Advice requested

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(Sorry if this is long, but any help/advice would be much appreciated)

I am a 19 year old, Male, with 4 months experience lifting weights. A start I guess. Since I have started, I've seen strength gains anywhere between 11%-50% (mostly 25-35%).

I am 5'10“, 172-176 lbs and 17-20% body fat (I will have a more accurate measure once I get the Tanita Body Fat scale). Since I started, I have lost 10-14 lbs in total weight from about 185lbs (25% esitimated bodyfat). January 1st of this year I was about 210lbs and much higher BF (though I don't have a number). (P.S. Yes I know I'm a pussy by looking at those stats, lol )

Before I started lifting weights I was only playing sports, running 4-6 days a week 3.75 km (2.3 mi) but possibly more. Later in the year I switched to a stationary bike for 30 minutes 5 days a week. Once I started lifting, I started doing 30, twice a day, 5 days a week. Now its 40 mins, twice a day, 5 days a week (heart-rate above 110 at end). Now I have basically been the same weight for a month or two.

Our lifting routine was something like (Chest, Bi's/Tri's, Shoulder, Back, and Legs on Tuesdays and Fridays), 5 days a week. Now we are trying a routine out of the book "Big Beyond Belief" By Leo Costa Jr., it's once a day 4 days a week. (Is anyone aware if this is a good program ?, I know there are afew in the book, I will have details on which it is if needed)

My goal and questions :
My goal is 175-185lbs by Summer, but much lower body fat (much more cut apperance, etc etc).

Basically does anyone have any suggestions, information that would help me reach my goal ? (i.e. more or less cardio, more or less lifting)

I eat quite a bit, more then I ever have before and if needed I can esimate the number of cals on average per day.


Anyways, thanks for any help.

 

[GreasyGreek]

Post your whole diet.

 

[tednatas]

yeah what ^ said

 

[theprofessional]

I'm doing Titan training right now, getting strong as hell. Good stuff. Remember to keep your protein up.

 

[Thunder]

First of all bro...DIET..make sure that your diet is clean...keep up as much cardio as you can...eat healthy foods...mucho protein bro..around 1-1.5 grams per pound of body weight...the most important thing is you didnt put on fat over night...so it wont come off over night..it will take time and hard dedication bro...good luck and keep us posted!!

 

[atherjen]

how long have you been doing this much cardio for? It may be wise to slowly cut back and really dial in on your diet for a while.. you should still have fat loss if thats in line as well as intense training sessions.
give us an idea of how your diet looks now.
and btw, Great work thus far... you can do it

 

[Alpha 1]

Hey dont sweet it when i started out trainning i weighted 270lbs and dropped 70lbs of fat in just under 2yrs but it was tough what i did was stopped eating 2 helpings of food evertime i sat down to eat and one way to do it was to have a protein shake just prior to eating shutting down on fatty foods specially deep fried and fast food trash and steered clear of sweets. Losing weight is a tough road but can be done if you want it bad enough the goals can be set and work your ass off in the gym and you will see it happen guareented this i know.

 

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Going to keep track of how much/what I eat this week and I will get back to all of you. Thanks for the help ! (So far it is looking as though I need to up the protein intake, only about 100g one day)


Should note, I basically already cut things like fries out of my diet (except rare occasions). I almost never eat chocolate bars or cookies as well, no ice cream, don't eat candy.