Need Help with diet

[ShortyRock]

Hi everyone, I need some help with a basic diet schedule and would appreciate any help any one can offer.

I am 40, 5'5" 215 lbs, 15%bf. Have been back in the gym 1.5 years now, when I started I was 220 with a 42" waist, now 215 with a 36" waist. Hit the gym at least 4 times a week, change my routine every 2 months or so.

I would really like to get on the path to the 6% bf range, I got to this level just by getting back in the gym and stopping the road lunches at the deli's and fast food joints but this is as far as thats going to take me as I have been stuck for about 6 months now.

Thanks.

 

[RazorCuts]

Start with these seven steps that have been laid out by guru John Bernardi

1. Eat every 2-3 hours, no matter what. You should eat between 5-8 meals per day.

2. Eat complete (containing all the essential amino acids), lean protein with each meal.

3. Eat fruits and/or vegetables with each food meal.

4. Ensure that your carbohydrate intake comes from fruits and vegetables. Exception: workout and post-workout drinks and meals.

5. Ensure that 25-35% of your energy intake comes from fat, with your fat intake split equally between saturates (e.g. animal fat), monounsaturates (e.g., olive oil), and polyunsaturates (e.g. flax oil, salmon oil).

6. Drink only non-calorie containing beverages, the best choices being water and green tea.

7. Eat mostly whole foods (except workout and post-workout drinks).

This should put you on a path to greater fat loss. Again you still need to watch your calorie intake.
Do you have a set diet? Do you know your calorie intake?
Also are doing any cardio?

RC

 

[Master"O"]

I don't know to many people that can walk around all year at 6% bodyfat, this is close to contest shape. I think realisticly you should set your goal to something that you will be able to maintain. Some where around 8 to 9 % , you will be able to see your abs and you will not suffer to much from a super strict diet. Also the cardio is your key element in this equation, you need to burn more calories to keep your metabolism going. I would recommend 30 minutes 3 to 4 time a week.

 

[danilo recinos]

Start with these seven steps that have been laid out by guru John Bernardi

1. Eat every 2-3 hours, no matter what. You should eat between 5-8 meals per day.

2. Eat complete (containing all the essential amino acids), lean protein with each meal.

3. Eat fruits and/or vegetables with each food meal.

4. Ensure that your carbohydrate intake comes from fruits and vegetables. Exception: workout and post-workout drinks and meals.

5. Ensure that 25-35% of your energy intake comes from fat, with your fat intake split equally between saturates (e.g. animal fat), monounsaturates (e.g., olive oil), and polyunsaturates (e.g. flax oil, salmon oil).

6. Drink only non-calorie containing beverages, the best choices being water and green tea.

7. Eat mostly whole foods (except workout and post-workout drinks).

This should put you on a path to greater fat loss. Again you still need to watch your calorie intake.
Do you have a set diet? Do you know your calorie intake?
Also are doing any cardio?

RC

well basically what he said is perfect..except i would add as beverages drink only diet stuff..nothing with high fructose corn syrup..from my experience natural sugars dont hurt you much in cutting.. its that got damn fructose!big no no..diet mountain dew is the shizznitt..and diet snapple