Need to reduce bodyfat.... help

[Sol]

Hello all, need some help. I am 5'9" and weighed 182 around last Septmeber. I wanted to gain some mass and then cut off the bodyfat and keep lean muscle mass. Anyway I got up to 195.
Had to buy new pants because to my waist size. Didn't like that at all. I need help to lose some bodyfat, yet retain my muscle gains.

I have been doing Body Solutions with absolutely no change.
Also been working out using Body of Life. No loss though. I dont use roids, all natural. This is the first time I ever did a mass gain phase. I once did the all protein, no carb diet which worked but I lost muscle size as well. I do HIT cardio 3 times a week for 20 minutes raising the intensity each time.

Any advice please......
I can a zip of body shots if that helps to see where I am .

 

[Japanese machine]

he need more info; especially on training and diet which are most crucial when dieting. Pics will also help too. Please outline your training and diet for everyone to critique.

 

[Sol]

diet

Well if you click on my name you can see 2 pics I just uploaded to my gallery. nothing impressive by any means. Never the less would like any help on reducing fat. I did a caliper test on myself and find my average at the moment around: 22.5%

What kills me is some of my friends weigh around 185 but look better easily and hard.

Anyway here is my diet and routine:

When gaining I was doing HIT training along the lines of Mike Mentzer. Which worked great for mass, and also eating everything I could. Also drinking a good weekend share of alcohol.
While on this diet there was no cardio, and trained once a week ala HIT.

Since mid July I have took up the Body for Life routine. I eat small meals 6 throughout the day:
EX.
8:30am Cereal & Eggwhites.
11am - Drink half of a myoplex shake = 12 carbs and 21 protein.
1pm - Brown rice, salad, and yellow curry chicken Thai style.
4pm - other half of myoplex
7:30pm - spaghetti or chicken and potato and salad. Anything really.

10:00pm Either a protein Designer Whey shake = 20mp protein
or yogurt. Or Peanut butter ad celery.

Training: involves now the Body of Life routine. Basically HIT cardio for 20 minutes 3 times a week.
And working out 3 times a week.

 

[BigMackster]

Hey bro, I don't post much but think I can help as I am around your stats, did a bulk cycle and went to 212 lbs., went up two waist sizes (I didn't like that either), and was around 22.5 % BF. I am now 12.5 % BF and down two waist sizes and around 190 lbs., but I am pretty solid looking and muscular.

First, your diet sucks. No wonder you look like you do. Geez. In the morning is when you want to eat the most carbs and cut those carbs down as the day progresses. There is no reason to be eating spaghetti at 7:30 pm! Are you out of your mind? And peanut butter at 10 pm? That's ridiculous! Unless you like looking like the michelin man, then heed my advice and cut those meals out completely.

Cereal makes you fat! It's the western diet nightmare. Give it up! Most americans are plain old lard asses.

Now, a sample diet:

8:30 am - FRUIT, 2 apples, blueberries, strawberries, etc. AND 2 scoops of protein with WATER.
11:00 am - FULL Myoplex shake with 300mg ALA.
1 pm - OKAY with what you got.
4 pm - Full Myoplex shake with 300mg of ALA.
7:30 pm - Chicken (skinless breast) or Fish and salad PLAIN.
10:00 pm - Protein shake with NO carbs and WATER!

ALSO, drink at least ONE gallon of water every day, and do NOT drink sugar shit like sodas, gatorade, etc. It is all JUNK! Water is your friend!

Big Mack

 

[Sol]

thanks!

So is that the same diet you used to cut down to 190 and waist sizes? How has your strength been? Affected by the diet any?

I will try your diet for sure.

Should I stick with the Body for Life workout routine?

 

[Sol]

BTW

BTW Big Mack what is ALA?

 

[TheBigDog]

<snip>

First, your diet sucks. No wonder you look like you do. Geez. In the morning is when you want to eat the most carbs and cut those carbs down as the day progresses. There is no reason to be eating spaghetti at 7:30 pm! Are you out of your mind? And peanut butter at 10 pm? That's ridiculous! Unless you like looking like the michelin man, then heed my advice and cut those meals out completely.

<snip>
Big Mack

well, yes and no to the no carb at night point of view. Personally speaking, I work out at 5 o'clock and got done about 6:30 or so. come home, I drink some whey and dextrose. and then I cook. I am in my SLOW bulking phase (I don't wanna do the gain a lot of fat and lose it alter approach, I want to SLOWLY gain muscle) and I still eat say 1/2 uncook cup of basmati rice w/ chicken breast for my dinner.

 

[denzig]

what is this 'body for life' thing,sorry,i know im ignorant,but im curious?

 

[Japanese machine]

Re: BTW

BTW Big Mack what is ALA?

ALA = Alpha lipoic Acid; it is a nutrient partioning(sp?) agent, meaning it allows you to become anabolic with less insulin. Less insulin = less chance of gaining fat. In Lamen's terms it shuttles nutrients into your muscle more efficiently and avoids carbs to be uptaken into fat cells.

 

[BigMackster]

Re: thanks!

So is that the same diet you used to cut down to 190 and waist sizes? How has your strength been? Affected by the diet any?

I will try your diet for sure.

Should I stick with the Body for Life workout routine?

Yes, that is the diet I used. I kept most of my strength because I used Tren and low-dose D-BOL (AM only) to help maintain strength. If you do it naturally you will lose some strength.

Big Mack