Hey.. Important Diet Question! Need Help ASAP.

[defcon]

Hey Everyone... Well this is some breif history about me, i use to way 200lbs nearly a year ago.. over the school year i droped down to 145lbs..( just by watching what i was eating and cardio )..

WEll anyway.. now that im down to this weight, i still got little flabby parts left to me.. about 2 weeks ago i started doing full body workouts 3 times a week, and walking 3 times a week.. noticing some benefits, but not as much as i would like to.. Well Im going to start looking closely at my diet! And that is where i need suggestsions at.. im going to start doing 50p/20c/30f ratio.. my question is how many cals i should be trying to reach for? I've read i should just use 12 x My body weight.. is this correct? Well here is my Excercise program and a sample diet.. Please tell me what i can do to maximize my fat loss and keep all the muscle i got! Im 145 lbs, 5 foot 9, don't know my BF% tho.

Monday - AM Workout #1 PM Cardio
Tuesday - AM Cardio PM Off
Wednesday - AM Workout #2 PM Cardio
Thursday - AM Cardio PM Off
Friday - AM Workout #3 PM Cardio
Saturday - AM Cardio PM Off
Sunday - Off

( Please note that i do the AM Excersises on an empty stomach, then wait 45 mins - 1 hour before i eat..

Sample Diet Day as Follows:

9:00 - 3 egg whites, protein shake, 30gram rolled oats

11:30 - 4-5oz Chicken Breast, 125 gram of steamed veggies ( Orential style ) ( 0f/9c/2p/40cal for the veggies )

2:00 - Tuna ( 120 gram drained ) mixed with 1 tablespoon of REAL mayo.

4:00 - Tuna ( 120gm ), lots of romain lettuce, medium size tomatoe, 2 table spoons of canolia oil ( all mixed into a salad ).

6:30 - same as 11:30 meal

8:30 - Tuna ( 120gm ) mixed with 125 gm of lowfat cottage cheese

* Note that i sprinkle about 5 tablespoons total of grounded flax seed on different meals through the day * !!!!

Well thanx for your time guys.. please respond with any changes i should make

in your other thread. Check it out.

www.killdevill.com

"...the ability to destroy a planet is insignificant compared to the power of the force".

[Mr.X]

I would actually suggest eating above maintanance and putting on some muscle w/ heavy training/food/and supplementation.

Mr.X

"Only two things are infinite, the universe and human stupidity, and I'm not sure about the former."
- Albert Einstein (1879-1955)

www.killdevill.com

[defcon]

you mean bulk up Mr.X? hmmmmm, maybe its a good idea..but i was reading sum places that before you do a proper bulk up you should beable to see a little bit of your abs atleast.. and i can't right now lol.. so i wanted to drop 2-3 or so bf% first, then bulk up sumtime at the beginning of july...in the mean time, can you explain what effect calorie cycling has Mr.X, its in my other thread, or respond here if ya want to Thanx again!

[defcon]

oh yeah, i forgot to mention that im gonna stay 100% natural right now.. im not shotting up with anything, and i don't want to really lol, the only sups i take is a multivitam pill, and whey protein shakes post workout.

[RedLion]

I am just curious cause if you are a male eat eat eat and train train train .......At 145 I would eat 5000 cal a day hahahahah.......No really thought I am just curious......

***ThE RoAd To HeLl Is PaVeD wITh GoOd InTeNtIoNs***

[RedLion]

i just read your other post and in no way am I trying to knock you, okay...... Yes it is summertime but what the hell are you going to show at 145....Please take no offense to this...I am also 5'9(but I like to throw a 1/2 in there) but at 193 and dieting I and at about 13% now......Bro what where you doing at 200 just eating and no training...Whatever the fact may be hit the gym hard you can still....Really I would put on some more weight not a total bulk if you are that worried about fat...Just eat clean and then when it get cool eat eat eat and train train train... IMO I would look for mass if that is what you want......If you like your size and just want to tone up more and save muscle hit the gym on a empty tank and do cardio,,,take a ECA and L-caritine...2grams....Then do the weights and add like X said complex carb to you post shake and meal..........
GOOD LUCK BRO

***ThE RoAd To HeLl Is PaVeD wITh GoOd InTeNtIoNs***

[defcon]

Yeah.. I'm happy enough with my size right now, and i am just looking to lean out a little bit, then im planning to bulk up, i am doing mourning cardio 4-5 days a week on an empty stomach ( started doing that 2 weeks ago ) and it seems to be doing pretty good.. and ive been lifting 3-4 days a week also.. on the scales ive went up a lb in the last week.. but when i look in the mirror it looks like i lost a little weight ( especially around my upper abs ) which is a great thing lol.. well thanx for your help RedLion, and at 200 lbs i was just eating :P 200 lbs of pure fat haha, i was in real bad shape.. really depressed and shit Then i decided to change my life around im very happy with the results so far, and all my aunts and uncles that i havent seen for a while are totally surprized when they see me :P Well im going to keep up my diet plan ( eating just below maintance, and with 1 day/week a little above maintance, all days with 50p/20c/30f ) and keep up my mourning cardio and my weight training.. hopefully i'll get the results i am looking for in a month or month and a half or so, time dosent really matter to me THEN ITS TIME TO EAT EAT EAT ( CLEAN MIND YOU :P, and TRAIN TRAIN TAIN! ) Thanx guys..

[RedLion]

good luck and when you are ready to put on LBMs just give us a call Bro.......Use the L-Caritine it will help......One you get stuck on the fat lost let us know and we will help ya change the diet up

***ThE RoAd To HeLl Is PaVeD wITh GoOd InTeNtIoNs***

[defcon]

Where can i get this L-Caritine stuff at anyway? is it like a vitamin that i can buy at a local store...?