Leaning out diet, a little help?

[Funksoldier]

Dont really know where to post this, but a good part of my questions have to do with diet so I guess this is the best place to start.

I weigh 165, and I have no idea how to measure my % body fat (so i guess I'll use that as my first question). Whats an easy way to do this?

In any case, I have a bit too much fat and I'd like to get cut to where I'm comfortable before I begin bulking up (at least that's what Ive decided)

My workouts happen 4 times a week, but im not sure if there's a different way I should be working out when trying to get ripped. Any tips?

I also do cardio 4 times a week walking on an incline for an hour at speed 3 on a treadmill. Is my cardio going to be more effective for this goal of mine if I'm walking for longer periods of time or running for shorter?

Here are my questions:
On a diet where I'm trying to lean out effectively:


How much protein intake in 1 day?
How many carbs?
sugar?
EFA's? (Im a noob but these are essential fatty acids correct? Like flaxseed oil or udo's oil?)

Now comes the more complex part of my dieting problem:

For the rest of this month, I'm gonna be away from home on a job site, with no access to stove. I have a blender and a microwave, but that's it. So If i'm going to be eating lots of lean chicken + fish, It'll have to be at a restaurant I guess. My question is, anyone know of some stuff that's easy to prepare w/out a stove that I can diet on for a few weeks until I get back home?

Help!

 

[Wesley]

Dont really know where to post this, but a good part of my questions have to do with diet so I guess this is the best place to start.

I weigh 165, and I have no idea how to measure my % body fat (so i guess I'll use that as my first question). Whats an easy way to do this?

i weigh 165 too! we are like....twins!!! not really, get away.

go to any gym and ask them to measure your body fat % and it costs ~$20

In any case, I have a bit too much fat and I'd like to get cut to where I'm comfortable before I begin bulking up (at least that's what Ive decided)

My workouts happen 4 times a week, but im not sure if there's a different way I should be working out when trying to get ripped. Any tips?

I also do cardio 4 times a week walking on an incline for an hour at speed 3 on a treadmill. Is my cardio going to be more effective for this goal of mine if I'm walking for longer periods of time or running for shorter?

um...try posting this in training forum.

Here are my questions:
On a diet where I'm trying to lean out effectively:


How much protein intake in 1 day?
How many carbs?
sugar?
EFA's? (Im a noob but these are essential fatty acids correct? Like flaxseed oil or udo's oil?)

I take in about 240g of protien. thats 1.5g/lbs. do this everyday and u will start seeing good results.

carbs...not sure, i dont really count them.

sugar = bad...if your trying to cut. correct me of im wrong.

yes EFA's = flax oil, udo's...udo's is better though. 1 tbsp/day

Now comes the more complex part of my dieting problem:

For the rest of this month, I'm gonna be away from home on a job site, with no access to stove. I have a blender and a microwave, but that's it. So If i'm going to be eating lots of lean chicken + fish, It'll have to be at a restaurant I guess. My question is, anyone know of some stuff that's easy to prepare w/out a stove that I can diet on for a few weeks until I get back home?

Help!

i have a simular problem. im a lifeguard and i work loooooong shifts. have you ever had cold chicken? take an ice chest.

cook it first of course.

 

[daan69]

im a lifeguard and i work loooooong shifts.

me too... its an awesome job for the summer and its easy to eat your meals every 2 hrs while you work