Hey everyone,
I just got my body fat tested today, and it came out to be a little over 10%. I'm wondering what I need to do just to lower it by only a percent or more (to only 8 or 9 percent) and retain as much muscle as possible. I follow a diet where I eat carbs and protein with my first 3-4 meals, and just fat and protein for my last 2-3. I've been keeping my training with heavy weights on all exercises (6-8 reps), but I've started doing 2-3 days/week cardio in the AM on an empty stomach and 1-2 days a week 30 minutes after weights cardio. Here is an average day of meals:
Meal 1: 1 cup oatmeal, chicken breast, vegetables
Meal 2: 3/4 cup oatmeal, can tuna, vegetables
Meal 3: (post-lifting workout) 42 grams whey protein, 20 oz. gatorade, 5 grams creatine
Meal 4: Large grilled chicken salad, tablespoon flax
Meal 5: 1 cup cottage cheese, tablespoon flax
Any suggestions for more/less I need or other things I need to do for this cutting phase?
-jcregs
I just got my body fat tested today, and it came out to be a little over 10%. I'm wondering what I need to do just to lower it by only a percent or more (to only 8 or 9 percent) and retain as much muscle as possible. I follow a diet where I eat carbs and protein with my first 3-4 meals, and just fat and protein for my last 2-3. I've been keeping my training with heavy weights on all exercises (6-8 reps), but I've started doing 2-3 days/week cardio in the AM on an empty stomach and 1-2 days a week 30 minutes after weights cardio. Here is an average day of meals:
Meal 1: 1 cup oatmeal, chicken breast, vegetables
Meal 2: 3/4 cup oatmeal, can tuna, vegetables
Meal 3: (post-lifting workout) 42 grams whey protein, 20 oz. gatorade, 5 grams creatine
Meal 4: Large grilled chicken salad, tablespoon flax
Meal 5: 1 cup cottage cheese, tablespoon flax
Any suggestions for more/less I need or other things I need to do for this cutting phase?
-jcregs