Decreasing Body Fat & Diet Advice....

[breakthelines]

Hi there,
Looking for some help to drop some more body fat before I start my first bulk in winter 2014. I was 109kg & 31% BF. My current stats are below;

Age: 28
Height: 186cm
Weight: 89kg
Bf%: 16%

I train the following split at 5am each morning;

Chest/Biceps/Abs
Back/Triceps/Calves
Legs (Light)
Shoulders/Traps/Abs
Triceps/Biceps/Calves
Legs (Heavy)
Rest

My maintenance calories are around 3000. I'm not currently doing cardio but recently ran 12.3 on the beep test and am happy to run!

I eat the following meals everyday, only dinner changes;

Breakfast - 2 Eggs, 1 cup egg whites, 40g cottage cheese, 2 Slices Burgen Bread
Morning Tea - 200g Chicken, 75g Basmati Rice, 40g Ketchup
Lunch - 200g Chicken, 75g Basmati Rice, 100g Avocado
Afternoon Tea - 1 Scoop Whey, 170g Chobani Greek Yogurt & 100g Strawberries
Dinner - 250-300g Meat plus salad or veg
Before Bed - 1 Scoop Whey Protein

Macros: Protein - 280g, Carbs 250g, Fat - 90g (Maintenance)

Aim is to get down to 10%.

Any advice would be great!

 

[Rugby88]

Hi there,
Looking for some help to drop some more body fat before I start my first bulk in winter 2014. I was 109kg & 31% BF. My current stats are below;

Age: 28
Height: 186cm
Weight: 89kg
Bf%: 16%

I train the following split at 5am each morning;

Chest/Biceps/Abs
Back/Triceps/Calves
Legs (Light)
Shoulders/Traps/Abs
Triceps/Biceps/Calves
Legs (Heavy)
Rest

My maintenance calories are around 3000. I'm not currently doing cardio but recently ran 12.3 on the beep test and am happy to run!

I eat the following meals everyday, only dinner changes;

Breakfast - 2 Eggs, 1 cup egg whites, 40g cottage cheese, 2 Slices Burgen Bread
Morning Tea - 200g Chicken, 75g Basmati Rice, 40g Ketchup
Lunch - 200g Chicken, 75g Basmati Rice, 100g Avocado
Afternoon Tea - 1 Scoop Whey, 170g Chobani Greek Yogurt & 100g Strawberries
Dinner - 250-300g Meat plus salad or veg
Before Bed - 1 Scoop Whey Protein

Macros: Protein - 280g, Carbs 250g, Fat - 90g (Maintenance)

Aim is to get down to 10%.

Any advice would be great!

Good job on the weight loss so far mate!

Just keep doing what your doing - add some cardio in and slowly drop cals if need be (carbs)

Add 30-40 mins of cardio in a few days a week - slowly increase as needed.

Your diet already looks good - prob just tweaking afew things....

 

[0ni]

Yeah seems ideal
If progress stalls, make little changes. Little changes work better than drastic changes I find, unless you take calories right down then there is no choice!

Go for a walk on an empty stomach, wear a weight vest through your workouts, start eating later in the day, get in an extra body weight workout here and there, stand up when watching TV or playing xbox, etc

 

[breakthelines]

Good job on the weight loss so far mate!

Just keep doing what your doing - add some cardio in and slowly drop cals if need be (carbs)

Add 30-40 mins of cardio in a few days a week - slowly increase as needed.

Your diet already looks good - prob just tweaking afew things....

Thanks mate!

What would you tweak?

 

[Rugby88]

Thanks mate!

What would you tweak?

Too easy! Just the things I mentioned above adding abit of cardio/slowly decreasing cals if need be.

 

[breakthelines]

Too easy! Just the things I mentioned above adding abit of cardio/slowly decreasing cals if need be.

Oh ok, I thought you meant food that I'm eating.

Thanks.