[BEEFCAKE77]

Well this is my first time posting here, so be kind lol.

I am new here but not new to trainning I train more than 10 years... I am 29 years old and weight 82.5kilos at about 11.5% fat. 5"9

Trainning 4-5 times a week.

Since I have been tired of growing and growing and havent been cut since i last competed in 1999 cause I got very Ill and my bodybuilding future went down the drain.

Well the issue is I need some tips on my diet i am trying to get ready of my fat and stay cut, than i will think about adding mass. so if anyone can give me tips in my diet to help me achive my goal and also some info in how much cardio is needed to get down to say about 9% I think I don´t know if that would be dry enought to have a well shown six pack...

DIET

breakfast

1 shake
about 40 grams of protein whey
with banana and oatmeal

second meal

200g +/- rice
200-250g of chicken breast

third meal

sanduitch made with white fat free cheese

fouth meal

200g +/- rice
200-250grams of chicken breast

5th meal

shake

40 grams of whey protein


weekend eating is a bit different with one junk meal per day and the rest stay somewhat in the diet but with more variety...


If someone can help me thanks a lot,

Vic

[chrispghmuscle]

welcome to the dungeon,, nice to have you aboard,,

How often are you eating every 2 -2 1/2 hours.. You need to add some veges in your diet.


Are you tracking your calorie intake, I assume you are, can you tell us what your daily intake is. Your total caloric value.

[BEEFCAKE77]

Thanks a lot .....I am glad to be here.

Well my calorie intake is about 2000-2500, depending on the type of meat I am using that day.

well breakfast is around 730-8am
lunch is at 12pm-13pm
next meal is at 4pm-5pm
next meal is at 7pm
last meal at 930pm

[lil_big_junior]

you need to up your protein intake. don't rely on whey too much, replace them with food & use the whey as an addition to your diet ONLY.

plus at breakfast add a load of egg whites in there bro. about 5-8 will do nicely. plus only eat carbs at vital parts of the day, so far i'm seeing carbs at every meal, so you need to limit down on it

[Beefcake]

^^Cosign, Listen to LBJ, he know's his shit. Nice name by the way lol

[BEEFCAKE77]

So you think I am eating too much carbs?

I am not using carbs in my last meal (shake)

I am going to add some egg whites in my breaksfast, 6-7 egg whites.

what does my protein intake should look like 200grams ?? 250grams how much??

I am a little concerned if i use less carbs on getting way to small should that not be a concern???

I am at 82kilos 11.5%.

What about the cardio how much cardio would
be just enought to loos the extra fat and go down to 9% without losing mass????

You see I am natural now for 1 year and when I try using less carbs I feel week and trainning doesn´t go very well.

thanxs for all the advice