Need professional help

[kefia11]

This are my stats as of last week.

Age 25
height 5'11
male


intracellulare water 80.5 lbs
extracellulare water 47.5 lbs
Lean mass 46.7 lbs
fat mass 116.2 lbs

total body weight 291.2

fat percentage 39.9

base metabolic rate is 2086 kcal

my lean body weight is 206.3

fat loss loss goal is 84.9

I used the Inbody 320 to come to these calculations.

also want to mention my body type is endomorph.

i train 5 days a week 8-10 reps 3 sets 5-6 excercises 2 body parts per day

i train everything twice a week.

So what kind of diet would u guys suggest?
how many calories per day?
anyone can give me an example?

 

[hmlacrosse]

i'm assuming you're trying to lose weight?

 

[kefia11]

yup

ya i want to get to 210 pounds..

i want to build muscle while losing fat.

I'm not interested in suffering from sagging skin etc..

 

[hmlacrosse]

okay well two things are really going to be key here, the first being diet.....i'm sure someone can elaborate more on the diet but i would stick to lean protein/low carb basis consistantly for a couple of months.......secondly, you'll need to be charging the cardio, atleast an hour or two daily as well as your regular workout regimen....3-5 days a week in the gym is sufficient. Rest is also a huge factor and atleast 8 hrs of sleep nightly.....I'm not familiar with your machine, but I would focus less on the statistics and more on losing the fat and bringing out the muscle

edit : Blown SC has a great sticky on cutting that has helped me cut 10-20 lbs in the spring numerous times.....nobody ever looks at the stickies tho....so sad BSC