Whoa....
if this ain't a joke, STOP IT ALL NOW !
*sigh* here goes bro
1) throw the slim fast out the window, or give it to someone in the butt - but whatever you do, get rid of it. it's worthless.
2) To be technical, you need to find your BMR. Your bmr= basal metabolic rate, and this is the amount of calories you need daily when at rest. The amount you burn considering your daily activities is your AMR. So say yours is x cals. If you eat x cals, you will maintain your bodyfat percentage. If you eat less, you reduce it. You eat more, you add to it. To cut the fat, it is recommended to eat 500 less than your AMR. (AMR-500cals). More than that, you will end up losing more muscle than you already are.
3) You are doing too much cardio. Your body will burn up the muscle rather than burn fat, because you are definetely in starvation mode.
a) you eat WAY too little.
b) 1 hr of MORNING cardio on an empty stomach is best, eat 1hr after that. You may add 45 mins of cardio on non training days later on in the day, or 20 mins of cardio AFTER training on training days. In this case, eat immediately after this.
c) I can tell you right now that you will lose muscle because you have practically no protein. You need to shoot for AT LEAST 1g/lb of bodweight.
So you should eat185g at the very least, split into 6 meals (eat every 2-3hrs).
PHEW....please, someone take it on from here.
Basically, stop now, and learn how to do it before you hurt your physique.
Or Bluecrew, do a search.
BTW< when running, it's never necessary (bodybuilding) to go above an 80% of your maximal heart rate.
Your MHR is 220 minus your age.
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