym or rather not?
thanks

 

[georgie24]

missy

 

[diamonddiceclay]

I'd go with 200g protein 90g carbs and forget shakes, eat real food for protein such as chicken,fish,turkey