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Help with diet

B

bennyboi

New member
Hi there! New to the site, looking for a lil help.

Im 23, 182cm and weighing in at 83kg. Currently my body fat percentage is 19%. Im doing a full body weights workout broken up over 4-5 days a week. Im running 5km a day for 4-5 days a week. I find it easy putting on muscle however im struggling to get my body fat percentage down. Id like to sit at 10% n willing to work for it. My diet is whats letting me down. Ive done the research and have estimated my total daily energy expenditure to be around 2700 calories ( other then my training im fairly innactive). I understand i should reduce that by 500 calories to get the fat burning. I guess ive just got a few questions.

1. Does my estimated TDEE calories sound about right?
2.What should i eat, can anyway give me a diet example (im not too good at working out the calories in a meal)
3. Will dropping the 500 calories affect my muscle gains?

note: currently im not gaining fat either. It may fluctuate slightly but always ends up around the same percentage although i have been gaining weight (slowly)

thanks in advance
 
If you are doing full body workouts then 5 days per week is not recommended. You need recovery time. 3 times per week would be better for recovery.
 
Looking at shredding? I definitely recommend both cutting down on carbs, and looking at ways to increase your metabolism. Stick to the meats, fish etc. without the pasta, rice, noodles etc. To increase metabolism, have a big nutritional breakfast daily (I have two eggs on wholemeal, yoghurt with muesli, protein shake), have constant meals throughout the day (small ones) and drink plenty of water! Switch your coffee with green tea too.
 
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