[Sarpzilla]

and my next goal is to lose 10% BF by July.

what should my diet look like to reach that goal.

im too desperate and dissapointed to think right now.

I just need to look at some diets please, im doing everything else. Im even losing weight, but MY ****IN WAIST is not shrinking

thanks

[Scoular]

post your age, bodyweight, height, bodyfat %, your typical daily diet and your workout schedule and I am sure you will get a good response from people on this site.

[Rocky]

As a guideline:

If you haven't done already, calculate your BMR here:

http://www.bmi-calculator.net/bmr-calculator/

Add about 250 calories to that to allow for the workouts you are doing. Still eat 5 times a day dividing the calories throughout those meals, eating slightly less carbs at each meal throughout the day! Eat clean (chicken, fruit, veg, pasta, rice) and just moniter the scales. Adjust the calories slowly over a period of days until you are lsing roughly 1 lb per week (maybe 2) then that should only be fat as opposed to muscle. And up the cardio. 3 times per week for about 40mins. High intensity. This is what I had my training partner do and he made tremendous results. As you lose the fat - your waist will shrink. My partner has lost 10" off his waist in just over 4 months! Hope I didn't just tell you everything you already know!

[Sarpzilla]

No its perfectly fine Rocky, you reminded me of some useful information that i have a question about...

Eventhoug i've lost over 90lbs and 12" off my waist, I have horrible genes,

Some people can get away with fat on their body, i can't. I lost a lot of fat, but i have the same shape, just smaller. So i wanna trim down to 10% at least by the end of the summer (september).

So i feel like doing cardio 3 times a week would take much longer to reach my goals.

I assume if doing cardio everyday helps, it would have been mentioned, but since it wasn't, why shouldnt i do cardio everyday? Am i wasting my time?

My trainer suggested that i do Cardio 3 times a week as well, but once first thing in the morning, and again right after my evening workout.

Right now if i stick to my diet plan i eat:

meal 1: 8 egg white omlette with mushrooms/redpeppers/onions/tomatos/
+ half a scoop of whey protein

meal 2: 1 cup of 1% cottage cheese

meal 3: 1 whole chicken breast with veggies

meal 4: 1 whole chicken breast or 1 can of tuna with mustard

Meal 5: post workout, protein shake.

I need 168 grams of protein in me a day.

[Rocky]

I think the reasoning behind not doing cardio more than 3 times is purely that either you aren't doing it intensely enough, in which case x3 per week more intensely should be more beneficial, or that if you are doing cardio more than this it may start to affect your gains in the gym. But for the same reason your body is different than others you may find this not to be the case! I don't see any harm then in upping the cardio to 4 times possibly even 5 and monitering how it affects your weight loss and also your strngth and energy levels in the gym. If no affects (or fairly small - remember when cutting you normallu do lose some strength) then carry on.
Is that your whole diet? If so, where's the carbs?! My guess is that your metabolism has slowed right down due to the lack of energy giving carbs and therefore is clinging onto the few it gets. I would suggest adding some more carbs (slowly) at each meal which should help speed your metabolism up. Try drinking some green tea aswell. To be honest, there are a number of theories on when to do your cardio for optimum results. Personally, I'd go when I felt like it. Which for me is never! :)
No doubt someone else can advie better than that, but with regard to frequency - try doing more and see for yourself!

[Sarpzilla]

how many carbs should i take in at each meal?

[Rocky]

As a rough guide (not knowing you daily caloric requirements) start with 50g at your first meal and reduce by 5g or so as you go through the day. Again, your guide will be the scales, mirror and energy and stregnth levels. Reduce or increase as required slowly depending on the above effects.