[Kalls]

Hi

I am 29 yrs old
5 ft 10 inches
166 pounds
and having a fat% 19

I am planning to work on strict 12 - 16 weeks

I wanted to lean out and build a six pack abs

I am doing 5-6 meals a day.
No alchol
MWF - weights training

and recently started cardio again...


Need your help guys.

[allstar]

what exactly do you need help with?

welcome to the dungeon

[Teamorbit]

Welcome to the Dungeon

[robbyybt]

Welcome to the dungeon, glad to have you here

[Kalls]

well how can I achieve this results in 12 to 16 weeks?

I need to know abt carb rotation. Is it low carb 3 days ...followed by high carb one day and again low card for 3 days?

Something that keeps me progressing...so I will be motivated....

I am stuck at 19% body fat....

any workout or any strategy to reduce this will be useful.

[robbyybt]

Well you would be looking to drop about 10%bf imo to see your abs. So thats roughly 16lbs you need to lose, so if your looking to do that in 16 weeks its easily achievable if done properly.

Your diet is the main factor in bodybuilding, so if you post up your diet in the nutritin section everyone will be able to help you from there Also with the carbs are you saying you want to start a ketogenic diet?

[Kalls]

Thanks for you quick reply.

No No not the keto... diet.

To lean down, somewhere i read...you have to do carb rotation and i couldnt find information on what is my calorie need, how much protein, how much carb and fat is the equation 40-40-20 good?

[robbyybt]

Originally Posted by Kalls

Thanks for you quick reply.

No No not the keto... diet.

To lean down, somewhere i read...you have to do carb rotation and i couldnt find information on what is my calorie need, how much protein, how much carb and fat is the equation 40-40-20 good?

Yea 40-40-20 is good. Do you know what bodytype you are? If you know this we can say how much calories you need daily.

No you dont have to do carb rotation to lean down, you just eats less calories than you had been before basically.

[love 2 lift]

welcome!

[Kalls]

I am an east indian guy. I reside in florida. I think iam an endomorph.
But again, I was brought up eating simple carbs through out mylife. Now with more workout iam able to reduce my body fat. about a year ago I was 189 pounds. Now I am 166.

Please give your suggestion based on endomorph.

I have 12-16 weeks to achieve my goal.

Thanks.

[robbyybt]

Based on a endo I would say you need around 1800 calories split like this,

250g protein
50g fats
90g carbs per day

Hope this helps

[Kalls]

Oh...looks like too much of a protein and too less of a carbohydrates. should I have to follow this stirctly for next 16 weeks to get a six pack abs? and is there a way to maintain weight and reduce fat %

[robbyybt]

I may have done some calculations wrong, heres how I got it

calories
166 x 14 = 2324
because your cutting 2324 - 500 = 1824calories

Protein
1.5g/lb so 166 x 1.5 = 249g
calories from protein is 4 x 249 = 996

Fats
fat intake = 25% for endo's
so 1800 x 0.25 = 450 calories
450 / 9 = 50g

Carbs
whatever's left
so 1800 - (450 + 1000) = 350 cals
350 / 4 = 87.5g

I'm hoping someone sles will chime in here to tell me if im wright or not, although im pretty sure thats right