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Diabetic Muscle
05-19-2009, 04:41 PM
I'm at 16% BF 190 lbs right now and want to get to 10-12%.
So here is my plan:
30min Cardio AM
30min post workout cardio
2 on 1 off repeat workout schedule
250g Protein, 100g Fats.
Supplement wise:
Beta-alanine, N'gorge, Primed Ultra, Chain'd out (6 scoops in a gallon of water drink through out the day), GABA, Animal Pak, Fish oil, Meltdown

Thoughts or suggestions appreciated.

Deltasaurus
05-19-2009, 05:41 PM
u need more cals

Diabetic Muscle
05-19-2009, 07:01 PM
I'm not sure I understand why? Maintenance for me is like 2100-2200. I'm meso-endo leaning more towards the endo part.

THUNDERGOD
05-19-2009, 09:19 PM
I'm not sure I understand why? Maintenance for me is like 2100-2200. I'm meso-endo leaning more towards the endo part.

250gm protein = 1000 calories
1000gm fat = 900 calories

Total = 1900 calories

You need to find out what your resting metabolic rate is. If you are working out with weights, doing cardio and start off your diet in a caloric deficit, you are going to hit the metabolic slow down real fast. If you are doing a keto diet, just follow the one Dave has posted in his thread on the first page. Though you are 190lbs right now, you can get started on that diet and since there are VERY FEW carbs, you will need the extra protein, fat and overall calories. Start with 30-45 minutes of low intensity cardio first thing in the AM and bump it up 10 minutes per week. Once you get over an hour, you can start splitting up the sessions. Low and slow is the way to go when you just want to get lean and save the muscle tissue you have. Don't expect to get to 10-12% over night. Best of luck!