Help Mr. X (others)

[Manu]

My stats:
height: 5,64 ft(1,72 cm)
weight: 198 p. (90 kgs.)
BF: around 24% (?)


Basically i cannot make my mind.
I came from a large time without working out (2 months and a half). That happened from late july to mid october. I gained 5 kilos and lost a lot of Lean body mass.
I've beeing working out since then and i gained more 5 kilos and my strenght is now increasing good. (my arms are 2'' bigger).
I would like to cut out the fat and going for 10% bf keeping the most muscle i can. (!)
I tryed keto ( and maybe i did something wrong there) but i saw myself quickly without strenght, and ending short series at the 4th, 5th rep. I didn't follow the training and kept going 5 days to gym. Is there a way of doing keto and training also 5 days?

Now i came up with this diet. Something like 50/30/20.

breakfast: (or pre-workout meal)

7 egg whites
1 egg
1 scoop whey (22 grs p)
30 grs oatmeal
1 tbs flax seed oil

Postworkout1: 40 grs dextrose
25 grs maltodextrine
1 1/2 scoops Whey (33 grs protein)

Postworkout2: 50 grs pasta
3 tuna cans (59 grs protein/290 calories)
brocolli

meal 4 : 2 chicken breasts
brocolli
fish oil caps

( it is not complete) i was aiming for 2000 calories and morning cardio. Also 20' cardio post workout.

All carbs would be around workout.

Could you give some advice?

 

[Mr.X]

Looks good...

I think if you add daily cardio 45-60min w/ some good old high VOLUME HIT training, you'll see some good fat-loss.

Mr.X

 

[Manu]

Thanks

How much time do you think it takes til i get to 10 % bf?

I will definitly do the cardio.
What would be like that workout?
Can you give a sample ?

 

[Mr.X]

Thanks

How much time do you think it takes til i get to 10 % bf?

I will definitly do the cardio.
What would be like that workout?
Can you give a sample ?

I don't know how much time, maybe 4-5mo. +/-. I don't like making blanket statements.

Just do something like this:
mon:
chest/back
tue
bi's/tri's/shoulders/abs
wed:
legs calfs

Mr.X

 

[Manu]

Thanks Mr. X.

 

[Manu]

What would be the best ratio on non lifting days?

 

[Mr.X]

What would be the best ratio on non lifting days?

You diet now is fine for non-training days, just lower the carbs a bit when you're not training. Cut out the malto postworkout and any simple sugars.

Mr.X

 

[Manu]

Thanks Mr. X.